If you struggle with a good night’s sleep at night, you’re not alone. 35% of adults experience some sort of sleep problem. I’m thrown into that bucket too. Today I’ll share 20 ways to help us sleep better.
Lately, I’ve been accepting that I can make it work with an irregular sleep pattern, as long as I make it a pattern. That is I don’t sleep the normal eight hours at night that most try and do. I’ve been settling in with a 1 am-7 am kind of schedule lately. Some nights it’s a 2 am-9 am kind of thing. I also practice a night-time routine now each night. As a result, I’ve been falling asleep a bit easier surprisingly. Accepting that I’m a night owl and an oddball was the first step to catching some zzz’s.
Unfortunately, this routine doesn’t work so well for the days when I have early morning meetings or travel days so there are some modifications I have to make sometimes.
What keeps me up at night? It can be a good mix of stuff, depending on the night.
- I have a racing brain. The thoughts don’t end. They just cycle into new thoughts.
- Worrying about anything and everything.
- The dog keeps me up.
- I’m too stimulated and can’t wind down.
- I’m a bit of a workaholic and some nights struggle to quit for the night.
Maybe you struggle with insomnia. Or anxiety is keeping you up. It could be excitement and anticipation for the day to come. Maybe you just have a super creative, constantly thinking mind. Or maybe it’s in your nighttime routine. Whatever it may be, frankly, it’s exhausting.
Some interesting facts:
- More than 30% of people struggle with insomnia routinely.
- Women suffer from insomnia more than men according to this 2002 study
- New moms also experience hormonal related sleep issues as well as broken sleep cycles related to infants
- Women approaching middle age (40+) have higher insomnia due to changing hormones
- Drowsy driving causes an estimated 100,000 car accidents per year
20 Ways to Improve Your Sleep
- Practice a soothing nighttime routine with natural products. Lather’s Quiet Night Relaxing Balm and Quiet Night Pillow Mist are filled with calming scents for natural sleep therapy.
- Brain Dump. Grab a notebook and write down everything on your mind. This helps get it out of your head and off your mind.
- Meditation is another great way to calm yourself and clear your mind.
- No caffeine after lunch. Caffeine stays in your system for at least 6 hours and some people are more sensitive than others.
- Stick to a sleep schedule even during the weekend. This also means avoiding naps during the day.
- Take a hot bath using calming bath products such as Lather’s Lavender Bath Bombs.
- Practice a calming Yoga Practice before bed. I’ve found some wonderful classes on MyYogaWorks.
- Avoid large meals right before bed.
- Increase bright and natural light during the day to keep your circadian rhythm healthy.
- Hit the gym in the morning.
- Journal before bed. This helps you process your thoughts and experiences from the day.
- Or if you’re an artsy type, take some time sketching or painting to unwind and release any emotions that you may be harboring.
- Supplements such as magnesium, melatonin and Valerian Root can help you relax.
- If pain is something that keeps you up at night, try Lather’s Muscle Ease Gel with Botanical Pain Relievers. I’ve found this to be a wonderful product to help ease the pain I get from my Rheumatoid Arthritis and Fibromyalgia without having to turn to pills.
- Keep it cool and dark. A dark and cool room is ideal for falling and staying asleep.
- Avoid liquids before you hit the sheets so you don’t have to wake up in the middle of the night to go to the bathroom.
- Try using a weighted blanket.
- Skip the nightcap. I am sorry to report that alcohol disrupts your sleep.
- Herbal teas and warm elixirs such as Golden Turmeric Milk can also help you prepare for a good night’s rest.
- Curl up with a book.
Although these are excellent tips, it’s important to remember that we each are going to respond differently. The main thing to do is to build a calming routine for yourself and get into the habit of practicing it every day. This will help you train your brain and body for sleep mode.
- Natural sleep solutions
- Effects of pharma and non pharma sleep aids
- Causes of Insomnia
- Gender differences with insomnia
- Tips for getting a good night sleep
- Causes and treatments for insomnia
- Bright light during day study
- Blue light glasses
*This post contains affiliate links. All opinions are my own. An affiliate link means I may receive a payment if you make a purchase through my link, without any extra cost to you. For more information about my disclosures and policies please visit my Legal & Privacy Policies. Thank you for your support so I can keep Do Five Things A Day rocking <3