How to sleep better. 32 tips on how to get a great night’s sleep.

6 November, 2011

how to sleep better

how to sleep better

You don’t have to forage through all the other posts on SleepAngels to find an overview of the best sleep tips.  Here is a quick checklist of the most important advice to follow if you want to get a better nights sleep.

You will also find links to more comprehensive articles and posts where they are available.

    1. Keep to a regular sleep schedule.  Go to bed at the same time every day (including at weekends) and get up at the same time.
    2. Make sure that your bedroom is used just for sleep (and romance).
    3. Keep TVs, computers and other electronics out of the bedroom.
    4. During sleep time, ensure that your bedroom is completely dark.
    5. If you can’t eliminate light, wear an eye mask.
    6. Keep the bedroom as quiet as possible.
    7. If you can’t eliminate distracting noise, consider wearing earplugs or using a white noise machine.
    8. Make sure that you have a comfortable mattress and pillow.
    9. Make sure that you and your bedroom are at the optimal temperature for sleep: research suggests that 65-72°F (18.5-22°C) is best.
    10. De-clutter your bedroom.
    11. Make your bedroom an oasis of calm by decorating it in tranquil and soothing colours.
    12. Take regular exercise appropriate to your level of fitness.
    13. Practice a form of relaxation such as yoga, deep breathing exercises or meditation.
    14. Try letting your partner give you a gentle massage before bed.
    15. Reduce stress and promote relaxation with aromatherapy.  Try lavender, jasmine, sandalwood or ylang ylang essential oils.
    16. Get outside during daylight hours.
    17. Cut down on all stimulants, including coffee, caffeinated drinks and alcohol.
    18. Avoid coffee, caffeinated drinks and alcohol altogether within toe hours of going to bed.
    19. Drink a cup of herbal tea containing camomile, lemon balm, passionflower leaves or valerian.
    20. Eat a light meal in the evening, avoiding spicy or sugary food.
    21. Eat a balanced, varied diet, rich in low fat protein, leafy green vegetables, fruit, seeds and whole grains.
    22. Drink plenty of water, but not too close to bed time – you don’t want to be kept awake by frequent bathroom visits.
    23. Cut back on or quit smoking.
    24. Don’t go to bed until you are ready.
    25. Wind down before going to bed by stretching, gazing at the stars or listening to classical music.
    26. Take a warm (not hot) bath one or two hours before bedtime.  Add essential oils of marjoram, camomile, cedarwood or ylang-ylang for added relaxation.
    27. Switch off the TV, computer and all other media at least half an hour before bed.
    28. Drink a cup of hot milk or camomile tea to boost serotonin levels to help make you sleepy.
    29. Avoid longer naps during the day.  If you feel sleepy, nap for 15-20 minutes maximum to avoid going into deep sleep.  Avoid napping within 3 hours of bedtime.
    30. De-clutter your mind by writing down all your worries, concerns and to-do lists for the following day.  Keep a pad of paper and pencil by your bed to jot down thoughts that you have while in bed.
    31. Use creative visualization techniques to imagine a tranquil, peaceful scene and lull yourself off to sleep.
    32. If you can’t sleep, get out of bed again and do something that isn’t over-stimulating.  Leave the bedroom, listen to some soothing music, read a relaxing book or do the vacuuming.

Comments are closed.

  • Recent Posts

    • Who Needs Sleep?

      17 January, 2014

      WHO NEEDS SLEEP? from IMAGO - CINEMATOGRAPHERS on Vimeo. Working in the film industry is often viewed as a glamorous way to make a living, and for some, it very well could be. However, for the below-the-line crew in the film industry, the never-ending trend of making films quicker and for less m...
    • Need More Sleep?

      9 January, 2013