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In this post you will find 28 Sure Fire Ways To Get A Good Nights Sleep. Most of these are helpful for relaxation, and if you get a good nights sleep, you won’t have to worry about getting sick. From one recovering insomniac to another – try one or try them all!
I have this organized by:
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Why take a shower before you go to bed? Well, nobody wants to go to bed dirty, that’s just icky, but a nice warm shower can be super relaxing.
Warm water helps relax your muscles and you can use an essential oil in your shower to help you relax. Bonus, you can use a messaging shower head that helps relax you.
It also helps to trigger sleep, believe it or not. Studies have shown that if you shower about an hour before you go to sleep, your body is dry, cooling off, and melatonin is being released. This is a signal to your body that it’s bedtime!
There are many reasons why you should eat before you go to bed, but the main one is, so you don’t wake up in the middle of the night because you’re hungry.
Seriously, that’s the worst situation ever. You’re sound asleep and you wake up because you’re stomach is growling.
But, before you go super crazy and nom on all the chocolate ice cream, try to eat something healthy. I love an avocado or apples and peanut butter.
If you’re like me, you proably get thirsty in the middle of the night. Unless you have to run to the bathroom also, don’t get out of bed. Just reach over and grab your bottle of water and take a nice long sip.
The good news is that water is healthy for you and will help hydrate your system. The bad news is that in two hours you’ll have to get up to go to the bathroom.
Hopefully that will be sometime around when you have to wake up anyway.
Related: 10 Ways To Make Drinking Water Fun
Going to bed an hour before you go to sleep is actually pretty awesome. It gives your brain a chance to calm down from the crazy day. You also get an opportunity to do super calming things to relax yourself.
This is the chance you get to take a moment to really focus on you for the rest of the day. And no, don’t you start thinking about all the things you got to do. It’ll be still be there tomorrow.
This may seem like prime Facebook time on your iPhone or Android, but it’s not. A study reported by CNN says that using a smart phone near bedtime is associated with worse quality sleep.
Additionally, the bright light stemming from the phones release cortisol, the hormone that signals to your brain to stay awake is released. But, you don’t want cortisol to release while you are attempting to sleep. You want melatonin.
I know I shouldn’t interchange the words Pray and Meditate. But, I will, because to me, prayer is a form of meditation. I get that some people don’t believe in that, and that’s cool.
The whole point of this though is to focus on the positive things in the world. Thank God, the universe, whatever you want, but spend some time to send out into the world thanksgiving.
It can be hard, especially if you had a really hard day, but this is the time to let all the bad go, tomorrow your starting new, and start tonight be thanking the good things.
And, if you can’t find anything – you’re breathing, so be grateful you can breathe, or the rain or the moonlight.
The whole purpose of this is to take away the negative and replace it with the wonderful gifts, the little gifts, that you have and to appreciate them.
This particular one doesn’t necessarily work for me. I have a habit of buying ALL DA JOURNALS and then never using them, because they are so pretty.
I’m obsessed with this journal from Amazon. Take one look at it and try to resist how pretty it is.
But, I have friends who swear by this. They make a list of their accomplishments, or they write what they did that was unusual that day. This helps them wind down, and hey- if it helps, why not, am I right?
Everyone has their own way to calm down. It’s hard to read something calming when it’s a thriller. Try to read something that helps you meditate or relax. If you’re religious, I would recommend reading a religious book like the Bible, or the Quran.
I love reading books that require deeper thinking. One of my favorites is the Tao De Ching by Lao Tzu or Awakening Spirits: A Native American Path to Inner Peace, Healing, and Spiritual Growth by Tom Brown.
But, I get that it might not be everyone’s thing. Some might prefer romance novels, or nonfiction books. Other’s might love coloring, and that’s totally cool. The whole point of this is to find something that will take your mind off of stressful things.
After you take a shower it’s always important to put lotion on your skin. The reason isn’t to add one more additional unnecessary step to your routine, it’s to help trap the moisture into your skin.
When I saw that Rocky Mountain Oils had this moisturizer I had to immediately try it, and I’m kind of in love. This is some great stuff that is natural and helps moisturize. Plus, it’s infused with essential oils.
Related: 10 Awesome Ways To Hydrate Your Skin
Yes, this is a thing. I know. When I first heard about it, I totally laughed at my friend to her face. But, it works. I kid you not. My friend made one of her essential oil concoctions for me to try for my insomnia. I don’t know what was in it, but she said she used it on her little baby.
I figured if the kid could do it, so could I. So, I slathered all that stuff on the bottom of my feet, and the next thing I knew… I was out like a light.
It does wonders, I promise. You might need a carrier oil to do this with, and if so, just use olive oil or something.
I may or may not be slightly obsessed with the Nuwati teas. They are not sponsored. I just know that these teas have helped me so many times that I absolutely love them. And no other brand seems to do it for me. The reason for this is because of the bulk herbs.
The ingredients of the Nuwati Herbal Teas Cloud Walking Tea are: Lavender Flower, Passion Flower, St. John’s Wort Flower, Valerian Root, Catnip Leaf, Chamomile Flower, Hops Flower, Kava Kava Root, Lemon Balm Leaf, Rosemary Leaf, Scullcap Leaf.
I mean, seriously, it’s about as holistic as you can get and it’s super yummy. But, make sure you talk with your health care provider before you take this. Hey, I got to do the obligatory disclaimer.
When in doubt, Lavender will help you fall asleep. There are two different kinds of lavender, apparently. One has a more floral scent and the other a more herbal scent. I cannot tell you which is which (I’m new to the essential oil thing), but I like the herbal scent.
If that’s not your thing, that’s ok. But, if you spray your pillows and sheets with lavender it will help you sleep. Wesleyan University did a study in 2005, those who sniffed lavender increased their chances of getting a super deep sleep.
As usual, though, use a pure grade oil. I prefer Rocky Mountain Oils.
Since my scientific mind is still evaluating the use of essential oils, and I’m by no means an expert in them, I am sending you to DIYnatural.com, who seems like she knows what she’s doing in regard to these.
I got this recipe from DIYnatural: Use a small 2 oz bottle, add 1 ounce rubbing alcohol blended with distilled water and 20 drops of your favorite essential oil blend.
Related: 5 Essential Oils That Help You Sleep
There are so many studies about this. Some say to have white walls. But, if you have the chance to paint your walls, paint them blue.
According to realsimple.com, participants who slept in a blue room got the best night’s sleep, clocking in an average of 7 hours and 52 minutes of sleep per night. Moss green, pale yellow, and silver followed close behind.
The scientific reason, according to sleep.com is because, “Specialized receptors in the retina of your eyes—called ganglion cells—are most sensitive to blue.”
In real people’s language, that means that it’s just easier to look at for the human eye.
We know that anything with a blue tint is good, and white often translates to luxury. However, it can be hard to rock the idea that to surround yourself with things that have a blue tint when you may not be able to paint your walls. I totally get it, especially after living in many apartments.
However, the good news is that you can still surround yourself with relaxing colors. You can use them through vases, flowers, wall art, curtains, pillows, and many other things.
Flowers actually help you sleep! Jasmine improves sleep quality, Lavender helps lower anxiety and stress, Aloe Vera improves the air quality, English Ivy promotes a good nights sleep according to Pollen Nation.
Not only do these wonderful plants help you sleep, they are also really pretty to look at, and they are bring a touch of nature to your life. And, who doesn’t love nature?
I have my doubts about these healing crystals. I just don’t buy in to the idea that they will actually heal you – because, I believe in science. However, the reason I am including these is because they are pretty, and if it’s pretty, I’m going to include these. Plus, they give a natural vibe to your place.
The idea is that these crystals supposedly take out the negative energy or something like that. Again, these are just pretty in general, and they help create a clean look, regardless of if you believe they give some healing property.
The essential oils are a great way to get to sleep. After you make your special spray on your bed, diffuse a calming and sleep promoting essential oil.
One thing, though, if you’re new to essential oils, do not buy the $50 and up diffuser. Please, just save your money. Get the cheap diffuser, and it works just as well and you save some cash.
Talking to myself here. If you have a messy bedroom then you will struggle sleeping. Why? Because you’re brain is like a computer. If the last thing you see is clutter and a mess, somewhere in the back of your mind, while you’re trying to sleep, you’re background program is running. And that program is telling you to clean. You aren’t getting a good nights rest, because you have that nagging and annoying thing telling you to clean.
That’s not cool.
God bless the person who made these. Black out curtains are wonderful, because they block out all the streetlights, or outside lights, or any light in general. Plus, they help lower your heating bill in the winter, and your cooling bill in the summer.
You can get these at Target or Walmart. I actually have the green ones hanging up in my living room right now! They are beautiful! But this helps you get your room as dark as possible to help your body signal that it’s sleepy time!
These sound machines are wonderful. They give soft rhythmic sounds that conceal other sounds. You can listen to the wind, rainforest, white noise, and it helps you transport your mind to a slower pace.
What I love about these is that they help you surround yourself with something natural that helps fill your mind with calming noise rather than loud bombardment.
Ideally, you should be able to sleep in a completely dark room. Unless, you are scared of the dark. I’m scared of the dark. I confess. But, alas, if you are scared of the dark (and don’t worry, I won’t tell, because we’re all scared of something) try using a Himalayan Pink Salt lamp.
It’s soft pink glow will give just enough light for you not to be freaked out over the dark… but is soft enough to not disturb your sleep. And, you even get the added benefits of the negative ions equalizing the positive ions (or whatever it is they say they do. They are just pretty and are supposed to help with anxiety.)
I don’t know about you, but I love to have something heavy on me when I sleep. And a comforter fits the bill. It’s nice, and it provides a nice weight that helps me feel safe and secure.
But, why white? Well the Huffington post explains that white is a luxurious color, and when you sleep in luxury you sleep better. “Visually, the idea of the white bed is important,” said Erin Hoover, vice president of design for Westin and Sheraton hotels. “Something about an all-white bed connotes luxury and a good night’s sleep.”
I think because it reminds us of clouds that we sleep better in a white comforter bed. Who knows? The fact is, it works, and it works really well.
I seriously love soft sheets. They bring in a comforting touch and they are like slipping into the most comfy sweater in the world. I don’t know about you, but there is something so relaxing about lounging into something unobtrusive like soft bed sheets.
If you ever wake up with dry mouth, and your entire body parched, I am with you. It can be horribly painful and it will wake you up. There are a few things that can help with this, but the main one is to understand the air in the room is way to dry.
The good news is that if you use a humidifier that it will help you keep moisturizer in your body and outside of the body. This means that when you sleep, the humidifier will help you not get that dry mouth, but don’t forget to still drink your water!
A study done by Harvard Medical School tells us that our body temperatures drop slightly and it helps us go into a nice sleep. Drop the temperature between 60 – 67 degrees F so you can fall asleep easier.
This is one of those things that you either like or don’t like. I get that theoretically you need to signal to your body that it’s bed time, and to lower the temperature…but, if you’re like me, you can’t sleep when it’s cold!
I like to snuggle with a heated blanket because I can control how warm it gets. Additionally, it feels super nice and toasty. It’s perfect to me, and maybe it will be perfect for you!
Sunbeam velvet plush blanket: http://amzn.to/2BoM9xE
Remember, you got to block out all the light. And, what better way to do it than with an eye mask? Especially if you have a person who insists on turning on the TV while you’re trying to sleep (RUDE!)
Get an eye mask, it helps block out the light and it’s easy to remove it if you suddenly have to go to the bathroom in the middle of the night. I’m super obsessed with this adorable eye mask. I have the bunny and the koala.
You simply can’t go to sleep if you aren’t comfortable. It can’t be done. Everyone has a different bed style. Some folks love silk, some love night gowns, and others who really love going commando. Me? I prefer super comfy jersey pajamas.
The point of this is to be as comfortable as you can.
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