Building a bedtime routine is key to continued great sleep. Adding a few, or all, of these tips to your routine can help you get to sleep faster. Enjoy these 17 tips to help you catch some zzz’s…

infographic presenting 17 tips to help you get to sleep

1. Change The Thermostat

The suggested temperature is between 60 to 67 degrees Fahrenheit for optimal sleep. Your body temperature naturally decreases to initiate sleep, so lowering the temperature can help.

2. Use The Bed Properly

Your bed should be used for sleep and sex – that’s it. No more devices in bed, no more movie marathons in bed, and no more all-day hangouts in bed. If you are in bed, you should be trying to sleep.

3. Cup Of Chamomile Tea

Chamomile has been used as a herbal remedy for mild chest colds, sore throats, acne, and sleep. A hot cup of chamomile tea can relax you into a good night of sleep.

4. Limit Caffeine

Caffeine too close to bed can reduce the amount of deep sleep you have each night. Drinking a caffeinated beverage 6 hours before bedtime can reduce sleep time by 1 hour.

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17 tips to help you get to sleep

SEE ALSO: These 7 Foods Will Help You Catch Some Zzz’s

5. Eat For Sleep

Eat foods high in magnesium such as halibut, almonds, cashews, spinach, and bananas. Cherry juice can also help you sleep by providing melatonin, a hormone that makes you sleepy.

6. Read A Book

Reading before bed can reduce stress, and it gets you away from the blue light screens, like your phone and TV.  Reading before bed can become a part of a bedtime ritual by helping you unwind and switch off.

7. Quit Using Your Brain

A sleep routine is usually easier said than done, but having a transition is key to downshifting into a slower, relaxed mood. Add some of the tips in this article to your nightly bedtime routine.

8. Keep It Dark

Light stops the secretion of melatonin because your brain won’t produce melatonin if it thinks it’s daytime. A completely dark room is ideal for sleep – blackout curtains can help.

17 tips to help you get to sleep

SEE ALSO: 5 Steps To Rest Better

9. Consider Natural Supplements

Supplements like melatonin, magnesium, 5-HTP, L-theanine, and vitamin B6 support a relaxed mood and help regulate sleep patterns.

10. Don’t Try If You Aren’t Sleepy

Don’t toss and turn in your bed. Flipping around in bed can increase worry and ruin your chances of getting and staying asleep. Grab the book you were reading or practice some relaxation techniques and try again.

11. Minimize Noise

Sound has the potential to affect your sleep and health. Noise disturbances can knock years off your life and hours off your sleep. Low-to-moderate level white noise, like a small fan or nighttime sound machine, can block out environmental noises that could cause you to wake.

12. Hide Your Alarm Clock

Opening your eyes and staring at the time won’t help you fall asleep any sooner. Turn your alarm clock around or put it somewhere you can’t see the time.

13. Put On Socks

Lowering the temperature may mean colder feet, which can prevent you from snoozing. The warmer your hands and feet are the less time it will take to fall asleep.

17 tips to help you get to sleep

SEE ALSO: 21 Daily Habits For A Better Life

14. Change Into Your Favorite PJs

Comfort is key when getting ready to fall asleep. Be sure to wear the right fabric at bedtime. Cotton should be avoided if you experience night sweats, silk is slippery, flannel is better to for colder months, and wool and fleece don’t allow air to circulate.

15. Count Some Sheep?

Can counting sheep really help you fall asleep? Probably not. Research suggests that counting sleep may prolong the amount of time it takes to fall asleep. Try imagining a relaxing scene, such as a soothing waterfall or a calming beach scene.

16. Dim The Lights

It matters how dark your room (or house) is before bed. Dimming the lights allows melatonin to be produced and signaling the body it’s time for rest. Light exposure at the wrong time causes glitches in the body’s “sleep clock.”

17. Put Lavender Oil On Your Pillow

One drop of lavender on the opposite side of the pillow can help you sleep by preventing agitation and stress. It may also slow the activity of the nervous system – inducing a calmness.

Written by Chief Health

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