Today, I will cover the top 29 tips to help you sleep.
Proper sleep is important. I know, if you are like me, you probably wish at times that you just didn’t have to sleep so you can get more done. And because of that thought pattern, we often sleep restlessly or stay awake staring at the ceiling with multiple thoughts running through our heads.
But, sleep is a necessity. Without good sleep, we are not in our top form. Many mistakes and accidents happen because of lack of sleep.
I must admit that since moving to Puerto Rico, sleep does come much easier for me. Maybe you should move here! I relax more and the sounds of coquís in the night just lull me to sleep. A coquí is a very small frog that makes a wonderful mating call in the night. If that won’t put you to sleep, I have compiled some other great methods.
Top 29 Tips to Help You Sleep Better
Starting at #29, these are the top 29 tips to help you sleep better, as I see it.
# 29: Hide the clock
Many of us have clocks near the bed. Those clocks may actually be making it harder to sleep because we keep looking at the time. Maybe hiding the clock to a location where you cannot see it from the bed would be a great idea.
# 28: Don’t take naps
Taking naps during the day may be the cause of sleepless nights. Try staying off the couch and dozing off. It just takes some will power.
“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”
~ Ernest Hemingway
# 27: Tighten and relax
I have always found this method works for me.
When you get in bed, tighten various muscle groups for five to ten seconds and then relax. Go through each muscle group two or three times and then enjoy sleeping. This is known as Progressive Relaxation.
# 26: Eat a proper diet
Improper eating can be a major factor in your sleep habits. Make sure you are getting your daily amount of vitamins, minerals, protein, etc. Also, cut back on sugar and caffeine.
“One cannot think well, love well, sleep well, if one has not dined well.”
~ Virginia Woolf
# 25: Ingest sleep inducing foods and drinks
There are some foods and drinks that can help you sleep. I suggest you keep some on hand and ingest some before bedtime. Some of the foods that will make you sleepy are:
- Whole grain bread
- Herbal tea
- Dark chocolate
# 24: Certain supplements
There are various supplements that are great in inducing sleep. I would suggest trying:
You may also want to ask your supplement provider or doctor as they may know of some others.
# 23: A warm shower before bed
That warm water running over your body can relax tense muscles and give you a sense of relaxation. Some say it has the opposite effect, waking them up. So, I suggest you experiment and see if a warm shower works for you.
“Control what you can control. Don’t lose sleep worrying about things that you don’t have control over because, at the end of the day, you still won’t have any control over them.”
~ Cam Newton
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# 22: Hum
Yep, you read that right. Just hum to yourself. Experts in yoga swear by this sleep inducing method.
Now, what song will you hum?
# 21: Dunk your face in ice-cold water
This may sound crazy, but it works! Just dunk yourself in the chilly water for 30 seconds and it will start the Mammalian Dive Reflex.
Your heart rate and blood pressure will lower and you will be prepared for a good night of sleep.
# 20: Write a stress list
One of the biggest reasons people are unable to go to sleep is stress. We worry that we missed something or about something we need to get done.
Get a pad and pen and just before bed, write out the list of stressful things that you are apt to think about. By writing them out, you are giving your brain permission to let go of them because they are now on paper. Psychologists often prescribe this method.
“Sleep is the best meditation.” ~ Dalai Lama
# 19: Lavender essential oil
The fragrance from lavender is soothing and sleep inducing. I suggest using some lavender essential oil in a diffuser at night in your bedroom.
# 18: Visualization
Visualizing your favorite place does work.
Maybe you will visualize the Grand Canyon, a lake in Canada or swimming in the Caribbean. Let your mind see your favorite place and you will soon be sleeping.
# 17: Mood music
Listen to light, relaxing music. Now this doesn’t work for everyone, so I suggest you also experiment with this. And I suggest you don’t try Hip-Hop or Heavy Metal.
# 16: Light the candles
Not only is it romantic, it can be sleep inducing. I suggest that two to three hours before your bed time, light candles and save on electricity. The candle effect will relax you and you will fall asleep easily.
“Though sleep is called our best friend, it is a friend who often keeps us waiting!” ~ Jules Verne
# 15: Blow bubbles
This sounds crazy, but according to Dr. Rachel Marie E. Salas, professor of neurology at Johns Hopkins University School of Medicine, blowing bubbles creates several sleep inducing effects:
- The bubbles are somewhat hypnotic when you follow them
- It works like a deep breathing exercise
- It is fun and takes your thoughts off the day’s stress
Check out this New York Post article: http://nypost.com/2015/08/10/cant-fall-asleep-try-blowing-bubbles-seriously/.
# 14: Sex
How could I leave this out? Unless you are a virgin or a nymphomaniac, you know I am being quite truthful with this sleep tip.
I guess I better stop before I get too deep. More sex, better sleep.
“Honey, I haven’t been sleeping well, will you help me?”
# 13: Delete all light sources
If you have a nightlight, turn it off. You may consider blackout curtains or eye shades so no light can interrupt your sleep.
# 12: Get out in the natural light during the day
Get as much natural sunlight each day as possible. We have become a people who spend so much time in offices out of the sun, that it has effected out natural state. The sun will give you what you need to sleep at night if you let it.
“I say, you work eight hours, and you sleep eight hours – be sure they’re not the same eight hours.” T. Boone Pickens
# 11: Ban your mobile device from your bed
The lights and sounds, not to mention the addiction of mobile devices can make it hard to sleep.
Billboards say: Don’t Text and Drive!
I am considering: Don’t Sleep and Tweet!
# 10: Wear socks to bed
There was research performed in Switzerland that showed warm feet induce rapid sleep. What better way to have warm feet than to wear a pair of socks? Some have said a hot water bottle, but that bottle will not move with you, socks do!
# 9: Avoid eating a heavy evening meal
Heavy, rich foods are known to keep people from sleeping well. Try to eat those big meals early in the evening, or even better, at lunch. Snack on a sleep inducing item before bed.
# 8: Exercise daily
Experts say that the more vigorous the exercise, the better it is for your sleep. But, even light exercise will help you have a better night’s sleep. Just make sure you set a daily exercise schedule and follow it. It will help!
# 7: Use the 4-7-8 breathing method
Developed by Dr. Andrew Weil, this technique is fantastic.
Here are the steps:
- Put the tip of your tongue on the roof of your mouth behind your front teeth. Keep it there the complete exercise.
- Exhale forcefully, and completely through your mouth.
- Close your mouth and inhale through your nostrils to a count of 4.
- Hold your breath to a count of 7.
- Same as number 2 to a count of 8.
- Repeat 3 more times.
- Sleep peacefully
# 6: Practice a consistent sleep schedule
Herein lies the reason many people have difficulty sleeping. They go to sleep at different hours and wake at different hours. One night they may get five hours of sleep and the next night they get 10 hours of sleep.
Start being consistent with your time to bed and your time to wake. Follow it every night of the week and you WILL sleep better.
“The best cure for insomnia is to get a lot of sleep.” ~ W.C. Fields
# 5: Practice reverse psychology
Try forcing yourself to stay awake. This reverse psychology does work and you will find yourself sleeping like a baby.
# 4: Comfortable mattress and pillow
It is important that you have a comfortable mattress and pillow. It is one of the best investments you can make. Don’t go the cheap way out on the bed you sleep on.
# 3: Use a fan or an air conditioner
A cool environment is more sleep inducing than a warm one. Use a fan or an air conditioner to lower the room’s temperature and you will discover you get a better night’s sleep. Plus, the sound can be hypnotic.
# 2: Avoid alcohol in the evening
While alcohol is a depressant, it does not help you sleep. It is best to keep alcohol consumption earlier in the evening and try not to consume any near bed time.
So for all of you who think a glass of wine helps you sleep, I would have to disagree.
“Sleep has been provided by nature to do the body’s healing work, and it takes seven or eight hours for this process to happen. Commit to getting at least seven to eight hours of good quality sleep every night to keep your body and hormones in balance.” ~ Suzanne Somers
# 1: Give yourself acupressure
The ancient Chinese have shared some great methods that can help for various things in our lives, with sleep being one.
There are some pressure points on your body that, if pressed properly, will help you have a better night’s sleep.
Try these points:
- Massage your ears for one to two minutes
- Right above your nose between your eyebrows, there is a small depression. Press your finger there lightly for one to two minutes
- Follow your second toe back toward your heel about 1/3 of the distance. Put strong pressure there on the soles of your feet for about two minutes.
- There is a small depression on the top of your foot between your 1st and 2nd toes. Push that depression for about two minutes.
I discovered that out of all these methods, the Chinese acupressure is the biggest favorite.
Experts say that we should get seven to eight hours of sleep every day. Are you? Maybe you think you are but if it isn’t quality sleep, it doesn’t count.
If you are going through the day groggy, or you know that you are just having trouble getting to sleep or sleeping straight through the night, I suggest you try some of these methods.
What are your thoughts? What is your favorite technique to get a good night’s sleep? Leave your comments below. Thank you.
“Laugh and the world laughs with you, snore and you sleep alone.” ~ Anthony Burgess