27 Sleep Tips That Will Make You Fall Asleep In 7 Minutes Or
Less
by Candace Osmond
Do you struggle to get to sleep at night? Or do you find
yourself dropping off around midnight only to be wide awake at 2 or 3am? If
this sounds all too familiar to you then you could be searching for tips to
help you sleep better.
Even if you usually sleep well, if you are a first time
parent you might be struggling to get your baby to sleep through and need some
tips for helping baby sleep through the night. As someone who can’t function
without a solid 7-8 hours of sleep every night, a new baby completely changes
your life and finding a way to get them to sleep through feels like the holy
grail!
Lack of sleep can totally change your life and you could
find yourself losing concentration at work, becoming short tempered and picking
up every cough and cold that is going around the office. There’s a reason sleep
disturbance was used as torture!
We’ve put together a list of tips to improve sleep –
everything from getting your bedroom’s temperature right to little tricks to
help you stay asleep until morning. So if you’re struggling with insomnia or
struggling to get into a pattern while working night shifts, read on for some
helpful advice and tips to sleep better.
#1 Get in a Routine
One of the simplest things you can do is make sure you have
a set routine before bed. This doesn’t have to be complicated or long winded,
just a set few things you do before switching off and laying down for the
night. You could turn the TV off, go into the kitchen and finish up the dishes
or any little chores in there then have a wash, brush your teeth and get into
your pyjamas.
Even these few simple steps can trick your mind into feeling
sleepy and if you repeat this pattern your body will get used to the signs it
is ready for sleep. You can add in steps that suit you such as reading a few
pages of a book or drinking a hot drink but generally doing these things in the
same order night after night will eventually get your body into a routine and
help you drop into a deep sleep.
If you really think about it, having a bedtime routine is
something we learn when we are babies. There are plenty of newborn sleep tips
out there but having a routine before bedtime is definitely the number one
thing that helps them get to sleep quickly.
There are plenty of
newborn sleep tips out there but having a routine before bedtime is definitely
the number one thing that helps them get to sleep quickly. There’s a great
YouTube video of a routine that you can use for your little one. You can pick up
the signs your child is sleepy by watching them closely, if they start rubbing
their eyes or their eyes look “glassy” then it is a sure sign bedtime is
getting close!
#2 Avoid Drinking Alcohol Before Bed
Alcohol might help you drop off to sleep, but drinking
alcohol before bed actually reduces your quality of sleep and can make you feel
even more tired when you wake up. Have you ever noticed how you think you’ve
slept soundly after a couple of glasses of wine but when you wake up in the
morning it feels like you’ve hardly slept at all?
That is the stimulant in the alcohol that is keeping you in
the wrong stage of sleep. It reduces the REM (rapid eye movement) sleep and
studies have shown alpha brain wave patterns increase which is the brain
pattern used when the brain is awake but resting.
So while you think you’re sleeping, your brain hasn’t
actually “switched off” due to the alcohol. You might also wake in the middle
of the night and feel wide awake.
This is due to the interference with your brain’s usual
patterns and could cause insomnia. The odd drink before bed is fine, but if
you’re finding yourself drinking night after night then you could be building
up weeks of bad sleeping habits which will leave you feeling drained.
#3 Set an Alarm to Remind You to Sleep
This sounds weird, as usually we’re setting alarms to wake
us up, but bear with me! Setting an alarm to remind you to sleep can actually
mean you sleep better, and longer. We can all get caught up in the day and find
ourselves lost in a good book or engrossed in a movie. This can lead to the
time just slipping away from you and before you know it it’s 1am in the morning
and you’ve missed your whole sleep routine and only have a few hours left to get
some shut eye!
Set an alarm for around 30 minutes before bedtime to give
yourself time to go through your sleep routine. You can even list your routine
in order if you’re a bit forgetful (like me!). How many times have we looked at
the clock and been shocked at the time? This will keep you on track to get your
8 hours and help you feel more refreshed in the morning.
#4 Keep Your Bedroom Dark
Light can really affect how easily we fall to sleep and how
deeply we actually sleep through the night. As you’ll know if you’ve ever
stayed in a hotel in the middle of a city and there’s streetlights and light
pollution streaming in through the window, it can really affect the quality of
your sleep overall.
Making your bedroom dark is scientifically proven to help
you get to sleep fast and stay asleep. It is all to do with your body’s
circadian rhythm and how your body produces hormones and chemicals in reaction
to light and dark. This rhythm literally controls your body’s sleep/wake cycle.
Not just in humans but everything on the planet including plants and even
fungi!
Artificial lights can
trick your body into thinking it is daytime and keeps you awake. Although your
bedside light isn’t as powerful as the sun, even that little bit of light can
be enough to cause disruptions in your body’s natural rhythm. The answer is
simple. Invest in a decent blackout blind or thick curtains and block out all
that light pollution from outside.
Unless you are very lucky and live out in the wilds with no
neighbours or street lights, you will deal with some form of light pollution.
Try to keep lights in the rest of the house to a minimum – perhaps using a very
dim light in the bathroom and turning everything else off.
For babies and infants though, a low level of light can help
to soothe them back to sleep if they wake. A night light can help them feel
safe and relaxed when they wake instead of being in complete darkness. There’s
also the added bonus of being able to see where you are going when you have to
go into them in the middle of the night.
#5 Make Your Bed Cozy and Comfortable
We should all be changing our sheets at least every two
weeks – but honestly how many of us do? It isn’t as if we keep an internal
calendar for these things, and often you can’t remember when you last had a bit
of a spring clean. You should wash your bedding on a low setting and add a
fabric softener for that just washed soft feeling.
Ideally, you should air dry your sheets outside but in the
winter just use the tumble drier on a cool setting. Make sure your sheets are
completely dry before you remake your bed, there’s nothing cozy about a damp
bed!
So if you’re finding your bed isn’t sending you off to
sleep, try washing and changing your sheets. Even the psychological benefit of
sleeping in fresh sheets can help you have a better night’s sleep.
#6 Drink Something to Help You Sleep Better
Sometimes we really
need something comforting before bed to help us drop off to sleep. Warm milk
has been proven to boost sleep as it is rich in an amino acid called
tryptophan. This is a sleep-inducing chemical which can help you get a better
night’s rest. It can also have a psychological effect as many of us will be
transported back to being a baby again and given a bottle of milk before
bedtime. There are some great recipes out there to help you find a tasty and
comforting bedtime drink.
If milk isn’t your thing, you can always add something to it
and make a cocoa or even mix in some honey which also has soporific qualities
as well as a range of other health benefits. And the great thing is they are
suitable for dairy free diets as well; just use a soy, rice or almond milk
instead of dairy. The added benefit with almond milk is that it has the same
sleep inducing qualities as regular milk.
Herbal teas are also great for relaxing and dropping off to
sleep. Chamomile is the most commonly used sleep aid as it boosts sleep, eases
insomnia and even helps medical problems like menstrual cramps. This fragrant
flower can be drunk on its own in a cup of hot water or mixed with other sleep
inducing herbs like lavender, valerian or passion flower.
Not only does it
taste great, but it eases anxiety and helps you calm your thoughts before
bedtime. There is also a really old nighttime sleep remedy which is tart cherry
juice. Although it sounds like a strange thing to drink, people swear by it for
helping children and infants drop off to sleep. Other tried and tested remedies
include banana smoothies, coconut water or a specially-blended bedtime tea.
#7 Drop into a Deep Sleep with a Sleep Mask
Night shift workers are some of the hardest hit by insomnia
and bad sleeping patterns. So badly, that it has its own name – Shift Work
Disorder. It stands to reason really, trying to sleep when the rest of the
world is awake will set your body clock off on the wrong path.
But for some people in the emergency services or other
demanding lines of work, night shifts are unavoidable. For these people it is
even more important they are alert and on top of their game through the day or
night so getting a proper night’s sleep is more important than ever. When I
worked night shifts, I found a simple, free tip that worked miracles.
A sleep mask. Just
one of those free eye masks you’re given on a long haul flight really changed
my life. By blocking out all of the light, you can get to sleep much easier as
your brain is tricked into thinking it is night time. By sleeping at the
“right” time (or so your brain thinks) you get a deeper, better quality sleep
and wake up feeling much more refreshed. There are lots of tips out there to
help you sleep better on night shift but getting a good sleep mask is a great
start. And even if you don’t work nights, this can work for you too –
especially if you are sensitive to light.
#8 Make Your Bedroom an Electrical-Free Zone
We all know we should be cutting down on screen time through
the day, but did you know it could be causing you to have a bad night’s sleep?
Two thirds of adults take their smartphones to bed and the little blue light
coming from your phone or tablet could be causing your sleep to deteriorate.
Research shows this light actually suppresses melatonin – the chemical we need
for sleep.
So instead of
relaxing while you’re laying in bed scrolling through Facebook, you are
actually waking yourself up. Watching videos, reading the news and just
chatting with your friends on social media all stimulates your brain. So at the
time you’re supposed to be winding down your brain is actually working as hard
as it does through the day. And receiving a stressful email from your boss
could keep you awake and tossing and turning all night. Switch off at least an
hour before bed and you will start to notice the effects that technology has on
sleep.
And definitely keep it on silent overnight. Using your bed
as an extension of your office doesn’t make it seem like a place you want to go
to sleep. If you associate your bed with work, is it any wonder you’ll find it
hard to sleep?
#9 Cut Out the Caffeine
Coffee is great and,
I don’t know about you, but I don’t think I’d get through the morning without
it. However, drinking a cup of coffee too late in the day can keep you awake
all night or leave you with disturbed sleep. Surprisingly, a study showed that
even drinking caffeine 6 hours before bedtime reduced sleep.
It affects older people more as it takes them longer to get
rid of the caffeine in their systems. Effects of caffeine can last for as long
as 14 hours so if you’re finding it hard to sleep the try cutting it out
altogether and see what happens to your sleep patterns. Three eight ounce cups
of coffee is the “normal” amount but if you’re consuming this or fewer then it
might be worth getting rid of the coffee altogether.
#10 Exercise During the Day
Did you know exercising near bedtime can actually wake you
up, instead of tiring you out and making you sleep? Studies show that people
who are active within two hours of their bedtime can suffer insomnia. This is
because your body is releasing adrenaline and cortisol from the workout which
acts as a mechanism to keep you awake.
While many people find exercise actually helps them sleep
deeper, being at the gym a couple of hours before you want to go to sleep has
the opposite effect. Post workout insomnia is real, so if you can squeeze your
gym session in before going to work in the morning, or even grab a 30 minute
session during your lunch hour, you will find your sleep will be greatly
improved.
#11 Avoid Big Meals Late in the Day
Have you ever lain awake at night after a big meal feeling a
little big sick and wishing you’d only had one helping of pie? Well eating late
in the day can cause more than heartburn and an uncomfortable feeling – it
could actually be keeping you awake!
Eating late at night, or through the night if you’re working
on a night shift, can cause your body clock to change and even lead to weight
gain. You may find you have a nasty acid reflux feeling when you lay down and
if you’re suffering with that when it comes to bedtime it could be a sign you
need to eat earlier in the evening. While your body is programmed to eat a
large meal before rest, make sure you eat at least two hours before lying down
to sleep so your body has time to digest.
#12 Transform Your Bedroom Decor
Is your bedroom needing an update? Some people paint their
bedrooms garish colours or install fairy lights and other accessories which may
look great but could be harming your sleep. A good bedroom design for sleep
should be restful and peaceful. Make sure your bed is against a solid wall –
not up against a window or door where drafts may get in.
Clear away piles of clothes, cluttered work surfaces and
anything else which might add to a chaotic and overwhelming room. Your
tabletops should be clear and the floor space around your bed should be easy to
walk around. Good colours for bedrooms are pale and muted with a comforting
vibe. Go for warm colours and neutrals to make your bedroom feel cozy and
inviting. Think about finishing touches that bring you happiness and peace, a
framed picture of your family or an image you took on a fantastic holiday will
also help you feel calm and comforted when you are trying to get to sleep.
#13 Keep Your Bed for Sleep
In this constantly demanding world, it can be hard to
reserve a space specifically for sleeping but if you can do it then it will
improve the length and overall quality of your sleep.
It can be tempting to use your bedroom for many things
(watching TV, entertaining your little ones and even eating!) but keeping one
room reserved just for sleep can actually help you get better rest. If you can
associate that room with peace and tranquility instead of answering emails or
watching TV, then your body will automatically start to shut off when you go in
and close the door.
#14 Is Your Room the Right Temperature?
Too hot? Too cold? Or, just right? It’s not just Goldilocks
that struggled to find the right sleeping environment, many of us don’t realise
how much temperature affects the quality of our sleep. A temperature of between
60 and 65 degrees Fahrenheit has been proven to aid sleep and many of us don’t
have this set correctly.
If you go to check your thermostat right now, most of us
would see it us set a few degrees higher than this and means it is not at the
right level for sleep. If you do feel the cold, try to turn down your
thermostat just before going to bed, say about 30 minutes before you would
usually turn in, and then the temperature will cool down as you are winding
down. If you’re too hot, stick your feet out of the covers as your body
naturally uses your hands and feet to reduce heat. Too cold? Then putting on
socks can help you feel cozy and warm.
#15 White Noise and Background Noise
This is a really helpful tip to help babies get to sleep.
White noise can help to drown out other sudden noises or sounds that happen in
the night and could disturb you. It does seem crazy to start making a noise on
purpose when you’re trying to sleep but this method really works for some
people.
If you are listening to white noise, it is just better noise
than traffic, car horns or talking. Your hearing still works while you are
sleeping which is why you get woken up by a banging door or a noisy car alarm.
By using white noise, you are tuning your hearing into a consistent sound which
means your brain is likely to ignore the other infrequent noises which it will
consider “background” noise.
There are loads of great YouTube videos out there which play
white noise for up to ten hours! So if you’re struggling to sleep, why not switch
it on and give it a try?
#16 Ban Your Pets
We all love our dogs, cats and any other furry (or not so
furry) pets in our home but when it comes to bedtime they really need to be
banned. While they might be a lovely, cute ball of fluff to cuddle up to it
could be leading to a disrupted night’s sleep. If you’ve ever watched your dog
sleep, for example, you’ll see they take several naps throughout the day rather
than the human way of sleeping all at once overnight.
This means in the night they may get up and down, head to
the kitchen for a drink or a bite to eat and even bark at unusual sounds. Many
dog trainers advocate keeping dogs off the bed as it helps them understand the
pack hierarchy and know their place within the family.
As an aside, dogs can also bring in allergens on their fur
such as pollen and other allergy-causing substances which could lead to
breathing problems. Lastly, a big plus point is the avoidance of a slobbery
wake up in the early hours of the morning when your pet thinks it’s time for
breakfast!
#17 Does Your Mattress Need Replacing?
We spend a third of our lives asleep and yet so many people
skimp on mattresses and don’t see it as an important investment. If you compare
it to the other places you may spend a lot of time, like your car, you see how
much your mattress is overlooked. But a lumpy, old mattress could be making you
wake up through the night or toss and turn as you try to get comfortable.
Even if you don’t wake fully, the lack of proper, deep sleep
can make you feel groggy and tired the next morning. You may also find your
mattress has become full of dust or allergens which can make it difficult to
breathe properly or lead to sleep apnea. 20 million Americans are allergic to
dust mites so if you’re not sleeping well then it might be time to clean or
replace your mattress.
#18 Keep Napping to a Minimum
I know, I know, most people don’t have time for an afternoon
nap but I’m sure at some point in your life you’ve found yourself getting 40
winks on a Sunday afternoon. For most people who nap regularly, it doesn’t
affect their sleep at all as they’ve got into a routine over years. But for
irregular nappers or people who try to “catch up” at weekends, this style of
sleeping can cause more problems than you think. There is a really handy list
of dos and don’ts which covers the best way to nap.
In short, keep them short (around 10 to 30 minutes maximum),
take naps between 2pm and 3pm in the afternoon as it is less likely to
interfere with your evening sleep and create a restful environment so the sleep
you do get is good quality and will allow you to wake up feeling alert and
refreshed.
#19 Try More Sheets or Blankets
Sure, these sheets might cost a little extra but as we
mentioned above you’re going to be spending a lot of time asleep so you may as
well invest a little. If you tend to get too hot when you’re sleeping, invest
in a cooling material like Egyptian cotton or even buy some moisture wicking sheets
to keep your sweat free.
As much as people don’t think about the mattress they are
sleeping on, the type of blankets, duvet or sheets you use also doesn’t seem to
be as important. But making sure you’ve got the right bedding can really help
you get a proper night’s sleep. Invest in good quality bedding and sheets which
feel soft and luxurious.
Always wash your new sheets before they go on your bed and
do it thoroughly to remove any irritants or bits that may have gotten onto them
during the manufacturing process. You should also check your detergent. If your
bed linens are good quality but you’re getting itchy or irritated, it could be
your washing powder. Switch it up or use a hypoallergenic version to see if
that makes a difference to your sleep.
#20 Keep the Same Bedtime – Even on Weekends
Yes we all love to go out on a Friday and forget about the
time, but if you’re battling insomnia then the worst thing to do is get out of
a regular routine. This is particularly important for children as their sleep
patterns aren’t as well adjusted as most adults.
One of the top mistakes most parents make is getting a child
into a regular bedtime during the week (say 7pm in bed Monday to Friday) but
then come the weekend it goes out of the window and they’re allowed up hours
later on Friday and Saturday. Is it any wonder then that come Sunday night
they’re wide awake at bedtime? Keeping the same bedtime at the weekend may feel
mean if the rest of the family is staying awake but in the long run it will
benefit your little ones.
#21 Write Down a “to do” List
Do you find yourself laying in bed with all the jobs for
tomorrow swirling around your head? It can be difficult to switch off when your
brain is trying to remember a million jobs and tasks that you have to do the
next day. Get into the habit of keeping a pen and paper next to the bed and use
it to write down anything you have to do tomorrow.
That way, your brain knows that everything you have to
remember is safely contained in the notepad and it can stop trying to remind
you constantly. This is one of the tricks used by some of the most successful
people in the world as not only does it aid sleep but it also helps you to be
more productive and complete more tasks.
#22 Keep a Journal
Many of us can lay awake thinking about what has happened
that day. Maybe a meeting didn’t go as you’d planned or something upset you. By
writing them down in a journal and coming up with a solution for these issues
(even if it is just I will deal with it tomorrow) can help you consciously
clear your mind and get ready for sleep.
#23 Meditation
Mindfulness and meditation can really help to tackle sleep
problems. Clearing your mind is the key to getting a good night’s sleep and
this works particularly well if you are feeling anxious. Meditation is also
particularly helpful during pregnancy when many mums to be feel worried or
unsure.
This not only helps to calm mum down but it can also be
beneficial to the baby as they respond well to a calmer environment. Meditation
can be done anywhere but if you are specifically trying to get to sleep, make
sure the room is peaceful and you may want to play some soothing music to help
you.
Not sure how to meditate or where to start? There’s some
great guided meditation videos that can help you to learn how to meditate and
relax before bed.
#24 Relax in a Warm Bath
Taking a bath has been scientifically proven to help you
sleep better. When you are in a warm bath, your skin temperature increases. But
as you get out and get into bed, the rapid cooling of your skin as it hits the
outside air tricks your body into thinking it is bedtime. The body naturally
wants to cool down before sleep so by faking this by taking a hot bath you are
increasing the likelihood that you will be able to fall asleep quickly and stay
asleep.
Think about taking a bath around an hour before you want to
go to bed. Aromatherapy oils or scented bath products that include lavender or
verbena can also release chemicals that aid sleep.
#25 Scatter Some Aromatherapy Scents in Your Bedroom
There are many calming scents you can use to make your
bedroom a cozy haven for sleep. Lavender is the most commonly used aromatherapy
oil and one of many natural sleep tips to boost sleep but you can also use
sandalwood, marjoram and many other oils to help you feel sleepy and rested. As
well as using oil burners to spread the scent in your room, you can also apply
them to your pulse points and also sprinkle a few drops on your pillow. This
works particularly well in infants and children.
#26 Walk Around and Do Something Calming
This sounds wrong but if you’re laying in bed stressing
about sleep – get up! If you know you’re unlikely to drop off after waking up
in the middle of the night then moving from your bed into a chair to read or
relax somewhere for a while will help you to dissociate your bed from a
stressful night of tossing and turning. It means you can take 10 or 15 minutes
away from your bed and then return to try again for sleep.
Resist the temptation to switch on the TV or pick up your
phone though, the light from these devices can actually make you feel more
awake and stop you from getting back to sleep. Try to keep the lights low and
read a book, listen to music or just have a glass of water. By removing
yourself from the bed for a little while you can go back in without laying
there getting too wound up about your inability to sleep.
#27 Prep the Night Before
This will not only help you sleep but having a preparation
checklist to complete before sleep can totally change your life. Lay out
tomorrow’s clothes, including shoes, jewellery and any accessories so it is all
in the same place and easy to grab and get dressed. Prep your breakfast, lunch
and think about defrosting something for dinner if you need to. Pack a bag of
gym clothes, get everything you need for the next day in one bag in one place
and then set your alarms. You’re good to go!
Conclusion
So if you’re struggling to get to sleep (and maybe even
reading this in the middle of the night!) then hopefully these healthy sleep
tips will give you the information you need to get back to sleep. Whether you
need to revamp your bedroom, get prepared for the day ahead or just switch on
some white noise there are plenty of things you can do to make sure you’re
getting a better night’s sleep.
If you’ve found this article helpful, then please share it
with your friends and if you’ve got any tips for better sleep add them in the
comments below. I hope you’ve found this helpful and here’s to a better night’s
sleep for everyone!
https://www.thesleepjudge.com/27-sleep-tips-that-will-make-you-fall-asleep-in-7-minutes-or-less/
