Warm Grey Fleur

12 Simple Ways to Get Better Sleep Every Night

It’s 2 a.m., I’ve tried every trick in the book, from counting sheep (until I’ve got bored), to tossing and turning like a pancake for the past hours.

If you’re anything like me, a perpetually tired millennial navigating the chaotic hustle and bustle of life, then you know the struggle is real when it comes to getting a good night’s sleep.

We often prioritize our endless to-do lists, work schedule, and social commitments over the quality of our sleep. The truth is that the quality of our slumber plays a very important role in our cognitive function, emotional state and overall well-being.

Lucky for us, enhancing our sleep doesn’t have to be a daunting task. Now, I’m not promising overnight miracles, but these ten sleep-improvement techniques have transformed my bedtime routine from a restless nights to a better ones. And trust me, it’s not as weird as it sounds.

Get ready into your cozy pajamas, and discover the ten simple ways to improve your sleep and wake up feeling refreshed. Your body and mind deserve some serious Zzzs.

 

 

01 Follow a consistent sleep schedule

 

I am a self-confessed night owl, staying up till the crack of dawn and then dragging myself through the morning like a zombie. But once I realized it’s good to have a consistent sleep schedule, everything changed! Our bodies love routine. Try setting a regular sleep schedule. Our bodies are aware of this and assist us in falling asleep more quickly and waking up feeling well rested. It doesn’t matter whether you are an early riser or a snoozer; find your groove and stick to it. It works like magic, I promise.

 

 

02 Say goodbye to electronic device in before bed

 

Let’s talk about something that frequently keeps us up at night: our phones. I am sure you can relate to scrolling through endless Twitter threads and countless YouTube videos until the wee hours of the morning. Before going to sleep, I used to be glued to my phone, and boy did that interfere with my sleep! The culprit? The blue light emitted by those bright screens makes our brains believe it is still daytime, making it more difficult for us to wind down. Solution? Limit your screen time before bed. I know, I know, it’s hard. But trust me, you’ll thank yourself after you doze off and sleep like a baby. So unplug, relax, and set a device curfew for one hour before hitting the hay.

 

 

03 Eat a light dinner

 

We’ve all been there. That feeling of going to bed with a full belly after a heavy dinner Ugh, talk about tossing and turning because of indigestion and frequent trips to the bathroom. Consuming a large meal or a lot of fluids close to bedtime can disrupt our sleep. So instead of eating big meals, opt for light, healthful options like a refreshing salad or a bowl of light soup. These won’t weigh you down or leave you feeling bloated. Pro tip: Avoid chugging down gallons of water right before bed. Sure, hydration is important, but too many trips to the bathroom can disturb your precious sleep.

 

 

04 Create a relaxing bedtime routine

 

You are a hardworking adult, coming home after a long day of hustle. Instead of crashing straight into bed, take a moment to engage in relaxing activities that will also help your body know it’s time to sleep. Dim the lights, put on your coziest pajamas, and enjoy a warm cup of herbal tea to get things started. Or how about practicing some gentle stretches while listening to soothing music? This ritual is the ultimate wind-down moment. The best part is that you can complete most of this calming bedtime routine in less than 10 minutes. You’ll get a good night’s sleep as a result, and tomorrow is a fresh day.

 

 

05 Invest in a Comfortable Mattress and Pillows

 

It’s time to level up your snooze game. To ensure a more relaxing sleep, invest in a comfortable mattress and pillows that provide your body with the necessary support. Find one that can make you feel like you’re sleeping on a cloud. Whether you want a firm or plush feel, look for ones that offer the right support for your particular needs. It doesn’t have to be super pricey. It is a good idea to try them out in-store or read reviews online to find the perfect fit. Remember, sleep is your ultimate rejuvenation time, so make it a priority.

 

READ MORE: 10 Ways to Create a Hygge Home While Living in a Big City

 

06 Use aromatherapy

 

Calming scents like lavender, chamomile, and jasmine can do wonders for lulling you to sleep. Through my friend, I learned about the magic of aromatherapy, and now my bedroom seems like a spa. You can simply add a few drops of essential oil to a diffuser or mist your pillows with a calming linen spray. I assure you, it’s pure heaven!

 

 

07 Consider using a weighted blanket

 

Have you heard about weighted blankets? Seriously, they’ve been all the rage on social media for a while. They are like a warm, cozy hug that makes it easier to fall asleep. The idea behind it is simple: the soft pressure of the blanket has a relaxing effect, giving you a sense of safety and security. Like a warm hug from our mum when we were little. Not only that, but it also helps to reduce anxiety and promote better sleep quality. So why not give it a try?

 

 

08 Use the 4-7-8 breathing technique

 

To relax the body and mind before bed, try different breathing techniques, like the 4-7-8 technique. Here’s how it goes: inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Inhale, hold, and exhale. Repeat this a few times, and you’ll feel your body and mind start to relax. Don’t forget to take slow, deep breaths when you go to bed tonight. It’s a simple but powerful tool to improve your sleep.

 

 

09 Experiment with ambient lighting

You may create a relaxing ambience in your bedroom instead of having harsh, glaring lighting that overwhelms your senses. How? Using smart bulbs whose brightness gradually decreases as bedtime approaches. It mimics the natural setting of the sun and tells your body to wind down. But if you don’t want smart bulbs, no worries! You can still create a sleep-friendly bedroom by using blackout curtains or simply using dimmable bedside lamps. The secret is to surround yourself with softer, more relaxing light that tells your body it’s time to relax.

 

 

10 Add sleep enhancing indoor plants

 

Add indoor plants to your room that are known for their air-purifying and sleep-promoting properties. Not only will they add a touch of natural beauty to your space, but they will also help create a cozy and oxygen-rich sleep environment. Plants like aloe vera, chamomile, and pothos are just a few of them. So, here’s a tip: place these plants on your bedside table or near a window where they can soak up sunlight. Also, choose the ones that are low-maintenance if you don’t have a green thumb (I know I don’t). Who knew that bringing a little bit of nature indoors might help with getting a good night’s sleep?

 

 

11 Moon breathing

 

So, what in the world is “moon breathing”? I don’t know a lot about it, but I know it sounds fun. Here is how it goes: before going to bed, maybe step outside, just open your window, or find a quiet spot near home, preferably with a view of the moon, and take slow, deep breaths while admiring the beauty of the moon. As you breathe, imagine yourself breathing in peace and serenity. Release any tension or stress as you go. Not only does this practice help you connect with nature, but it also promotes a sense of relaxation, which eventually improves the quality of your sleep.

 

 

12 Keep a “No Worries” notebook

 

Have you experienced lying in bed at night while your mind is racing with negative thoughts and endless to-do lists for tomorrow?. You are not alone. Keep a “No Worries” notebook at your nightstand to prevent your worries from engulfing you like a giant bubble ready to burst at any moment. Jot down all the pesky things that are weighing you down—anxieties, nagging thoughts, or things that need to be done. Just let it all out. All of it. This simple act can help offload your mind, like transferring them from your mind to paper, creating space for calm and tranquility. Trust me, it’s a therapeutic release that clears the mind for restful sleep.

 

And there you have it, friends. Twelve simple yet effective ways to improve your sleep. Remember, sleep is an important part of your overall well-being. I hope that these tips helps you experience the beauty of a good night’s rest.

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