20 Tips For A Better Sleep That Don’t Require A Prescription

Better Sleep

11. Stop Using Your Bedroom for Everything.

Ideally, you should only sleep or have sex in your bed. If you get into the habit of working in bed, watching TV, or scrolling social media, your brain can struggle with separating when it’s time to be awake and when it’s time t

o sleep. This is super important if you’re struggling with insomnia because you need some mental associations for sleep and being awake. (Besides, most electronics emit blue light, which tells the body it’s time to be awake. If you’re someone who is on-call, and you must have your electronics near you, use the night setting – it changes the emitted light from blue to gold and helps you transition into sleep better.)

12. Adjust your Lighting for Better Sleep. 

This is one of many holistic tips for better sleep. Exposure to both natural and artificial light before bedtime can interfere with better sleep. Too much light, especially those blue tones, disrupts the production of the hormone that helps shift your body into sleep, melatonin.

Besides removing electronics from the bedroom, consider adding a dimmer, replacing the bulbs in your lamps to lower wattages, and installing better blinds or drapes.

13. Use Light to Your Advantage. 

Exposure to natural light keeps your internal body clock on a better sleep-wake cycle. So, let the light into your bedroom soon after waking, especially if you’re not getting enough sleep. Then, taking during the day to catch some rays will continue to encourage your body’s relationship with the rhythms of nature.

14. Controlling Noise Can Encourage Better Sleep. 

If noises bother you, consider sleeping with earplugs to block them out. Sometimes, though, you need a little noise. Consider a white noise machine or even listening to an audiobook to help you settle into resting.

15. Address Physical Noise.

Everything carries energy and that includes the stuff in your bedroom. Physical clutter is distracting and draining, especially if you’re tripping over things in your bedroom. If you’re struggling with insomnia and have a messy or cluttered room, tidy up all that physical noise. (My Clutter Busting Course can help with that!)

16. Ensure Better Sleep with Lighter Evening Meals. 

Eating a spicy or heavy meal (hello, late-night pizza craving) may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that (in your experience) won’t disturb your sleep.

Related: 10 Things Most Successful People Do Right Before Bed

17. Don’t Be a Nighttime Clock-Watcher. 

Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you if this is a habit.

18. Don’t Just Lay There. 

If you wake during the middle of the night and are unable to go back to sleep within 20 minutes or so, go ahead and get up. Put on a robe and do some light activities in a comfortable spot, like reading or listening to relaxing music. If you don’t get sleepy again, call it morning and stop fighting it!

19. Redecorate Your Bedroom. 

Did you know that cool-toned colors – grays and blues – could improve your sleep? That’s because warmer shades like red and yellow can increase heart rate, blood pressure, and bodily temperature. If you’re struggling to get enough sleep consider a new coat of paint!

Related: 5 Reasons Why Introverts Love Their Bedroom So Much

20. Soothing Scents Can Lead to Better Sleep.

 Fragrances like lavender, jasmine, and vanilla could help you relax while also improving sleep quality. There are plenty of air fresheners and sprays, but if you’re sensitive to allergies, try an essential oil diffuser.

So, these are twenty tips for better sleep. Give some – or all – of these tips a try so that you can channel better sleep for improved mind, body, and spirit. And I’d love to hear your best tips for getting better sleep! Leave a comment below.


Written by: Debra Smouse 
Originally appeared on: Debra Smouse
20 Tips For A Better Sleep That Don’t Require A Prescription
20 Tips For A Better Sleep That Don’t Require A Prescription
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20 Tips For A Better Sleep That Don’t Require A Prescription
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Debra Smouse

Debra Smouse is a life coach and author who has been published in Time, Huffington Post, MSN, Psychology Today, and more. She knows that the path to loving your life begins with an uncluttered mind.  Snag a free workbook with life hacks on how to love YOUR lifeView Author posts