Tips for Better Sleep

I grew up listening to my grandma and mom talk about their sleepless nights, and even now, they still struggle to get proper rest. Seeing them go through this, I wanted to find a way to help, so I dove into research to uncover the best science-backed strategies for better sleep. They started trying out some of the tips I found, and little by little, they began sleeping longer and feeling more rested. Now, I’m excited to share these simple yet effective tips with you, in the hopes that they can help you (or someone you love) finally get the deep, restful sleep you deserve!

1. Stick to a Sleep Schedule (Even on Weekends!)

We are creatures of habit, which means that our bodies love routine just like we do when it comes to our morning coffee! Going to bed and waking up at the same time every day helps keep your circadian rhythm in check, making sleep come naturally. Aim for 7-9 hours and try not to hit snooze a million times (I know, it’s tough but you got this!).

2. Create a Pre-Sleep Ritual

I am big on rituals because they create structure and stability, it signals your brain to know it's time to wind down, here are a few relaxing ideas for you to practice every night:

• Sip on a warm herbal tea ☕

• Read a chapter of a good book 📖

• Do some gentle stretches, release what no longer serves you anymore 🧘‍♂️

• Write down your thoughts in a journal ✍️ Avoid mindless scrolling—it’s a sleep stealer!

3. Turn Your Bedroom into a Sleep Haven

Your bedroom should be your happy place cool, cozy, and totally sleep-friendly. Try these simple tweaks:

• Keep the room temperature around 60-67°F (15-19°C)—nobody likes sweating in bed, but also make sure you are warm enough so you don't wake up if you get cold.

• Block out light with blackout curtains or a comfy eye mask especially on your days off, just in case your body wants to rest or a little longer than usual.

• Invest in a super comfy mattress & pillows (This is a must! I promise your future self will thank you!).

• Drown out noise with earplugs or a white noise machine, I am big on meditation, you can always try a relaxing guided meditation.

4. Meditate for Better Sleep

This is a game-changer! Meditation has helped me and so many others drift off to sleep faster and sleep more deeply (this is the reason why I can fall asleep in literally 5 minutes). It’s like a reset button for your mind, it helps to quiet racing thoughts, lower stress hormones, and put you in a state of pure relaxation. You don’t have to be a meditation pro to make this work. Just try 5-10 minutes of deep breathing focusing on your breath, a guided meditation, or a simple body scan before bed. Trust me, once you start, you’ll wonder how you ever slept without it!
Here is a Simple Meditation Guide for Beginners.

5. Cut Back on Caffeine & Booze Before Bed

Believe it or not, that afternoon latte might be keeping you up later than you think. Caffeine can linger in your system for up to 6 hours! so, switch to decaf or herbal tea after lunch. And while a glass of wine might make you feel sleepy; alcohol actually disrupts deep sleep—so drinking in moderation is a most.

5. Power Down Screens Early

We love our phones, but our brains don’t love the blue light they emit. It tricks your body into thinking it’s still daytime! Here’s what helps:

• Put away screens at least an hour before bed.

• Use blue light filter apps if you must scroll.

• Swap your phone for an actual book (yes, they still exist! and remember... knowledge is power).

6. Manage Stress Like a Pro

Ever lay in bed replaying every awkward thing you’ve ever said? 😅 Stress is a major sleep thief! Try these stress-busting tricks:

• Meditate or do deep breathing exercises (just 5-10 minutes works wonders!). Click here for a Simple Meditation Guide for Beginners.

• Write down your thoughts in a journal so they’re not swirling in your head.

• Practice gratitude, thinking about what went right today helps shift your mindset and raises your vibration.

7. Soak Up the Sunlight

Getting natural light during the day helps regulate your sleep-wake cycle. Try to:

• Spend at least 30 minutes outside, especially in the morning.

• Open your curtains first thing in the morning to let natural light in.

• Watch the sunset, this also helps to tell your brain the day is ending and is almost time to go to sleep.

8.Move Your Body. (But not to late!)

Exercise is a game-changer for sleep—but timing matters! Regular movement helps you fall asleep faster, but intense workouts right before bed might keep you wired. Aim to finish workouts at least 3-4 hours before bedtime.

9. Watch What You Eat Before Bed

Late-night snacks can be a hit or miss. Avoid heavy, greasy foods before bed (hello, heartburn!), but if you’re slightly hungry, go for:

• A banana with almond butter 🍌

• A handful of nuts 🥜

• A cup of chamomile tea 🌿
  

10. Try Natural Sleep Boosters

Still struggling? Nature has some great sleep aids:

• Magnesium relaxes muscles and calms the mind.

• Lavender essential oil helps ease stress—try a few drops on your pillow.

• Valerian root tea has been used for centuries to promote relaxation.

Good sleep is necessary for your health and happiness. It also helps us look younger! start with just a few of these simple changes, and you'll notice the difference. Sweet Dreams! 😴