10 Habits to Help Anyone Sleep Better

A good night’s sleep is important for your mind, body and spirit. While we are asleep, our cells renew and our organs enter critical states of rest. When we dream during sleep, we are connected to our primal, subconscious mind. At some point during life, nearly everyone is plagued with lack of sleep. The good news is, there are simple ways to sleep better. 

If you are having trouble falling asleep or staying asleep, there is hope. There are many things you can do to help yourself relax and ready your mind and body for sleep.

Create a bedtime ritual to sleep better.

Since the day you were born, your mind has been soothed by routine. New parents are often told to establish a bedtime schedule early on for their little one, and the same advice can work for you, too. To make your schedule a powerful ritual, focus your thoughts on each action as you prepare for bed and on how that action is necessary for sleep. Try to complete your bedtime steps in the same order each night.

Practice mindful meditation.

Sit quietly on your bed or anywhere comfortable and quiet. Close your eyes and listen to your breathing. As you become aware of the sensations of your body, acknowledge those sensations in one breath and release them in the next. Repeat this for each part of your body – head, neck, shoulders, arms, fingers and so on – until you are completely relaxed.

Yoga can prepare your body for sleep.

Ten minutes of easy, simple stretch poses can ease your muscles and your mind as you prepare for sleep. Yoga also helps circulation, breathing, and digestion, all of which can affect sleep. Stick to restful poses such as Child’s Pose, Bharadvaja’s Twist, and Reclining Goddess.

Turn your bedroom into a sleep sanctuary.

Make space in your life for deep, restful slumber by dedicating your bedroom to sleep. Leave your phone, tablet, and laptop elsewhere, and if you have a TV in your bedroom turn it off. By only using this space in your home for sleep, your body will start to relax the minute you enter it.

Dim the lights… and your screens.

Before entering your bedroom sanctuary, cue your body it’s time to rest by lowering the lights. Your circadian rhythm naturally responds to changes in light, so dim your electronic’s screens thirty minutes before bed, too, and feel your eyes grow heavy as you relax.

Avoid too much alcohol.

Contrary to what many believe, alcohol does not help you sleep better. While alcohol may get you to nod off, it interferes with deep sleep, so you’ll wake in the middle of the night more frequently and feel less rested. Skip the nightcap for better sleep.

Give yourself a relaxing bedtime massage.

Reflexology can help to treat many bedtime woes, from insomnia to sleep apnea. You can treat yourself to a mini reflexology session with your own hands and a couple of tennis balls. For a list of the best pressure points to target, check out this article.

Mild exercise in the afternoon.

Exercise is important for sleep, but exercising at night can counter your efforts to sleep better. Try to get your daily walk, jog or swim in during the morning or afternoon, several hours before bedtime.

Journal your day away.

If you’ve ever laid in bed unable to sleep because a whirlwind of thoughts kept swirling through your mind, this tip may be your answer. Keep a journal in your bedroom and twenty minutes or so before you turn the lights out, write down everything you’re thinking. Tasks for the next day, regrets and worries, big ideas — put them all in the journal. Then close it and leave all of them there.

Try aromatherapy.

It’s widely known that lavender can help calm your mind and relax your body. Many other essential oils can help you fall asleep or sleep more restfully, such as vetiver, chamomile and ylang ylang. Try a few drops massaged on your wrists, create a bed sheet spray, or purchase a diffuser for your bedroom.