12 Effective Tips to Getting Better Sleep, Finally
Internationally, the pervasive problem of sleep deprivation has firmly taken root. Our nights are often swallowed by endless tasks and distractions, causing us to rest our heads on our pillows at untimely hours or, at times, not at all. Even when we do find ourselves in bed, despite overwhelming exhaustion, sleep can prove elusive, trapping us in the cycle of feeling “tired and wired.” This struggle is a universally acknowledged experience.
Someone in a community forum asks, “What helps you fall asleep?” Here are the top 12 answers.
1. Turn on Some White Noise
One user shares, “Having the fan on and one foot outside the covers.” Many others agree, noting they have a box fan, white noise machine, or other contraption to help lull them to sleep and keep them asleep. This is also my personal favorite for getting myself and my girls to sleep.
Don’t have a fan or white noise machine? Try a free white noise app on your phone!
2. Cat Snuggles
“I have the tendency to keep moving and rolling when I’m thinking too much. Until my cat comes to cuddle and I can’t move anymore because I don’t want to annoy her.” Shares one user. Whether a cat or human (or another animal), snuggles help release feel-good hormones and quiet the mind to get some rest.
3. Get Moving During the Day
“Physical activity. You need to actually be physically tired.” Shares a user. While exercise right before bed isn’t recommended (unless it’s light yoga or stretching), daily exercise in the morning, afternoon, or early evening is essential for helping the body sleep nightly.
4. Storytelling
A unique option one user shares is: “Inventing stories, it’s like the bed time story when I was a kid. The only difference it’s I’m the one that tells the story.” This is a great way to take the mind off to-do lists and stress to let it relax.
5. Temperature Extremes Before Bed
One user recommends: “Hot shower and a cold bed.” A few others share the opposite: a cold shower and warm sheets out of the dryer. The common denominator is changing temperatures before bed. Find a combo that helps you feel relaxed!
6. Reading a Book
“Reading a book I’m not really into” is what works great for one user. Some users agree, while others recommend reading a book that IS interesting as a way to unwind and fall asleep quickly. Whatever works to get your body rested and ready for sleep!
7. Distracting the Brain with Tasks at Night
“Going through the alphabet in my head and saying a word beginning with each letter. Like food… ok. Apple, banana, carrot etc. if you do it slowly and with a lot of practice it helps your brain calm down. I’ve always been terrible at falling asleep and I don’t know why this works for me because it seems kinda dumb but idk.” Shares one user. This sounds like the equivalent of counting sheep!
8. Natural Sleep Aids
A handful of different options were discussed in the thread, including melatonin, Z-quil, magnesium, and L. theanine (please consult your doctor before taking anything).
9. Sticking to a Consistent Schedule
“Not an object but a practice: waking up at around the same hour every day (yes even weekends). You’ll be regularizing your circadian rhythm and you’ll find yourself getting sleepy at around the same time.” This is a very useful piece of advice for making sustainable sleeping habit changes. It can make all the difference.
10. Podcasts
The “Nothing Much Happens” podcast. It tells you a story, but there’s no real plot. It’s just like narrating a day of baking or something.
One user shares, “I felt like it didn’t work for me at first, but I consistently used it for a while and holy crap it’s magic. At first I would still be awake after the second time (they tell it twice). They put out a new story every week and I have no idea what the last 5 stories are about. I’ve got my whole family hooked now!” Other user recommended a variety of podcasts with stories, hypnotherapy, and more.”
If you’re struggling with sleep, don’t be afraid to start making small habit changes. Getting good rest is a game changer for feeling your best.
11. Ditch the Late Night TV Show Binges
It’s too easy to watch “just one more” show on a late weeknight. Set a hard limit and stick to it (just one or two per night)- even grab an accountability partner if you need. Then, allow an hour before bed to shower, relax, and unwind from screen time before bed.
12. Don’t Overthink It
Often, stressing about our sleep habits can perpetuate the problem. Taking a deep breathe, coming up with a sleep plan, and trusting the process will do wonders.
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