15 Tips For A Good Night Sleep

15 Tips For A Good Night Sleep
Thank you to Tylenol PM for sponsoring today’s conversation. All opinions are my own.

For some people, a good night’s sleep is an illusive dream. Tossing and turning has become a way of life.

What many don’t realize is that there are several activities that can help or hinder how well a person sleeps.

We’ve compiled a list of 15 that we hope will help kick the sleep demon in the pants and get you on the road to a good nights sleep.

1. Set a sleep schedule and stick to it. Consistency goes a long way when it comes to your sleeping habits. Listen to soft music. Light a candle. Lie down. Take deep breaths. Go to bed at the same time each night. Getting into a sleep routine helps let your body know it’s bedtime.
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2. If you can’t get to sleep, get up. There are numerous relaxing, relatively sedative activities you can try. Read a book. Go for a short walk. Do the dishes. Practice telling a joke. Pretend you’re fishing. Eat a light snack. The list goes on…the point is, if you lie awake in bed trying to fall asleep and you can’t within about 30 minutes, get up and go into another room so you’re not just lying there, failing to go to sleep. The last thing you want to associate your bed with is sleeplessness.

3. Turn it off to turn on shuteye. Before hitting the hay, don’t work in bed. Or watch TV, or send out text messages. In general, your bed should be a place for rest, not work or stressful tasks. When you try to put in overtime while under the covers, it can cause you to equate your bed with work and anxiety. Your bed should only be associated with sleep and relaxation.
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4. Try a little lavender.  Lavender (Lavandula angustifolia) has a sweet, floral aroma that is soothing and refreshing. Lavender’s aroma is great for relaxing and winding down before bedtime; add to bath or diffuse to create a calming and comforting environment. Lavender essential oil may complement your favorite shampoos, lotions and skin care products. Because it is the most versatile of all essential oils, no home should be without it.

5. Set the mood for snooze. Did you know Americans replace their cars more often than their mattresses? Make sure you’re in the minority and replace your mattress every 9–10 years. Other things like painting your bedroom walls cool colors like light blues, greens, or purples help keep you calm and ease sleep time. Covering your windows with thick shades or blinds help prevent unsettling light from keeping you up and waking you up. Incorporating these tips will make sure your sleeping atmosphere is setup for sleeping success.

6. Don’t let pain derail you. One bad night of sleep can have a ripple effect on your whole week. If pain is keeping you up at night, try a pain reliever and sleep aid like TYLENOL® PM as directed. TYLENOL® PM relieves minor aches and pains while helping you fall asleep. TYLENOL® PM is also non-habit forming when used as directed.

7. Use down time for power naps. If your schedule makes getting enough sleep challenging, try to incorporate occasional naps to reset and recharge physically and mentally. A quick snooze during the day can help improve performance, increase concentration, and reduce mistakes.

8. Take a break and meditate. This doesn’t mean you have to light candles and sit cross-legged on the floor. Simply taking 10-20 minutes to relax, practice deep breathing, and clear your mind can help you hit the mental reset button. Not only can this lead to a better night’s sleep, but it can also make you more productive during the day.

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9. Get moving. If you can’t sleep, your body might be hinting to spend a bit more energy. Regular physical activity helps deepen sleep. So lace up your tennis. Hit the gym. Hit the track. Hit a punching bag. You’ve got nothing to lose but calories. Talk to your doctor before starting or revising any exercise regimen. Too tired to do a “real” workout? Clean your bedroom. You’ll still burn calories and, more importantly, you may end up more organized. When there’s less on your floor, there’s less on your mind. And it can make falling asleep a lot easier.

10. Nix the Nightcaps. Most nightcaps are the last thing you need. Sure, alcohol can make falling asleep seem easier, but more typically it makes staying that way a lot harder. So maybe try milk, straight up. Or some H20, on the rocks.

11. Choose the right seat when traveling. Sleep is all the more precious for a frequent traveler. When on the road, aim for a window seat or one of the two middle seats in a block of four. This is the best seating arrangement, since it does not require having someone wake you if they need to get up.

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12. Set the scene for sleep, wherever you are. Create a slumber sanctuary even when you’re away from home. Before hitting the sack, look around your hotel room and make needed adjustments, such as closing the curtains, fixing your pillows, and changing the thermostat, to make your sleep environment as comfortable as possible. If your pillow isn’t as supportive as it should be, fold it in half.

13. Take a walk. When you take short breaks during the day, you reduce any fatigue and stress in your body, making you more productive and able to clear your mind for a better night’s sleep.

14. Manage stress. Between work, managing your personal life, and taking care of your family, it’s easy to feel overwhelmed. But having too much on your mind can cause your sleep to suffer, only making matters worse. So try some simple activities to manage your stress level throughout the day. Get organized. Delegate tasks. Prioritize. Also take a break when you need one and take care of yourself so you don’t end up lying awake at night.

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15. Add better sleep to your grocery list with these everyday essentials:
Milk contains tryptophan, the amino acid that turkey made famous for inducing the sleepies. Contrary to modern Thanksgiving mythology, the tryptophan in turkey works best with a few light carbs or when your stomach’s empty.
Oatmeal also contains tryptophan, which makes it okay for breakfast, but even better for bedtime.
Bananas contain tryptophan, which your body converts to melatonin. Both of which are thought to induce sleep.
Lullaby Muffins contain bananas, whole wheat, and a honeyed touch of sweetness, practically creating an edible lullaby. Get the recipe here.

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Do you have any tips we might have missed that work for you? Share them below!

To help you get a better night’s sleep, TYLENOL® PM is offering a chance to win a $1,000 Bed, Bath & Beyond™ Bedroom Makeover.

To enter, just share your sleepless story via a photo or video, tagging @TYLENOL on Instagram and using both of these hashtags: #IWasSoTired #Sweeps. Learn more here.

I have received information and materials from McNeil Consumer Healthcare, Division of McNEIL-PPC, Inc., the makers of TYLENOL®. The opinions stated are my own. This is a sponsored post.

NO PURCHASE OR SUBMISSION NECESSARY. OPEN TO LEGAL RESIDENTS OF THE 50 US & D.C., 18 AND OLDER. VOID WHERE PROHIBITED. Sweepstakes ends 5/1/15. Prize awarded as a gift card. For Official Rules, how to enter without use of a mobile device or submission, prize descriptions and odds disclosure, visit LINK. Bed, Bath & Beyond™ is not an official sponsor of this promotion. Sponsor: McNeil Consumer Healthcare Division of McNEIL-PPC, Inc., 7050 Camp Hill Road, Fort Washington, PA 19034.

 

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Comments

  1. I’ve tried to tell my husband that just lying there hoping to sleep doesn’t work. I start to fret, so getting up is much better. Hot cocoa always helps 🙂

  2. Karen Glatt says:

    These are all great tips, but make sure to have a dark room, and make sure it is cool because some women have hot flashes, and a good idea is to wear good breathable pajamas that do not get a person too hot.

  3. shelly peterson says:

    These are such great tips. I go to bed so late that it doesn’t take long and I’m out and out for good lol

  4. Sarah L says:

    I think a good idea for good sleep is to turn off all electronics for at least an hour befor bed.

  5. nicole dziedzic says:

    All are great tips here for a better nights sleep, which sometimes is really hard for me. I try to avoid TV, my phone, and my computer before bed, and read instead. Herbal tea helps sometimes.

  6. Cheryl says:

    I need to try these. I’m a horrible sleeper.

  7. Marti Tabora says:

    I really need to use these tips, I have a hard time getting a good nights sleep all the time. I had no idea that oatmeal contains tryptophan.

  8. Thank you so much for this. I have been having trouble falling asleep at night.

  9. Holly Thomas says:

    I have tried everything and nothing works.

  10. Elena says:

    Great tips! What works for me is taking hot bubble bath before I go to bed

  11. Karen Glatt says:

    These are very good tips for helping me fall asleep. I make sure to not drink at night to close to bedtime, especially coffee and wine, and i get exercise every day!

  12. courtney b says:

    Im so guilty of when I go to sleep and I CANT sleep I just lay there. I never get up like your supposed to. maybe I will try that, because my sleep has SUCKED lately

  13. rochelle haynes says:

    This is nice to know thank you

  14. Francine Anchondo says:

    Thank you for the great tips.

  15. Funny I never have an issue falling asleep and I wonder if that is because I exercise almost every day. If I wake up in the middle of the night I occasionally have an issue going back to bed.

  16. Dana Rodriguez says:

    I have insomnia.These are some great tips!

  17. Richard Hicks says:

    I need to heed this very good advice!

  18. Dee Lafrenz says:

    I have trouble staying asleep. I usually wake up several times. If I take a glass of milk and a couple of cookies, then I can go right back to sleep.

  19. Dee Lafrenz says:

    I like the doing the dishes, I always feel better knowing my dishes are done. It relaxes me. Doing housework in general is very tiring, as does going for walks in the evening.

  20. Kayte CookWatts says:

    I love number one, It took my years to stick to a bed time even on the weekends- but we do it and it works. We start yawning in unison about 5 to 10 now. haha!

  21. Robin W says:

    Last night was one of those nights. UGH! I got up and didn’t feel sleep until 4 am…makes it really hard to get up for Sunday School. Great tips!

  22. Michelle Bartley says:

    Great tips because sleep is so essential to good health!

  23. Barbara Montag says:

    These are great tips for a good night’s sleep.
    The one I need to work on is having a scheduled bedtime.
    thanks

  24. David Fultner says:

    I have been reading about these oils for a while. They soung great.

  25. heather says:

    I love these tips and I love lavender.

  26. Keara B. says:

    Wonderful tips. I really need to work on avoiding “screen time” before bed. The other thing I’ve always wanted to try is meditation. I just need to make sure I set aside time for it! Thanks for sharing. 🙂

  27. Andrea says:

    No electronics 30 minutes before bed is a great way to get your mind ready to shut down. Reading before bed helps even more.

  28. Ashley S says:

    Just like tip #1 says, stick to a sleep schedule. I do this on a regular basis and it works for me.

  29. Tracy Suzanne says:

    I use most of the tips you listed above. My favorite it using lavender. It really is soothing. I have my bdrm painted a very soft pale blue and I always cover the digital clock so the light doesn’t bother me. Now if I could just get the hubby to quit watching tv at night and especially shows that are not load and excitement packed.

  30. Excercise during the day really does help at night.

  31. These are great tips!

  32. Betsy Barnes says:

    All of these tips are great! We keep a fan running while we sleep. It circulates the air, plus the sound is smoothing. It really helps hubby and I get to sleep and stay asleep! 🙂

  33. Susan Smith says:

    Great tips, I need my bedroom to be dark, quite and cool in order for me to have a good nights sleep.

  34. Laurie Emerson says:

    I like all of these tips. For some reason a warmed up spoonful of honey really helps me to sleep. I am not sure why though.

  35. Cindy Merrill says:

    Even Decaf coffee has a small amount of caffeine, so sip an herbal tea instead if your bed time is scheduled within 3 hours.

  36. Nicole says:

    My husband is a horrible sleeper. We’ve tried a couple of the things mentioned above without much luck, but the lavender we haven’t tried yet. Thanks for the tips!

  37. Richard Hicks says:

    I need to follow these tips!

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