Mom Knows Best : Ten Tips To Get A Better Night Of Sleep

Monday, March 20, 2017

Ten Tips To Get A Better Night Of Sleep

Do you have trouble falling asleep? Check out some helpful tips to get a better night of sleep.


As I get older, I seem to have more trouble falling asleep. I have tried many things to help me fall asleep and these are the ones that I have discover to help me sleep. If I practice most of these tips, I have no trouble falling asleep. Not all these tips will work for everyone but if you are having troubles with sleep, I recommend trying them to see which ones work for you.

Some highlights of a sleep survey:

Women wake up more frequently in the middle of the night because of kids or pets than men (23 percent of women, versus 12 percent of men).

Ninety-one percent of people surveyed say they wake up at least once during the night.

Nearly two-thirds of people (63 percent) would give up coffee or alcohol for the rest of their lives in exchange for a better night’s sleep.

Thirty-eight percent of women report feeling like they don’t get enough sleep compared to only 20 percent of men.

Check out more about this sleep study HERE
http://restonic.com/blog/sleep-survey-electronics-exercise-sleep-quality-3218



1. Exercise
  Getting some exercise during the day can help you fall asleep faster. I find that going for a walk every day helps me to fall asleep but I have to workout before 7 PM or the exercise tends to keep me awake.


2. Stop all caffeine 7-10 hours before bed
  If you are sensitive to caffeine, like me then you need to have a cut off on your intake to be able to fall asleep. I personally need to not have any caffeine 8 hours before sleep so by 3 PM, I have to stop drinking coffee and tea. I also have to say no to chocolate as it has caffeine in it too.

3. Take a warm shower before bed
   There is just something about the warm water that helps a body relax and fall asleep. I like to shower an hour before bed.


4. Slow down on electronics before bed
   For some those computers and TVs can make sleep dificult so try slowing down or turning off at least an hour before bed. For me slowing down on my computer means stopping work and doing relaxing things on my computer like watching a TV show or catching up with friends on Facebook. Also do not bring the phone to bed as the light and noise will interfer with your sleep. Most calls/texts can wait until morning. If you must bring the phone to bed turn off notifications and face the screen down so no light is showing.


5. Use a sound machine
  A sound machine can help you relax and drift off to sleep. I recently received a Baby Oasis Sound Machine and this has helped me to fall asleep. This wonderful device has over 10 different sounds on it like ocean waves, crickets, woodland animals, dolphins, car ride, white noise, heartbeat, and others. You can even record your own sounds. The sounds are so realistic and I love that it charges on my computer. My favorite sounds are the ocean waves and crickets. You can read my review of this sound machine here.
http://www.momknowsbest.net/2017/03/helping-babies-sleep-with-baby-oasis.html


6. Use an essential oil diffuser
  I love using essential oils to help me fall asleep. My favorite scents are lavender and orange. The scents of these oils are so relaxing. I even use a diffuser in my 8-year-olds room to help him sleep better. My son falls asleep quickly but tends to move around all night in his bed. Ever since I stated using lavender oil in a diffuser in his room, he no longer moves all night in his bed. Since he getting a better night of sleep, he behaves better during the day too.


7. Get a new pillow
  Having the right pillow can make all the difference in sleeping better. I am a pillow person and I use a contour memory foam pillow and a softer pillow on top of that. If my head feels comfy then I sleep better. There are many pillows out there so go pillow shopping to see which one works best for you. Splurging on pillows is so worth the sleep.

8. Stretch and breath
 Once I get in bed, I do some stretches and deep breaths to help my body relax. I like to stretch my arms and legs while I do deep breathing. I take a long breath in and hold itfor the count of 20-30 seconds then I release it slowly. I do these breaths for 3-4 times and it really helps me to fall asleep.

9. Keep the room cool
  A cooler temperature may help your body fall asleep faster.

10. Use Magnesium
     A magnesium supplement may help your body to relax. It is best to use this supplement 30 minutes before bed. You can take a supplement in the form of a magnesium drink, a pill, or a magnesium spray.




"These opinions are my own and I received a Baby Oasis Sound Machine to facilitate this post."

29 comments:

  1. The only thing holding me back from a good nights sleep is my husband's snoring. I could definitely do without that.

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    1. I feel for you, I have that problem too.

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  2. I have a harder time falling asleep the older I get. I'm going to try cutting out caffeine and more exercise.

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  3. Taking a shower or a bath is one of my favourite ways to unwind at the end of the day and prepare for sleep. Plus it keeps me away from those evil screens right before bed!

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  4. We have used a sound machine for years and even our kids do, it works wonders. I really need to cut back on the caffeine and electronic use though!

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  5. Sleep is very important to me, it keeps me on my toes and I find that I have more energy when I sleep well. I think these are the perfect tips to get a good night's sleep!

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  6. These are all great tips in getting a better nights sleep. REM sleep is so important! I love to be able to get a good night sleep!

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  7. I already knew all of this and did most of them. The only thing I have never try is using a Baby Oasis Sound Machine and I heard that this thing works amazingly.

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  8. When I go to sleep, I have to have the room cold. I am going to try out these other tips.

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  9. Working out in the morning makes my falling asleep at night - so so so easy. I also cut off all caffeine by noon or 1pm - just like you say! ;)

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  10. Some great tips here! I'm usually so tired by the time I lay down that I'm out like a lightbulb. I do like to keep it cooler as I like heavier blankets on top of me for the weight. I also don't have a tv or really any light emitting in my room and make it the room I go to for sleep and not much else so that my body will react well to it.

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  11. These are real great tips! I actually have insomnia, it's really hard! It's really difficult to sleep even if I'm tired. This will help me for sure.

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  12. I am glad you found ways to help you sleep - it is so important. I did not know about magnesium.

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  13. sleep is really a luxury nowadays, and it's true for me too. thanks for this tips hope these work for me

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  14. Really? I just knew that magnesium can make you sleep better.

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  15. I have such a hard time falling asleep. It takes me about an hour (at least) and then sometimes I wake up in the middle of the night. I need to turn around my sleeping habits.

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  16. This is a brilliant tips, I'm also having a hadrd time falling asleep.

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  17. My mom is having hard time to sleep, this would be perfect for her.

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  18. These are some good tips! I've been entertaining the idea of buying a new pillow. Do you have any specific suggestions for memory pillows?

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  19. Stick to a sleep schedule. Go to bed and get up at the same time every day, even on weekends, holidays and days off.

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  20. I have to start to don't use electronic items, I always go bed checking my mobil, there are great tips, I have to do some of them more often like some sport.

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  21. Great tips, especially for mothers who are always on the go. My nightly yoga always helps me to sleep better.

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  22. I love your tips and agree with them all! I need my sleep and I really think I am in need of a new pillow.

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  23. My boyfriend has been having a bit of trouble sleeping lately. I will definitely share some of these tips wiht him - thanks!

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  24. These are some great tips. Sleep is so important! I make sure to have my 8-9 hours beauty sleep every night. #3, #4 & #9 are some of the things that helps me sleep better.

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  25. I take magnesium and find that it really helps - I take it in a soluble form and drink it but it definitely helps me calm down and relax - like the warm bath before bed tip too!

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  26. These are all such great tips. I always find taking a warm bath or shower helps the most for me. But I had no idea about magnesium, I'll need to give this a try.

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  27. How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices.

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  28. Taking a shower before bed and exercise always helps me

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