One thing is certain: I enjoy sleeping. Who doesn’t, after all? It’s the newest kind of self-care. When I’m not sleeping well, though, I detest nighttime because I know it’ll lead to numerous wakings, tossing and turning, and, eventually, not being as bright-eyed and bushy-tailed in the morning. Read: bloated and irritated when you wake up. Unfortunately, no ice roller I’ve tried has been able to reduce the swelling in my face caused by a week of lack of sleep, so I’ve made it my mission to learn how to wake up feeling more rested, which has led me to attempt several common sleep recommendations. Some worked and some didn’t, but I’m sharing the 10 that did work and will help you get better sleep by tomorrow.
Take CBD before going to bed.
We all know how good CBD is for anxiety, productivity, and happiness, but we also know how good it is for sleep. “CBD works with the endocannabinoid system (ECS) to support homeostasis, which in turn may balance other aspects of your well-being, such as maintaining good sleep and waking cycles,” according to Equilibria, our go-to source for high-quality CBD products. Simply said, it can make you feel more relaxed and tranquil as you wind down, which can lead to better sleep.
Our favorite are Equilibria’s Sleep Gummies, which are created with high-quality CBD, CBN, and a botanical combination of chamomile and L-theanine to help women overcome restlessness and unwanted thoughts at night. What a game-changer this is. Try them out for yourself and get 20% off your first order at Equilibria with coupon THEEVERYGIRL!
Include breathing exercises or meditation in your routine.
Do you ever feel like your mind is racing when you lay your head on the pillow? You’re not the only one who feels this way. It’s often difficult to shake off the tension of the day! Incorporating breathing exercises and/or meditation into your daily routine will help you calm your mind and body before bed (or at other time of the day). Meditation and breathwork, according to the Sleep Foundation, “may assist relieve insomnia and may even enhance sleep quality.” Don’t know where to begin? Get a free app! Depending on the approach you are most interested in, you have a plethora of possibilities to choose from.
Work out during the day
Do I have to? I know what you’re thinking. But bear with me. The good news is that getting a decent night’s sleep does not need running a marathon. Even 30 minutes of aerobic activity throughout the day can lead to greater slow-wave sleep (read: deep sleep) throughout the night and can help you unwind so that falling asleep is simpler when it’s time for bed. So break out your yoga mat, do some walks, or pick up a light set of weights—you’ll thank me in the morning.
Bring your body temperature down.
I loathe being cold—to the point that I become irritable when I’m cold—but I can’t deny that I get a better night’s sleep when I’m a bit cooler. The Thermoregulation Guide from Sleep Advisor explains how our bodies regulate temperature while we sleep and how a reduction in body temperature can help you fall asleep faster and increase the quality of your REM sleep. Turn your thermostat down to 65 degrees before you start slowing down, or invest in bedding with cooling technology to get the advantages.
Read instead of watching TV.
I have to admit something I’m not proud of: I’m guilty of scrolling through my Instagram feed or watching Schitt’s Creek episodes till my eyes shut. But, to be honest, the most of us are. We’ve all heard about the dangers of blue light, but one of the most compelling reasons to restrict screen time (particularly before night) is the impact it has on our melatonin synthesis. The National Sleep Foundation, however, advises against using devices in the hours preceding up to night.
Instead, take up a book and read a light novel to go off to sleep. If you’re nervous about going to bed or aren’t ready to sleep, reading might help you relax and unwind. Reading before bed was connected to better sleep quality in a 2021 online study, which is a compelling argument to replace screen time with reading. Here are a few light books that our staff has recently enjoyed:
Don’t eat late at night.
While a late-night snack may seem irresistible, eating late at night goes against our body’s circadian cycle, according to Alexis Supan, a registered dietitian at the Cleveland Clinic. “About three hours before going to bed, it’s better to quit eating,” she said. “This gives your body enough time to digest the last thing you ate so it doesn’t interrupt your sleep, but it also gives you a short enough window before bedtime so you don’t go to bed hungry.” This allows our digestive system to rest alongside the rest of our mind and body as we drift off to sleep.
Put on a pair of blue light-blocking glasses.
If you can’t constantly avoid screens at night because you study or work late (or you want to read on a Kindle), be sure to use nighttime mode and/or wear blue light-blocking glasses. You may change the color of your screen on most devices to a yellowish tone, which is considerably gentler on the eyes and has little to no influence on your circadian cycle. On both my computer and phone, I have the nighttime mode set to be on all day, and I wear blue light-blocking glasses every day. I strongly advise you to do both!
Limit your caffeine intake.
I know what you’re thinking, but believe me when I say this: you can do it. I’m not advocating you give up coffee and tea completely (I’d never do that), but I do believe that reducing your caffeine intake might help you sleep better. According to the American Academy of Sleep Medicine, coffee can interrupt sleep and lower overall sleep time, so it’s best to avoid it in the second part of the day. If you want to drink anything but still feel relaxed, go for caffeine-free tea or decaf coffee, and for a sleepy tea at night.
Take only a few naps during the day.
Listen, I enjoy a nice nap just as much as the next gal, but the fact is that lengthy or frequent daytime naps can interfere with nocturnal sleep. Try resisting the impulse to cuddle up and escape the daytime the next time you’re fighting that mid-day, post-lunchtime slump by sipping an ice-cold glass of water, completing a light workout, receiving some sunlight by walking outside, or utilizing a light therapy lamp.
Make the most of your sleeping surroundings
If there’s one aspect of having better sleep that you have the greatest influence over, it’s making the most of your sleeping environment. A “good” sleep environment, according to the CDC, is one that is dark, cold, pleasant, and silent. While you may not always be able to control the positioning of street lamps outside your bedroom window or the passing of a train in the middle of the night, you may make alterations to your area to make it a sleep sanctuary. To induce darkness, invest in a sleep mask or blackout curtains, as well as a noise machine or earplugs to keep things quiet. We guarantee you won’t be sorry for investing on your sleeping quarters.