5 Tips For a Better Sleep

Earlier in my life, I didn’t have difficulties with falling asleep. However, with age, I’ve noticed that it’s harder to go straight to bed when you still, for instance, have so much on your mind. After I got married, together with my husband, we noticed that there are things we do each and every day, which help us fall asleep quicker and sleep better.

Here are the tips to make it happen:

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My diffuser is from Organic Aromas

1. Diffuse lavender essential oil

One to three hours before going to bed, diffuse lavender essential oil. I use nebulizing diffuser, which uses an electric pump to atomize the scent molecules and spray them into the air so no water or heat is needed. Also, it releases about 3 milliliters of oil per hour, which is more than other diffusing devices. Lavender has calming and soothing effect that helps reduce stress.

If my hubby and I are not at home, I take our lavender essential oil with me and put a drop or two behind our ears before we go to bed.

2. Drink something relaxing

As I mentioned above, lavender has a calming effect and so does chamomile. That’s why I choose lavender or chamomile tea to drink before sleeping. On the weekends though, my husband and I always drink hot cocoa, because it is one of the best sources of magnesium. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep and it can also increase the quality and length that you sleep.

3. Go to bed at the same time

Speaking of the weekends, sometimes we tend to sleep in on our days off and that doesn’t work well. That’s why it is always good to develop a sleep routine, because it will help to establish your internal clock. Going to bed at the same time will reduce the amount of tossing and turning to fall asleep and keep us awake in the morning.

4. Minimize the light

Darkness causes your brain to release melatonin, which is a hormone that regulates sleep and wakefulness. Having said that, it is important to minimize your exposure to light before going to sleep. That’s why about half an hour or an hour before bedtime, lights, TV and our phones are off. We have time then to talk and pray.

Using blackout shades or eye mask is also a great way to create a dark space in your bedroom.

5. Watch what and when you eat and drink

It is very important to cut out the food and drinks that contain caffeine about 6 hours before bedtime. The last meal you have should be 4 hours before going to sleep so it won’t keep you awake with heartburn or indigestion, especially when it comes spicy or heavy foods.

These are all the things that guarantee a fulfilling sleep at night for my husband and I. Of course, there are days when we skip one or two steps which can result in a poorer sleep, but we do our best to follow them as much as possible.

What helps you sleep and have a good night rest?


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72 thoughts on “5 Tips For a Better Sleep

  1. Great advice. I started having trouble sleeping around the time I reached 70. I have tried different things, many of which have helped sometimes, and other times, not. I have been taking some natural supplements before bed rather than in the daytime as I have read they may help with sleep: a highly absorbable magnesium and omega 3. I also take 5-HTP and sometimes lithium orotate (this is not the form that is given by prescription for mental disorders, it just helps calm the body and mind). This helps much of the time. I used them all while on holiday, and I slept fairly well every night, something that never happens away from home. I have been skipping them once in a while lately and that seems to be working OK. Perhaps they have put my body into a habit of sleep and I won’t need them as often. Another great tip (which I don’t always follow) is to shut off the computer, TV, phone about 2 hours before bedtime as the type of light coming from them can stimulate the brain.

  2. Great advice! I don’t have much trouble sleeping, but when I do, it’s bad. I’ll keep your ideas in mind to delay it happening again. It may seem odd, but I find total silence to be a distraction. Though I have air conditioning, I turn it off before going to bed (unless the night’s sweltering) and open the window. Not only does it allow in fresh air, but also the soft tunes of night insects and the even more distant hum of traffic. They relax me.

  3. Yes, wonderful tips. I also like to journal and meditate before I sleep, otherwise I find my brain still stimulated about things I need to get done or too creatively charged causing lucid dreams..

  4. These are wonderful! We actually have lavender linen spray that I love using on the bedspread and pillows (: can’t forget my chamomile tea in the evenings too haha

  5. Meditation has been a great thing for me. And cleanliness, or maybe a bath before hand. I try to make my evenings technology free Too! It makes such a difference.

    1. Whenver I take a bath, it helps me to calm me down and puts me to sleep quicker, as well and I also add a couple of drops of lavender essential oil into it 🙂🌻

  6. Love this post Ula! Thanks so much! 😀 I’ve noticed that when I don’t get enough exercise I also don’t sleep very well either, so that’s something I’ve been working on… LOL!

  7. Great advice. I bought some lavender spray from EasyJet inflight magazine a few months back!! You’ve reminded me about it .. where the hell did I put it … haha!

  8. Thanks for visiting JanBeek and clicking the”like.” It helped me find your wonderful blog. I love your format and practical ideas. I’ll be back. And i’ll Try some of those sleep ideas. Thanks! 😴

  9. Hi Ula, I am glad to meet you and thank you for visiting my post.
    I quite agree with the calm pattern you use for bed time and use most of these.
    Didn’t know that cocoa contained magnesium. That must be why I always crave a cup of cocoa if I wake and can’t settle again.
    A mug of cocoa and a candle light always does the trick.

    miriam

  10. Great advice! I find lavender really helpful too, but I didn’t know that cocoa was a good source of magnesium which is really useful for me as I have a friend who is deficient in it. Many thanks!

  11. Get All Your Worrying Over With Before You Go To Bed – If you find you lay in bed thinking about tomorrow, consider setting aside a period of time – perhaps after dinner –to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.

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