9 Tips for Sleeping Like a Champion at Night

Alix Greer June 29, 2015 3
9 Tips for Sleeping Like a Champion at Night

Sleep, as we know, is so important for our health and wellbeing. If we don’t get enough, we feel tired throughout the day, which can lead to stress. This leads to us not doing what we want to do during the daytime.

What happens if we struggle to get to sleep? Well, there may be some beneficial things you are not doing that would help you to relax into your sleep. These nine ways will give you some ideas for relaxing into that natural sleep you need at night…

1) Don’t eat two hours before you go to bed 

Food gives you energy and if you eat before you sleep, then it fuels you for activity. Especially if you have something sweet, it will give you that rush of energy which you don’t want at that time of night.

Also, having food late at night and then lying down could cause indigestion and a restless night. If you are someone who needs to have something before you go to bed, then have something very small two hours before.

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2) Eliminate caffeine

If you drink lots of drinks with caffeine at night, then it’s probably difficult for you to sleep. A cup of coffee can remain in your body for six hours, so if you have a drink before bed or hours before, don’t be surprised when you can’t sleep.

If you are a coffee lover, have decaffeinated or try a nice herbal tea (such as chamomile) for your hot drink fix.

3) De-clutter your bedroom

However much we try to cover our eyes of the clutter that maybe piled up in the corner of the room, our items that have not been tidied away can lead to stress, especially in the bedroom which is a place of rest.

If the bedroom is cluttered, then how is it allowing our minds to de-clutter? The time you spend tidying will give you extra time to sleep, rather than staying awake in bed.

4) Listen to music

Listening to a relaxing song can help relax and unwind. A calm, relaxing song could be played gently in the background when you switch the light off to unwind from the day. Concentrate on the sound of the song and let your thoughts drift away.

5) Breathing in and out

Breathing can be done while listening to music or when you are ready to go to sleep. Take a deep breath in, hold it, and then breathe out.

If there is something bothering you from your day, then think of the issue…and then breathe it out. That way, whatever is bothering you is going out of your body on the out-breath, allowing joy and love to come in on the in-breath.

6) Lavender

Placing dry lavender on your pillow before you go to sleep or putting a few drops of lavender oil directly onto your pillow, or a cloth to place by your pillow, can instantly allow you to unwind from your mind. It has relaxing properties and can allow a lovely sleep.

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7) Switch off all electrical devices

Having your phone, computer, or television on just before you go to bed can stimulate the mind and won’t let it settle before you go to sleep. If you have jobs to do on the computer, give yourself at least two hours before bed to stop what you are doing. Same with phones, television etc.

Keep it to a minimum in the evenings, a maximum of two hours. Instead of watching television up to the time you go to bed, go run yourself a bath and unwind with some essential oils such as lavender, to let your day wash away from you.

If you like to read, read a book before you go to bed. Spend a good half hour in your bedroom before you go to sleep, so you give your mind the time to realize it’s time for bed and time to relax.

8) Write it down

If things are coming to you about what you need to do the next day or you are concerned about something, then write it down in the 30 minutes before you go to sleep. By writing it down, it’s a reminder for the next day, and also writing out your feelings gets it all out.

After writing your concerns, take a few deep breaths to fully get your emotions out. Then settle for a peaceful sleep.

9) Get into a routine

Go to bed at a regular time so you allow your body to unwind. Your body will get used to this and will be ready to go to sleep when you feel tired. You will need to do this a few times so that your body gets used to the pattern.

Try out all these tips and see what works for you best. It will benefit you to do more than one of these if you struggle a lot. Once you have made it a routine, you will naturally go to sleep as you associate these actions with going to bed.

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Photo Cred: LiveScience.com

3 Comments »

  1. avatar
    john smithman June 29, 2015 at 3:14 pm - Reply

    A very practical list! I learned about point #5 from my dad eho said “Take 3 deep breathes slowly and You won’t rember taking the third one, cause uou be asleep!”

  2. avatar
    kassie June 30, 2015 at 2:47 am - Reply

    I do agree about the lavender- it does seem to really help relax me, but I use body cream and also they have lavender spray for bedding that I use at night also.

  3. avatar
    Richard Wilson July 2, 2015 at 9:22 am - Reply

    Great article on Sleeping! Going to use tonight! Your writing is brilliant! This is a great blog!
    Congratulations!!!

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