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What to do to get better sleep?

124 Answers
Last Updated: 08/17/2020 at 9:50am
1 Tip to Feel Better
United States
Moderated by

Danielle Gonzales, PsyD

Psychologist

Hello! My name is Dani, I am a Psychologist and registered Psych Assistant. I have a passion for helping a different types of clients from all diverse backgrounds!

Top Rated Answers
effectator
August 19th, 2015 10:00am
I struggle with insomnia, and I've found the best 2 ways is to either find a very quiet song/playlist that stays about the same volume throughout (songs you like of course) and let the natural progression of your thoughts on the song drift you to sleep. The 4/7/8 breathing technique also helps. Breathing in through your nose for 4 seconds, holding it in for 7 seconds, then breathe out through your mouth for 8 seconds. And if seconds are a little long, try to time the counts to your heartbeat. Both of these ways have helped me get to sleep a little earlier.
lillitiger
November 26th, 2015 4:48pm
Turn off screens, specifically blue light emitters,two hours before bed. Sleep in a pitch black room if you can, the less light the better. Drinking something warm (not sugar or caffeine) and eating some carbs within an hour helps. If you really need it take a Melatonin.
admirableParadise40
September 4th, 2015 9:03am
Stay away from stimulants. Avoid caffeinated beverages (coffee, many teas, chocolate, and some soft drinks) after 1 or 2 p.m. — or altogether, if you’re especially caffeine-sensitive. Caffeine blocks the effects of adenosine, a brain chemical thought to promote sleep. Limit alcohol to no more than one drink a day, preferably taken at least two hours before bedtime. Alcohol interferes with deep sleep and can interfere with breathing. Stop smoking, and avoid secondhand smoke. Nicotine makes it harder to fall asleep and harder to stay asleep. Don’t nap if you can avoid it. If you can’t stay awake in the afternoon, take a 15- to 20-minute nap — that’s usually long enough to improve alertness but not so long that you feel groggy afterward. Don’t nap at all in the evening before you go to bed. (And no falling asleep in front of the television!) Exercise. Getting regular aerobic exercise such as walking, jogging, or swimming can help you fall asleep faster, get more deep sleep, and awaken less often during the night. But avoid exercise within a few hours of bedtime. Eat sensibly. Finish dinner several hours before bedtime. If you need a snack in the evening, eat a small serving of something you know won’t disturb your digestion, such as applesauce, yogurt, cereal and milk, or toast and jam. Dont watch the clock and count the hours. Establish a relaxing routine before bedtime. Consider meditation, a warm shower, listening to quiet music, or some simple stretches to loosen muscles. Avoid activities that might cause stress, such as work or emotional discussions. Limit fluids before bedtime. To minimize nighttime trips to the bathroom, don’t drink anything during the two or three hours before bedtime.
Harsvin
August 19th, 2015 9:21am
To get a better sleep, just half an hour before bedtime meditation on a soothing therapeutic music and also lighting a lavender scented candle to create a peaceful ambience for meditation. Meditation and also the calming scent of lavender did helped me to get a peaceful and better sleep because it relaxes and calms the mind. Besides that, having a cosy environment in the bedroom such as having a dim light and a comfortable bed also helps to get a better sleep. Lastly, thinking positively before bedtime is the important thing because a happy and relaxed mind helps very much to get a better sleep.
audreey
October 31st, 2015 5:18pm
You could download apps in the Apple App Store called "Sleep Hypnosis" or look up a Youtube video to fall asleep too. The voices are always positive and will help you fall asleep with nice thoughts inside your mind.
Anonymous
August 21st, 2015 8:34pm
I put on my favorite tv show, Friends, and just have it in the background till I fall asleep because it keeps my brain focused on it so I don't have any anxiety thoughts.
Sventek
November 26th, 2015 5:20am
Exercise is a good way to a good night's sleep, typically during the day. Drinking warm milk or even non-caffeinated tea would also work well. The key is to ensure that you're limiting your caffeine intake and doing activities that help you exhaust your energy so that when you go to bed you're ready to sleep through the night.
HeleneNoel
August 22nd, 2015 4:20am
Warm milk has been proven very effective for falling asleep. Other methods, like completely removing all electronic devices from you room and minimizing the usage of electronics during the day have also been proven to greatly reduce the sleeping lag by at least 30 minutes. This is mostly because of the reduction of neurological imbalancing cause by the blueish hue emitted from all electronic devices, which can be toned down by software and apps like flu.x.
WarmShadows
November 21st, 2015 3:20am
Stop eating two or more hours before bedtime. Stop or limit device usage 1 hour before bed. Get exercise during the day. Develop a relaxing ritual to follow 30-60 minutes before bedtime. Follow all other general health principles-each aspect of your health will affect every other aspect of your health.
Anonymous
July 4th, 2016 9:45am
Try googling "sleep hygiene". Sleep hygiene is all about having healthy sleeping habits, such as no screens two hours before bed, sleeping and waking up at the same times every day, turning off or covering all the lights in the room (even the tiny red switch ones) etc.
LuminousMeadow
October 22nd, 2015 3:21pm
Set a bedtime routine for yourself that you stick to each night - brushing your teeth, changing into pajamas, setting your alarm - it helps get your brain into the mindset that now is the time we rest.
Anonymous
November 22nd, 2015 11:20am
to get better sleep we should just relax and be still in that very moment. to focus on our infinite soul , on our breath, our sensations. we should feel blessed for this life with gratitude, for this blood running in our body, for these positive frequencies !
bubblingLove76
October 30th, 2015 8:05pm
Make sure your sleep solutions are optimal for rest. This includes increasing or decreasing the amount of light that is in your sleeping area and adjusting the firmness of your mattress and/or pillows among other things.
FriendlySeal
November 21st, 2015 4:19pm
Listen to calming and relaxing music or just thing of dreamy places like places you would like to go on holiday to :)
Leanyon777
November 20th, 2015 2:14pm
close your eyes , forget all he sounds around you, belive that you are in the space, without any sound traveling on the universe, i sure think that in the btw you will be already sleeping :#3
Anonymous
November 20th, 2015 4:23am
I have recently discovered that the brain rests at its maximum potential between 9:00pm and 2:00am, so i try to go to sleep somewhere in between those times, it is best if you actually are asleep by 9:00pm. I have noticed a significant difference in every single area of my life.
BlueLettuce
November 19th, 2015 5:42pm
Personally, when I can't sleep right it's because I have been so stressed during the day. What works the best for me is yoga or relaxing techniques. Youtube is a great source to find that kind of videos. Just look for "Relaxing yoga" "Before sleep yoga"...
lovelyRose70
November 18th, 2015 9:23pm
make tea, wear baggy/comfy clothes, brush your teeth and its always more fun to dance around a little bit :)
Anonymous
November 18th, 2015 11:14am
Download the Rain app from your phone. Set it for 30 mins. Place under your pillow. Close your eyes. Breathe deep and slowly and think of nothing but the rain that surrounds you.
NadineH
November 17th, 2015 10:28am
Have a quite inviroment, try not to think much before sleeping. if you have troubles try drink some herbals or tea it will help.
Kayleethereforyou
November 15th, 2015 7:13pm
In order for myself to get better sleep, I strongly feel physical activity is important. I work out 6 days a week, in the morning and by night time my body is ready to relax. I also feel it is an essential thing to turn off lights, such as cell phones and television. Doing something calming before bed may help too!
WaningMoon
November 15th, 2015 10:32am
I try to avoid using any electronics for at least an hours before bedtime. Also, I do not drink caffeine after 5pm and I stick to a consistent sleep schedule.
LouisHeart7
November 4th, 2015 1:39am
To get better sleep, I avoid looking at my cell phone or tablet (or any other electronic device) at least an hour before going to bed! Reading a good book with candlelight helps relax me.
sweetRainfall12
November 5th, 2015 8:18am
i read book and listen to music. A cup of milk with honey or chocolate is a great help to get better sleep. if you can enjoy the dreams and have vivid imagination think about your favorite things and this exercise is best for sleep
Anonymous
November 5th, 2015 2:02am
Sleep in a cooler room, stay away from electronics and food for at least an hour before bed, and make sure to have completed all that you needed to do that night so as to not have stress.
Anonymous
November 4th, 2015 7:47am
I find warm milk helpful and managing things like food and shows that are active before I sleep a great way to manage the types of dreams I have 😴 if you can not find a safe way to get a good rest it's best to talk to your doctor
slowTime
October 31st, 2015 1:13am
First understand why you you have bad sleep, then try to prevent it. Is it every night? Is the problem all night or first hours?
strangeangels
August 17th, 2020 9:50am
Set a schedule and stick to it. It sounds easy enough but with quarantine it's easy for schedules to dissolve. Create anchors for the schedule like showering, eating, or doing activities at a certain time. Try to avoid using drugs or alcohol to induce sleepiness because your body will come to expect the sleep aid and will compensate by making you more awake. Keep your bedroom cool and use a fan for white noise or wear ear plugs if needed. If you can't find relief with any advice you can do yourself then seek a professional who can help you with sleep aids.
Anonymous
November 5th, 2015 9:51pm
There are many options, such as taking melatonin supplements, establishing a relaxing bedtime routine, and decreasing stimulant use. EIther way, talking to your doctor about the many options is best.
Anonymous
November 1st, 2015 7:17pm
There are several ways you can improve your sleep. The main thing is forming new habits and sticking to them even when that is challenging or not ideal to socializing with friends. Some suggestions: 1. Go to sleep and wake up around the same time each day. This helps reset your body's sleep clock (circadian rhythm) and is a natural way to help with sleep. 2. Do not use your computer, watch TV or associate with any device that has a bright light for about half an hour to fourty-five minutes before you go to bed. The synthetic light from electronscs tricks your brain in to believing the day is still in progress when really it is not. 3. Pay attention to what you eat before sleep. Do not drink sugary or caffeinated drinks before bed. If you have a sugary or caffeinated drink, do so around mid-day so that there is time for the drink to go through your digestive tract. Do not expect these techniques to help instantaneously. Your body will take a while to get into a new routine and to form new habits. Keep up with it though and you will be sleeping better. :)