***
This afternoon we’re chatting about sleep… Something I’ve been told a time or two will start to slowly vanish from my life when we bring our newborn baby home from the hospital in the coming week or two!
What I didn’t expect to experience was a lack of sleep before our baby arrived. I read and heard all about women feeling uncomfortable during pregnancy, but for some reason I didn’t think back pain or feeling achy would really impact my sleep too much. (Ha! Ha! Ha!)
A few weeks ago, as you may remember me stating in one of my pregnancy recaps, I truly began to dread going to sleep at night because I knew I’d wake up a million times and feel incredibly uncomfortable. And then I’d start to play mind games with myself… “If I fall asleep right now and wake up at 6 a.m., I can still get seven hours of sleep…” Oh joy!
Well, after several weeks of lackluster sleep, I’ve come up with a handful of tricks that will often work for me and help me fall asleep at night or help me drift back to sleep after I’ve woken up for the 1,000th time to pee. I’m teaming up with Sleep Number to share some of them with you guys today and also offer you a pretty stellar sleep-themed giveaway at the end of this post!
Tips For Better Sleep
- Read Before Bed (Or When You Can’t Fall Back Asleep!)
Reading is a go-to for me when I am feeling restless and wide awake at bed time. There have also been a handful of times during my pregnancy when I’ve ended up falling asleep and then waking up around 2 a.m., unable to drift back to sleep. After a few nights of tossing and turning for more than an hour, I decided to try reading in the middle of the night. I turned on my light (thankfully Ryan was willing to wear an eye mask and didn’t seem to care!) and read for about 30 minutes until my eyes got heavy. I was able to fall asleep much faster than the previous nights when I just laid there thinking about all the sleep I was missing. Reading is key!
Also, Sleep Number recommends using a reading light that does NOT have a blue light, as blue light wakes you up more since it mimics daylight. Opt for a night light in more of a warm orange tone, which mimics sunset.
- Keep Phones Out of Reach from the Bedside
I used to keep my phone on my nightstand, but all too often I’d find myself checking emails or scrolling through Instagram before bed. There’s something about a phone screen that is just about the least soothing thing to look at before bed and once Ryan and I started keeping our phones out of reach from our bedside, we found ourselves reading more, talking with each other before bed and sleeping better. We started doing this years ago in Ocala and it’s a big one for us now!
According to Sleep Number, watching TV or using computers or phone before bed stimulates the brain and the blue light from screens makes it harder to get quality sleep. In a survey conducted by the company, Sleep Number found that people from California and Utah use electronics in bed the most, while those from Oregon and Iowa use electronics in bed the least!
- Get Into Bed an Hour Before You Want to Fall Asleep
(Pic from our baby’s nursery!)
I know busy schedules and to-do lists can make this one a challenge, but whenever possible, Ryan and I try to get into bed an hour before we actually hope to fall asleep. I looooove crawling into bed at the end of a long day (it’s seriously one of my favorite parts of every day) and when I know I have an hour to just hang out with Ryan, read a book or cuddle up with Sadie before I really feel like I need to fall asleep, I am much more relaxed and likely to drift off to sleep earlier than intended.
- Keep Your Room Temperature Cool
Two weeks ago, Ryan and I had our upstairs air conditioning fixed. (Hallelujah!!) Prior to that, we could not get our upstairs below 80 degrees at night and it was miserable. I could not stop sweating and eventually pointed a little space fan directly at my face and slept that way until we had our air fixed. We still don’t keep it as cool as I think we’d both like it because air conditioning is expensive, but at least a lot of the humidity is gone from our bedroom and sleeping in 70-something degrees is much nicer than 80+ degrees, that’s for sure! (Especially when you’re in your third trimester and can’t stop sweating as it is!) According to Sleep Number, the ideal sleeping temperature is 65 – 67 degrees.
- Exercise
I don’t think it was a coincidence that during the time I was experiencing intense sacroiliac pain, I slept the worst I have in years. Yes, I am sure a lot of this had to do with my inability to get comfortable in bed, but I also felt so incredibly restless and almost antsy. I feel like a lot of this had to do with the fact that I just wasn’t moving much during the day. My body wasn’t physically tired! I definitely sleep better on days when I am active and make it to the gym!
- Use Relaxation Techniques
Okay, this tip is a little strange, but I swear it works! Ryan actually taught it to me years ago when I was complaining about not feeling tired at all before bed one night. (Apparently he learned it in a yoga class years ago!) Focus on relaxing every part of your body starting from the very tips of your toes, moving all the way up to the top of your head. Concentrate on releasing tension from everywhere… Your ankles, knees, hips, every finger… By focusing all of my attention on relaxing my body, I cannot help but feel more calm (and, to be honest, a bit bored, which helps me feel more tired, too)!
- Track Your Sleep
This is a bit of a double-edged sword for me. Sometimes I can psych myself out if I feel like I’m getting too little sleep, but for the most part tracking sleep and figuring out what time I need to go to bed to get 8 hours of sleep helps me feel more motivated to get into bed at a reasonable time. There are tons of sleep trackers on the market these days that you can use and Sleep Number also created SleepIQ® technology that works with any new Sleep Number bed to track and monitor your sleep for you without requiring you to wear anything fancy. (Crazy, right?)
Giveaway
And now it’s time for a sleep-inspired giveaway! It’s a good one and I really hope it catches your eye, especially if you happen to be struggling to get a good night’s sleep!
One PBF reader will win the following sleep-themed prize pack:
- Two Sleep Number Pillows
- Comfortable Slippers
- Satin Eye Mask
- Anthropologie Personalized Mug (for evening tea)
- Lavender Candle
To enter this giveaway, please leave a comment on this post telling me about one trick you use to help yourself fall asleep at night.
I will randomly select a giveaway winner on Friday morning. Good luck!
Disclaimer: White this post is sponsored by Sleep Number, I am personally sponsoring the giveaway portion (though Sleep Number is providing the pillows). Thank you so, so much for your continued support surrounding sponsored posts. I truly appreciate it!
For more tips on how to sleep better, visit Sleep Number.
![\"Quantcast\"/](\"//pixel.quantserve.com/pixel/p-1e3-7hOJ_U8Bg.gif\")
I am in my third trimester and HAVE to use my snoogle to fall asleep. I still wake up multiple times to pee but at least it usually helps me fall back asleep somewhat quickly!
I always get into bed early and make sure there are no screens anywhere near me.
I lay in savasana on the floor for a couple of minutes, recreating the end of a yoga class – it totally works!
Cuddling with my hubs and talking about how our day went is my favorite way to wind down at night. I also like to meditate for a couple minutes. It’s a great way to relax and ensure a restful sleep!
Sleepy time tea, lavender body wash, having a mostly clean house (just me?!?) and reading
I start focusing on my breath and its movements! Thanks for the opportunity!
Nighttime yoga has really changed everything for me. I found a really great pin on pinterest!
Do you have the link for the pin you use? I’d love to try it!
I use the same relaxation technique you do! It works almost every time ?
I also read before bed to relax or use the relaxation technique that you mentioned! I start at my toes and am usually asleep by the time I reach my arms!
I’ve been a terrible sleeper since I was a kid – the mind never shuts off! I do a lot of guided imagery and mental relaxation, starting with the smallest muscles in your toes and working your way up!
I love drinking warm almond milk before bed.
I try to read and have no technology before I go to sleep!
I usually am so exhausted that sleep comes immediately! But when I have trouble falling asleep, I typically start reading something related to work and that usually does the trick 🙂
I like writing at least one good thing that happened during the day and why it made me happy. It keeps me focused on positive thoughts so I don’t go to bed worrying or stressing about something.
ReaDing a book, drinking caffeine free tea help me wind down at night. But if I wake up in the middle of the night and can’t go back to sleep, sometimes I go sleep in a different bed in our house or on the couch. The change in scenery and getting into cool new sheets helps!
I used to read to help slow my mind down and get tired. Now I have a baby that doesn’t yet sleep through the night. So, I find that as soon as my head hits the pillow I easily fall asleep.
I read to help put myself to sleep and I also tense up my legs and arms and hold it for a few seconds and then totally relax myself…sounds weird but it feels so good and helps to relax.
100% Reading!! Sometimes I even play a little bit of soothing music really low as I read to increase relaxation 🙂
I usually can’t fall asleep because I can’t turn my brain off- so when that happens I count backwards from 100. Haha sometimes it works, sometimes it doesn’t (e.g. I’ll start to wonder how a person created the names for numbers)
I have to have my body pillow and be fully covered to snuggle down and fall asleep.
I normally have no trouble falling asleep. I have a baby and as soon as I put her down I go to bed. My hubby lights a candle every night and reads and I snuggle my 2 body pillows from when I was pregnant!
I have a bit of TV narcolepsy- if I can’t sleep, I’ll put an old TV show or something I’ve seen and just try to tune out…
I heat up a lavender scented neck pillow
Definitely keeping the room cool! I struggle with headaches/migraines and often wake up with them, so I really have to make sure I am cool at night. Most nights, I actually go to bed with a cold washcloth on my forehead because it brings my body temperature down. I might look crazy to my husband but it’s worth it!
Sorry to hear you have migraines. I have them too, and a couple of things have helped me: falling asleep with a corn pad (on Amazon) heated up and placed on my neck, making the room very dark, and buying a memory foam mattress (Tuft & Needle, Casper, etc.). Since you like to be cold, you can also freeze the corn pad — it’s something you can make hot or cold.
If I wake up with a migraine, sometimes odd things can downgrade it to a normal headache like Ginger People candies, salty foods, popsciles/really cold sweet drinks. Hope yours get better!
I use the muscle relaxation technique. I actually found it staying at a fancy hotel when I was younger. They had a CD that guided me through it for a half an hour and it actually worked. Still a keeper.
I just turned 38 weeks and have had so much fun reading and following along with your pregnancy posts! Congratulations on sweet baby Chase! I’ve been falling asleep really well, but sometimes can’t get back to sleep after getting up to go to the bathroom. Instead of checking my phone, I’ve tried relaxation techniques and meditation to calm my mind and help me get back to sleep. I definitely agree that the light from the phone screen really does keep you awake longer, good tip!
For me I have to cut caffeine off by 1 PM. Also, reading in bed helps.
I use the 4-7-8 breathing technique: breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. It forces me to focus only on counting and my breath, and it’s also a great trick for helping to slow your heart rate when it’s racing!!
I’ve been trying out propping my legs up on the wall while I lay in bed at a 45-90 degree angle while I read. It’s supposed to relax your joints and stimulate the lymph. I swear I fall asleep more readily when I do this for about 20 minutes.
I too use use the 4-7-8 breathing technique! It calms me down and is relaxing, but it often still takes me a bit more time to fall asleep, so I’m still on the lookout for additional techniques.
I like to shower at night to give myself a little extra time in the morning, and I use a lavender body wash. I also am a planner and like to write my to-do list out for the next day if I’m feeling like there is a lot to get done! Once things are written down, I’m much more likely to quiet my mind and sleep 🙂
I as well like reading to try and tire my eyes out!
I sAy the alphabet backwards. I don’t know why but it always puts me to sleep.
I always try to read before bed. It usually helps to relax me.
I’m definitely guilty of breaking a few of these rules, but keeping the room cool is an absolute must for me!
I wish reading worked for me! It usually keeps me up longer! I will actually put an old movie or tv show that I like but won’t keep my interest on my laptop but turn the brightness all the way off and just listen to it and fall asleep
When I cannot seem to relax at the end of the day I brew a cup of tea or hot chocolate and wrap up in a soft fluffy blanket with a movie. That will usually help melt some tension from my body and allow me to relax enough to get to sleep.
Exercising during the day always helps me sleep better! And night time tea!!
I definitely like to read before bed but I find that getting in bed earlier and just laying still talking to my husband helps me unwind and get ready to fall asleep.
I stop with the caffeine after dinner and reading a book helps if I have trouble falling asleep
Reading always helps me fall asleep, along with a very cool room.
Hi! I like to listen to relaxing music..it usually helps!
I use essential oils! Puts me and my kids to sleep like a charm!
I don’t usually have hard time falling asleep, but when I do, I do the yoga relaxation technique or (and this is both silly and random) I sing the ABC song in my head, alternating English, French and Spanish.
Cool room for sure.
I rub my eyelids- it helps make my eyes feel tired as it helps me fall asleep faster!
I have learned not to work out late at night if I want to go to bed at my normal time. I can’t work out within 3 hours of my bedtime, so now I just work out earlier in the day!
I will take a bath/soak with scented bath salts or listen to ambient sounds while sipping decaf tea. I’ve found that warming my body and then cooling off quickly helps ease me into sleep.
I make sure to stop all screen use at least an hour before I go to bed. Its nice to detach from all of it and i find i fall asleep much faster!
I go back at least 30 minutes before I want to sleep and either read/journal or do a short 10 minute yoga stretch.