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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.
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It’s plain and simple, but deep breathing and counting exhales helps me relax and fall asleep!
I read the Bible at before bed and my cat usually ends up cuddling up on my bed and his purring puts me to sleep 🙂
i have a yoga routine I go through in bed every night which helps me fall asleep and I can tell which nights I fall asleep more easily because I don’t always make it all the way through it! Thanks for hosting the giveaway!!
I try not to eat close to bedtime. I can’t fall asleep with a full belly.
Reading always helps me relax and sleep faster!
Using a sleep machine with the sound of ocean waves crashing is the best. Even if I don’t fall asleep immediately, I am able to relax.
Get into bed and wiggle your toes! It sounds silly but it forces your mind to focus on the task and pretty soon your sleeping! ♥
Reading! And hot tea!
When I’m having a really hard time sleeping, I try and focus on my breathing! Its weirdly calming, and it keeps my mind from wandering off. 🙂
I usually count backwards from 100 or focus on my breathing, usually in for 5 and out for 5.
I start with my toes and tell my self over and over that I need to relax. I slowly move all the way up to my neck/head.
I use a white noise app on my phone. I have the hardest time falling asleep if it’s completely silent. I’m going to try the tip on going to bed an hour early so I can squeeze in some reading time!
I go through the states in alphabetical order. Then I go through their capitals if I’m still awake.
I like to put some lavendar oil in a hot bath! =)
I count sheep. I know it sounds cliche but it really helps. Sometimes I start at 100 and count backwards, other times I begin at 1.
I turn on my fan and minimize all light.
I think exercising during the day is key to sleeping well at night…just like kids, got to tire yourself out a little bit!
Reading and sleepy time tea helps me fall asleep at night.
I sleep with a box fan running – it drowns out any outside noise and the constant humming of the fan puts me to sleep.
A ceiling fan is crucial for me!
I think having a hot bath right before bed really helps!
I count sheep and sometimes pugs ( i have a pug and picture her lol). I start at 100, counting backwards, and only focus on that!
I get bad anxiety at night so I take a sleep supplement that helps with anxiety (I don’t take actual prescribed medication for it) and helps me relax and fall asleep because it has a lot more in it than melatonin and valarian root. I also set my AC to be much colder at night than during the day and I use a heavy blanket on top of my comforter because the weight helps me sleep better too.
I love reading before bed! Such an relaxing way to end the day. Unfortunately, I have to re read that part the next day because I always forget it 🙂
I got some thick blackout drapes, like the kind in hotels. I LOVE them! They make my bedroom really dark and quieter too, which helps me sleep much better.
Exercise during the day and a good book before bed!
I like to drink a glass of water and read to help myself go to sleep.
Lavender oil does the trick for me!
I use a fan and turn to my back when nights get restless!
SLEEPYTIME tea!! And I always need to give myself at least 45 min before I want to go to sleep to start getting ready to wind down!
I use a sound machine to help me sleep at night. I can’t sleep without it! I’d love to win the prize pack as I’m 30 weeks pregnant right now and am having such a tough time sleeping!
I cuddle up w my husband
Golden Girls. Puts me to sleep every time, to laughter. It’s nice.
I love these suggestions! One of my high school English teachers introduced me to the same relaxation technique and I love it! When I was living in the North East I loved getting into bed early and turning on a heating blanket (with a timer of course) it made me nice and cozy and was so easy to fall asleep! I also love love love a cup of tea before bed 🙂
Ever since I was a little girl I have listened to talking books in bed. Thank goodness for Audible and sleep-timers! I set my timer for 15 minutes and I’m always asleep by the time it goes off! They’re great for when you’re mind won’t switch off at the end of the day.
I try and picture the color white. Not white versions of anything, but just a blank screen of white. If my brain starts to wander to anything else, I try and get back to my blank white “screen”.
I stick to a routine so that I go to bed right around the same time each night, especially during the work week. I try not stray too far from it on the weekend 🙂
Daily exercise!
I definitely try and go to bed at the same time each night. We have a sleep number bed and absolutely love it… being able to adjust our individual sides of the bed is a huge help!
I inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. I repeat this until I feel like I’m about to fall asleep. I have major sleeping problems and this is one thing that can often work for me.
I also have to turn the AC way down, wear a sleep mask, have fans on, and turn on my sleep sounds app.
I listen to soothing music
I need all of the sleep tips I can get. I’m not a good sleeper anyway and being pregnant makes it nearly possible! Focusing on my breath helps me sometimes, but not always.
We invested in a good mattress topper and it has been a game changer!
I also unwind by reading in bed…gets me to fall asleep every time!
I listen to meditations before bed! It clears my mind a helps me to zone out and fall asleep. Side note: I have the worst pillows ever but haven’t bought new ones yet (college student budget)-needless to say, I would be psyched to win!!
I need a good nights sleep! Great tips!
I have to sleep with a box fan. I love the noise! I also like to take a hot shower or bath with Johnson and Johnson’s Sleepytime Time bath wash.
I always keep a fan running in my room at night. The white noise is soothing and helps keep me asleep by blocking out disruptive sounds!
minimize light for a sound sleep all night. luckily I fall asleep fast when I first get into bed!
I go to bed at the same time almost every night…..and a ceiling fan 🙂