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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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I listen to a CD of Ocean Sounds. It helps me fall asleep, and if I wake up during the night it helps me go back to sleep.
I light a lavender candle, take a bath, then get into bed with a book and a cup of chamomile tea.
Reading and bedtime yoga helps me calm down before bed…and the inevitable 4:30 wake up call from my 9month old
A nice cup of tea is always relaxing. Especially when it’s sleepytime tea!
Focusing on my breaths and taking deep ones in and out usually helps me. I’ll also try to do relaxing / calming things right before bed like reading in low light, putting on soothing lotion, and sitting outside (on the porch) in the dark for a bit.
I put lavender essential oil on my pillow which always helps me. And a warm cup of sleepy time tea:)
Reading always helps me! And getting in bed about 30 minutes before I want to fall asleep.
I love writing in my journal and then dozing off to the sound of my fan!
Just first want to shout out to Oregon for not using electronics in bed!!!
However, I am not one of them. I actually use my kindle to read in bed, but that always helps me to fall asleep. I dim the screen as much as I can, and change the contrast so that the words are white and the background is black. It really helps.
I have trouble sleeping too,, and am trying to read before bed! I usually have a fan or ac on for white noise (I live on a busy corner), put in earplugs, and lay on my back till I’m relaxed and flip to my stomach to sleep! Hopefully I’ll learn to be a back sleeper someday, but at this point I have to what I can to get asleep!
I use oils that calm me down and help me sleep!!
Tina from Carrotts n’ Cake actually taught me this sleeping technique: the third eye. When you’re having difficulty falling asleep, simply close your eyes and imagine a ‘third eye’ right above your nose (in the center of your eyes) — and while your eyes are shut, focus on looking at that imaginary eye in the center. I have no idea how or why it works, but it does!!
I have a tiny snack so I’m not starving 😉
I love listening to music. It is a great way to shut off all the internal dialogue going on in my head!
Everyone in my family uses a fan in their bedroom to help sleep. My friend who is a therapist also recommended to me once to get out of bed and read if you are awake, staring at the clock for longer than 15 minutes. This helps your brain associate your bed with sleeping. Easier said than done on a cold Minnesota night though!
Is melatonin a trick?! 🙂 I also have a fan to block out any noise, no TV and an eyemask. I also fall right to sleep when I workout that day.
I fall asleep fast with the floor fan running.
I like to play relaxation music from my iPhone. I fall asleep in minutes.
I’ve been really bad at this lately, but I try to stay artificial light-free 30minutes to 1hour before bed; I definitely notice improved sleep on the nights where I do this!
Love this giveaway! I read a trick awhile back where you take a deep breath and focus on letting it go as slowly as possible. A few rounds of that really helps me relax!
Reading ALWAYS helps me get sleepy!! Unless I’m too into the book, then it’s so hard to stop lol!
I do this thing where I pull my hair through my fingers and count each time I pull. Yes, it’s a little OCD but it really relaxes me and I have done it since I was a teenager!
I unfortunately look at my phone until I fall asleep but I’m definitely going to give your tip to keep the phone out of reach a try! I think it would encourage my husband and I to communicate more and allow me to read more than a chapter a week of my book!
I try to focus on my faith. A lot of times I think of all the things I’m thankful for for that day, and then think of things I can work on for the next day…usually the thoughtfulness clears my mind and I end up drifting off.
I try to get in bed at least 30 minutes before I want to fall asleep. I also stop using my computer about an hour before bed.
I try to clean up a little especially in the bedroom. If there’s too much clutter I go to sleep thinking of my to do list.
Counting backwards from 100!
I was a night shift nurse for 5 years, and my sleep totally relied on taking Melatonin! Melatonin helps trick your circadian rhythm into sleeping when it’s daylight and being awake at nighttime. It was truly a lifesaver!
Reading usally helps me unwind if not then there’s always benadryl!
I am all about reading and putting electronics away!
Such an awesome giveaway! I’m 31 weeks pregnant and can totally relate! I try taking a bath or shower with the lights really dim and/or stretching for awhile before I cozy up with my pile of pillows and hope to get a few hours of sleep before I have to get up and go to the bathroom 🙂
I always get in bed at least 30 minutes ahead of sleep time to read and chat with the hubby. After baby this went be the wayside for six weeks but it is back and I live it. I also find that if I try to keep myself on a regular schedule, my body knows it is time to sleep and I fall asleep quickly.
My biggest tip for falling asleep quickly is to have five kiddos between the ages of five and twelve. At the end of the day you will barely be able to keep your eyes open and can just fall into bed ?
I try to do a little reading before I go to bed. Working out also helps me sleep better at night.
Making two lists: one for things I’m grateful fir and another for the next day’s to-do items.
I let someone read to me! Really. I use the sleep timer on my spoken books app, and I usually set it for 15 minutes, which is all it takes. Very soothing, even weirdly when it’s a scary detective story!
setting a bedtime routine is so important. Brushing teeth, washing your face, etc helps me wind down and fall asleep than if I just jump into bed!
I make some sleep time tea and read a less-than-thrilling book!
Getting to bed early, reading or chatting with my husband for a while before the lights go out.
I read! And slowly turn off lights. Sounds silly but the big over head light is on for a bit then turn it off then turn off a lamp! It works for us! I love the idea of putting my phone further away!
I like to read light hearted books before bed instead of any of Liane Moriarty’s page turners!
I work overnight and sleep during the day, so ear plugs are key for me!
Sleepytime tea and reading my kindle on a low light setting always helps make tired!
If I’m feeling restless before bed, I like to take a few minutes to plan my next day by creating a simple checklist of things I hope to accomplish. Once whatever I am stressing about is out of my head and on paper, it’s easier for me to leave it on the paper, relax, and go to sleep.
Reading definitely makes me sleepy! That or rocking my newborn in the glider 🙂
On really bad patches I use melatonin. But usually I try to stop the “how much can I sleep if I fall asleep now” trap by recounting all of my blessings from the day starting from morning to night.
I like to either have sleepy time tea or I use lavender oil.
I use a sleep mask and ear plugs!
We are on our second sleep number and it is the best “investment” we have made. White noise is the key for me to fall asleep.
I say a little prayer & it sends me off to la la land quite nicely!