Can you sleep your way to better health?
I’d like to challenge you to get good sleep. I have written extensively about the importance of getting a good night’s sleep. This challenge will be extremely enjoyable for you because getting into a deep sleep feels amazing! You can work with your doctor to learn better sleep hygiene or find a solution for chronic sleep deprivation. Sleeping pills are a last resort to insomnia, so unless you have tried everything else, it’s preferable to postpone the use of medication when possible.
Get personal encouragement for healthy sleep habits. Also, lucky ducky, you can now enjoy 20% off at The Bed Boss with coupon code TOM20 so make sure to save this post or hop over to start browsing mattresses now. Here’s how you can successfully shop for a mattress online, yes, without going into a mattress store. I am a brand ambassador for The Bed Boss, simply because I’ve been using their mattresses for my entire family since long before I began blogging.
Sleep is a healthy habit
Sleep is a life requirement. The longest known record for staying awake was clocked in around 264 hours (about 11 days) by a teenager in California back in 1965! While no known human death is recorded due to lack of sleep, according to Wikipedia,
Sleep deprivation can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.
Most of us will sacrifice this precious commodity for many varied reasons over the span of our lives. It’s important, however, not to make it a (bad) habit! Consistently getting a good night’s sleep can make a huge difference in your health!
In fact, researchers have found that people with sleep disorders can contribute to a decline in mental health. Sleep problems plague many people with depression and anxiety.
A healthy sleep cycle lasts about 90 minutes and consists of five stages. REM (rapid eye movement) sleep only occurs in the fifth stage and accounts for about 20-25% of a sleep cycle. During the other four stages we encounter NREM (non-rapid eye movement) sleep. It is during the 5th stage, REM sleep, that dreaming and restoration occur.
Do you want to know why “I slept like a baby” is used when people describe a good night’s sleep? It’s because babies can fall asleep directly into REM sleep and have shorter more efficient sleep cycles. Newborn babies spend about half their total sleep time in beneficial REM sleep. Now you know why “I slept like a baby” is meant to be a good thing.
Effects of Poor Quality Sleep and Sleep Deprivation
Getting poor quality or not enough sleep can be detrimental to your health. Here are a few health problems that often occur when we come up lacking:
- Weakened immune system which can open the door to illness
- Weight gain because your body is producing less leptin and more ghrelin.
- Depression, anxiety, panic attacks, and other mood-related disorders can be a symptom of sleep deprivation and often correct with the return a regular bedtime and wake schedule.
- Increased risk of Type 2 Diabetes because sleep deprivation can prevent your body from regulating blood sugar levels properly.
- High Blood pressure is more likely to occur in people who get less than five hours per night.
- Can make us more accident prone to things such as car accidents or injuries at the workplace.
- Dementia and even Alzheimer’s Disease
Sleep deprivation can also negatively affect lifestyle in the following ways:
- Reduces the attention span
- Reduces reaction time
- Impairs judgment
- Puffy or sunken eyes
- Dark circles under eyes
- More prominent wrinkles
- Lower libido
- Fatigue and malaise
- Forgetfulness
Your surroundings, including your mattress and bedding, have a major impact on the quality and quantity of your sleep which determines how you will function and feel every day. I’m sure that it’s not necessary to convince you how bad missing out on slumber is for your health.
A bedroom oasis will improve your ability to fall asleep and stay asleep, night after night! Hopefully, you spend at least a third of your day in your bedroom. If not, you should be! Having a peaceful oasis to go to when your workday ends and a calm spot to wake up in is one of the best gifts you can give yourself.
Most people do not make a conscious choice to miss out on sleep. There are many life events that creep in on our sleep schedule. Occasionally, something will come up that will warrant missing a few hours of time in bed, however, this should never become the norm. So, guard the hours you schedule for sleeping!
Tips that can help you get Good Sleep
- Keep the temperature below 70 degrees; most experts say 65 degrees is the perfect temperature.
- Declutter your bedroom. Busy rooms will create an active mind and thinking keeps you awake!
- Use blackout curtains to darken your room to block as much light as possible; nighttime exposure to bright light has a negative effect on these patterns.
- On the other hand, early exposure to natural light helps promote healthy sleep patterns which may improve the circadian rhythm and help achieve better rest.
Keep electronics out of the bedroom as the light emitted from electronics can suppress your body’s melatonin production. - Use white noise to help you fall asleep. At least 75% of people say that noises in the environment kept them from sleeping soundly.
- A mattress and pillow that are comfortable for you. If you suffer from aches and pains, it may be time to update your mattress. Over 90% of people polled cited a comfortable mattress as one of the top priorities for a good night’s rest which should be one of the first steps to take if one is experiencing insomnia.
- Fresh sheets will help you look forward to bedtime as if you don’t already! Adding lavender essential oil to your dryer can help you to fall asleep faster.
- Skip caffeine after noon and also avoid other stimulants (such as energy drinks, chocolate) before bedtime. Using caffeine late in the day can prevent REM sleep.
- Drinking chamomile tea or Sleepytime tea an hour or so before bedtime can help you relax.
- Alcohol does not help you get better sleep, having several drinks might make you lethargic and allow a light sleep, but it offers a very low-quality rest that does not leave you feeling refreshed. Instead of rebuilding your body while you sleep, your body will be making up for the anti-diuretic hormones lost and repairing the metabolic cascade.(1)
- If your partner snores or keeps you awake at night consider separate beds. On average, couples who share a bed experience 50% more disturbances. (2) If you can’t stand to be apart, try using white noise to cover snoring!
- A lukewarm bath can relax your muscles, but a hot bath will increase your body temperature and as a result, make it harder to fall get those z’s!
- Deep breathing or the 5-5-5 breathing method can help. Take a breath for a count of five, hold for a count of five, then release for a count of five. (Can help with anxiety as well)
- Prayer can be beneficial for calming the mind, therefore helping you relax and drift off.
- Get rid of your alarm clock or at least consider moving it out of your bedroom.
- If you smoke, consider giving up the habit. Researchers have found that nicotine can cause insomnia. Smoking can prevent healthy sleep as it is a stimulant.
Children need bedtime routines and books are a crucial component!
For some parents, the problem is getting the children in bed and asleep so they too can get some high-quality, restorative sleep. Getting your children to fall asleep so you can get your own shut-eye doesn’t have to be a challenge every night. Children thrive on routines. If you haven’t already, start a bedtime routine now! The key is consistency.
Bedtime stories are essential for the development of children and can help them get a good night’s sleep. When you read bedtime stories, you are giving your child something to dream about while also inviting them to expand the horizons of their imaginations.
Storytelling has been around as long as humans. Sitting down with your child to read a story or tell them a story of your own will develop their emotional understanding. Reading bedtime stories is just one element of a good bedtime routine.
Instilling the love of stories in your child will broaden their reading selections later in life, and thus their knowledge will grow. However, education is not the only benefit. Bonding happens while reading a good bedtime story. Reading to your child each night gives you quality downtime together.
Teenagers physically require more sleep
Sleep hygiene may be the last thing on a teenager’s mind, however, sleep is critical for many processes of life. Teenagers cannot skimp on sleep with no ill-effect because they need good quality sleep more than ever for the following reasons:
- Getting the right amount of sleep will make it easier to sustain a healthy weight.
- Growth hormones are released when you are asleep; these are necessary for growth and proper metabolism.
- Going without sleep can make it difficult to focus and remember things – not good for your grades!
- Concerning grades, missing sleep will make it harder to cope with stress which can come from school, parents, and peers.
- You are more likely to get the blues when you are sleep deprived.
- Sleep deprivation can lead to skin breakouts.
- When you are sleep deprived it is dangerous to drive.
Sleep Disorders
Those who miss out on sleep due to apnea are often unable to establish a consistent healthy sleep cycle. It is important to seek professional help for ways to successfully treat sleep apnea to experience the healing benefits of healthy sleep. PAP therapy, oral appliances, and surgery are a few of the treatments for sleep apnea doctors can use to help patients treat this sleep disorder.
On the TOM site, you’ll find lots of help with creating good sleep hygiene habits including ebooks, videos, and more! Don’t forget to join the TOM Tribe to stay in the loop by visiting my Home Page. For a limited time, you can also get a discount on a quality mattress, see the coupon at the bottom of this post!
Enjoy 20% off at The Bed Boss with coupon code TOM20 so you can start enjoying good sleep every night.
Share this post with your friends! Let them know about the challenge to get good sleep night after night.
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Making your kitchen work for you – Episode 4 – A Healthy Bite
This is a really awesome opportunity, R! Thanks for making it possible for someone!
Thanks Ceri! Good luck!!
I will Use white noise to help you fall asleep and drink tea!
Excellent!!
AVOID DRINKING CAFFEINE BEFORE BED SO YOU DONT STAY UP LONGER
Yes, for sure!!
Drinking 2 glasses of water before and hoping for a great nights sleep
Hoping you sleep well!
I’ve had trouble sleeping since I was a teenager, its hard to fall asleep but when I’m asleep I dont want to wake up. I’ve resorted to sleep aids over the years ( I used zzzquil now because its non habit forming) and I go to bed at the same time every night and wake up the same time every morning. My husband introduced me to a fan, thats the only way he can sleep, so that definitely helps!
I use a fan every night! Even when traveling!!
By cutting out any caffeine 2 hours before bed is my go to trick.
Great plan!
Setting my alarm to the same time to wake up each day!
Awesome! Good luck!
Power down an hour before bed!!
This is the best thing you can do for sleep!
I usually get about 6-7 hours of sleep per night. I will try the tip to add lavender essential oils to the dryer
awesome! Hope you like it!
I try to get 8 hours every night
perfect!!
I love the idea for monitoring my sleep patterns. I don’t think I have a perfect bedtime, but would be interesting to see how this goes. 🙂
I thought I slept more than I did until I started monitoring it! Now I try to get just a little bit extra! Good luck! I’d love to hear if you make any positive changes!!
Cutting back on my caffeine
thank you so much, love the article. would love to be able to sleep better!
Very welcome! I hope you WILL be able to sleep better!!
I’m going to try drinking drinking chamomile tea or sleepytime tea to see if it helps.I usually fall asleep easy but wake up numerous times during the night.
This was my problem too. So sleepy at 9 pm but wide awake at 3 a.m. the melatonin and L-theanine did the trick for me! After I broke the cycle I don’t have to take it anymore.
This would be so amazing to win!! Thank you for all the wonderful tips!
Best wishes!! You are welcome!
Keeping the room cool is a good tip for me. I wake up hot and can’t go back to sleep a lot.
I try to cut back on my caffeine intake a night before bed.
This is such helpful tips ! I need good rest at night . never seems to happen !
YES! I try to get 7 hours and sometimes get 8 but I have to use a fan for the noise so this would be amazing! Thanks for the chance to win!
I’ve printed my log and I’m ready to get better sleep! ???????
awesome!!
So the beds that you mention – Heavenly Hybrid – do they have a box spring? If not, are the lower to the ground then? I couldn’t tell from the photo on their website.
I use mine without a box spring, but
From the FAQs at The Bed Boss
Foundation and Support
What kind of support does my mattress need?
Support your new bed with a firm flat foundation, such as a foundation box, platform bed, or the floor.
What kind of box is best?
The flatter and firmer the better. Box springs are flexible, and this is perfect for an inner spring mattress. But memory foam beds fair better on the flattest and most stable surfaces.
Sleep is a wonderful thing when I get it
Agreed.
I usually get only 5-6 hours of sleep I will use white noise machine to get more quality sleep.
I hope you are able to add a couple more hours to your sleep total!
Really enjoyed this article….very informative. Thank you!
Thank you! Glad you enjoyed it!
I have been told people my age don’t sleep , which may be but I have several medical reasons, Also I am in need of a new or used mattress .Thanks for the chance.
People should be able to sleep at all ages, and I hope that your medical conditions can be corrected so that you can sleep!
Best wishes and good luck!
Ive shared my mattress with 4 kiddos. One was diagnosed type 1 diabetic at 3 so no sleep there. We now have a 6 month old. Just about time for a new one.
We are cosleepers too! One day we’ll get out beds back! Good luck!
Also, sorry to hear about your little one being diagnosed with Diabetes! That’s rough, is it the insulin monitor that keeps you awake?
Thanks for all the tips. I’m going to declutter my bedroom.
You might want to check out my post about creating a sleep oasis https://www.thatorganicmom.com/create-bedroom-oasis-better-sleep/
Let me know how it goes!!
Avoiding playing on electronics before bed.
Great plan!
I’m definitely going to join the challenge. Our mattress is very firm, so we’re considering buying a topper – we both have the same joint condition, so it’s important that we have support but not too much resistance either. I’m also going to buy a white noise machine because the street we live on is high-traffic. I think that might help drown out some of the noise!
The Bed Boss has a good topper that you might look at. I use fans to keep it cool and for the white noise. You’ll sleep better with the white noise! Good luck
This is a great campaign, because these says we have to fight for our sleep! (Especially me, a mommy). My 3 big ones I need to do for better sleep is 1. Decluttering
2. White Noise
3. Prayer
Thanks, That Organic Mom!
Yes! We definitely have to make it a priority! If I don’t fight for it I may not get enough for sure! We have a group to encourage women too. It’s Hopelively. https://www.thatorganicmom.com/hopelively/
Hope to see you there!
Thanks That Organic mom!! A quality pillow helps me!
Ooooooh! I want to win this!!!!!! I LOOOOVE sleep!!
Ditto girl! Me+sleep=<3
I do accept the sleep challenge! I already like to keep the temperature down and snuggle up at night. I also have a fan going for white noise. The next step for me is to block the neighbor’s porch light. It comes through the blinds at the worst angle. I guess I could stick a towel in there for now.
Great! I’m glad you accept!! Yes do anything you can do to make it dark as possible while you’re sleeping! Let me know how it goes!
I will accept the sleep challenge! I’m going to try the blackout curtains and white noise. On average I sleep five to eight hours. It varies each night.
Thank you so much for such a wonderful opportunity and all the information you have provided!
You, have made excellent points I this! Some I’ve never condered,before! Thanks for the chance to win♡♡♡
You’re welcome! Good luck!!
i know i am not getting enough sleep i need to leave the electronics behind and not bring to bed
Varies last night 6! Declutter your bedroom. Busy rooms will create an active mind and thinking keeps you awake!
Let me know how it goes! I often have to take a look at my room and clear out things, it seems like stuff just tends to accumulate there. Good luck!!
i can’t sleep for more than a few hours at a time.
That’s awful Melanie! Do you have any idea why? How long has this been going on?
I use a fan every night. It is great to keep me cool and noise.
Ditto for me Linda!!
hope to have more quality sleep after following all your sleep tips.
Best of luck to you!
I only drink caffeine in the morning, mostly out of habit and taste of delicious coffee. I get a healthy amount of sleep considering I have a nursing baby that still keeps me up at times during the night. Fan always on.
I have adapted myself to only drink coffee in the morning as well, Ceri! It was hard at first, but now I just drink caffeine free herbal tea in the afternoons. I’m 7 years past nursing baby at night but I still cherish the memory… 🙂 He’ll let you sleep again soon! haha
xoxo
Rebecca
I am trying to get the electronics out of the room. Reading is much easier to fall asleep.
I know, sadly, if I start reading I may make it through 2 pages before I get sleepy! Sleep is the goal, of course, but it would be nice to finish a chapter! lol
good luck with the electronics, you can do it!!
Rebecca
that’s funny, but true!
Maybe not staying up with my phone on next to me… that might help 😉
It’s a hard habit to break, I admit. Once you get used to it though, you’ll be glad!
I find that magnesium oil helps me sleep well!
Yes, me too! I made my family Magnesium Body Butter for Christmas!! Here’s the link: https://youtu.be/rGHEaMDdPEg
I will try the tea!
Let me know what you think!
Do I need to keep a journal for the purposes of this giveaway?
The journal is provided for your personal use only, Ceri, no need to use it for the giveaway!
Thanks for asking!!
I function best with 8 hours of sleep
Ditto!!
I get pretty good sleep. My best tip is no coffee after 3 PM That seems to be my magic hour. Any later and I am looking for trouble.
Ah, lucky! I can’t drink coffee past noon… I’d love to have afternoon coffee but I love sleep even more! 😀
Thanks for stopping by!
i never get enough sleep it seems like there is never enough hours in the day for a full night sleep i always stay up late and toss and turn cause i cant get comfy
Right now I’m getting about 6-7 hours of broken sleep. A good tip would be to avoid all electronics at least an hour before bedtime to give your brain time to calm and prepare for bed.
I started using white noise machine. let’s see how it helps.
I sleep with a fan every night to drawn out sounds.
Love to sleep ^^
avoiding Caffeine
i sleep 6hrs my tip is go to bed when tired this way you can fall asleep more easily
this is so true, if I force myself to stay up past my “sleepy window” I will get a second wind that lasts all night!
I will take a lukewarm bath.
No caffeine after 3. 6 hrs
No alcohol near bedtime. Although, they say that having red wine is healthy.
Melatonin tablets have helped me sleep.
I love sleep
ditto 😉
I try to stay off my phone and lap top.
i would have to say go to bed at a early time this way you can wind down without having to go to bed not tired so you lay there awake
I use the Sleep Cycle app and I really think it’s helpful in waking me gently. Looking forward to a restful March!
Awesome! It’s such a great app! Happy Sleeping!!
Cutting back (way back) on caffeine has been a miracle worker for sleep!!
One thing for me is no TV in the bedroom. Hubby really wanted one in the bedroom but I don’t like any noise and your bedroom needs to be a refuge. So no TV and no phones in bedroom. I would rather have 6 hrs uninterrupted sleep than 8hrs interrupted sleep.
That is such a good idea Linda! It can become a very bad habit when we have a TV in our bedroom! Laying in bed when we are not sleeping isn’t a healthy habit at all! Thank you for your valuable input, and thanks for reading!
Rebecca
We dont watch tv on the room before bed. I have insomnia so not sleeping is pretty normal for me. I do have sleeping pills but they knock me so bad i dont hear the puppy of he needs to go out (5 month old boxer) or my youngest (he has nightmares) so i hate taking them.
I have bladder cancer and sleeping is a problem. I’ll try adding the tea and lavender I have lost weight to an unhealthy size. I need sleep to help me recover. I’m definitely a part of the sleep challenge.
i will use the tip having white noise in the background is soothing and helps better sleep
great plan! works for me every single night!
We DESPERATELY need a new mattress! Here’s hoping!!:)
Good luck!!
Like giveaways
I hope to get 8 hours of sleep every night.
I have replaced my coffee with tea, and it has worked wonders for my sleep. Big time!
im not getting enough, and not peacefully, i need to turn off the tv and compuoter at night!
thanks! love the article!
Love to sleep =D
I have trouble falling asleep but have found a warm glass of milk actually does the trick most of the time.
I must have ghe fan on and in a dark room. I like a cold room and be under the blanket.
I NEED BETTER SLEEP HABITS MY HARDEST IS GOING TO BED WITHOUT ANY ELECTRONICS AND I NEED TO READ MORE TO GET TIRED
🙂
That bed looks amazing
The feel even better than they look!!!
Keep your room clean. It gives peace of mind and makes you want to be in bed!!
I dont hang out in my room all day. That way my body knows it is bed time when you lay down.
That’s a great idea! thanks for sharing with us Cami!
I am a nocturnal night owl but I have to get up at 4 am to go to work and it is havic on my sleep so I take a long hot bath before bed and unwind by playing with my kittens
That is an excellent idea!
Taking a hot bath before bed helps you to relax into slumberland!
I accept the Sleep Challenge! I’m not going to drink any caffine after noon and am going to drink Sleepytime tea an hour before I go to bed. I’m going to do my best to stick to a regular bedtime and wake up time every day, even on the weekends. I normally get between 6-8 hours of sleep per night. 6 hours is generally not enough sleep for me. I feel much better when I get at least 8 hours of sleep. I’m also going to set my thermostat at 65 degrees and do deep breathing and prayer to help my mind relax so I can fall asleep better. Thank you for this great post with all these great tips for sleep and thank you for this wonderful giveaway!
Doing all that you should definitely get some sleep! I am glad you found some tips listed here that were helpful for you! Good luck!
Thanks,
Rebecca
I find reading a book is really relaxong before bed. I usually get loke 7 or 8 hours a night.
Turn my phone off earlier!
At my age I want to spend a lot of time awake and doing things…am only getting 6 hours sleep a night.
well, I can’t help asking…do you mind telling me what “at my age” is? 😉 I’m curious now!! At 46, I have a ton of stuff I want to do too, but nothing beats sleep!!
73
Yes I accept the sleep challenge! I am up a couple times every night to let my dog outside. Last night I got 8 hours of sleep. Going to shoot for 9!
Nothing beats 8 or 9 hours of sleep!!! 😀 Good luck
I need to try more teas. I also want to workout more. I found when i was living a healither lifestyle i slept better.
working out helps so many things! I have gotten off my routine lately and I need a big push to get back on
I usually get around 6-8 hours of sleep a night. It really helps if you unplug everything at a certain time every night. This includes your cellphone, TV, computer, etc. Although it may not be easy, I find that if I make myself do this I go to sleep a lot earlier and easier.
Very good tips!!
Even though I have a fan on, I am noticing that it makes the room dry. I may need a humidifier
Oh I’ve never noticed that… but it definitely makes sense.
Reading a book before bed helps but you definitely need a good mattress
I will cut our caffeine after noon. That should help a lot.
Keep the temperature below 70 degrees; most experts say 65 degrees is the perfect temperature.
I stop drinking anything with caffeine before dinner and I turn my alarm clock so I don’t see it!
I will be limiting my sugar intake and caffeine after lunchtime and making sure the house is completely dark.
i would say leave the day behind cause worry and stress effects sleep
That’s the truth!
I’m going to work to keep the temperature below 65 degrees….the perfect sleeping temperature.
I started using white nose machine to get help in better sleeping.
I had a sleep study done. They did have the temp at 68 and I slept 8hrs straight. I had never slept like that before. I was so refreshed. So the temperature does matter!
Wow! That is amazing. I’ve never had a sleep study done, but if I open the window just an inch or two when it’s cold out I sleep till 530 or 6 which is LATE for me… I normally wake around 4-5. Good to know Linda!!
this blog post is already helping!
super glad to hear that!
I accept the sleep challenge, I’m getting 7-8 a night but I feel great when I get 9 hours each night.
I sometimes feel a bit guilty when I get 9 hours because I know so many people who don’t… but I feel amazing when I do!
I need total darkness & quiet. I just installed brown room darkening blinds in my bedroom. I have trouble sleeping, so I’m hoping these work!
I hope they work too Milly! Let me know how it’s going. That is one of my top tips, sleeping in total darkness. It may take a week or two for your body to adjust, so give it time. Also, make sure to keep your room cool!
Best wishes!!
I need to de-clutter. We are in process of moving. So perfect timing.
We are moving after school lets out this year too Cami! I love getting a fresh start! (but I don’t care for the disruption in my routine!) Wish you the most successful and stress-free move possible!
Rebecca
I will be drinking chamomile tea and making sure we have fresh sheets on the bed! Great tips!
I need to learn to keep electronics out of the bedroom as the light emitted from electronics can suppress my body’s melatonin production.
I am going to the store to buy tea. I didn’t sleep at all last night. I need all the help i can right now.
Hope things change so that you are able to sleep!!
I accepted the challenge and I need to keep electronics out of my room. Thank you so much!
Good idea and good luck!
Do we have to post a comment every day to have the 3 daily entries count for the bed prize? I want to win soo bad.
you can enter 3 more entries by daily checking in on the comment thread. Just click that option! Good luck!
I love taking day naps.
Have you found that it helps or hinders night time sleep?
Loving this challenge! Last night my sheets were fresh and I drank tea along with turning my phone off early and it made a huge difference!
Nothing beats fresh sheets!!!!
Making sure I change the linens frequently to make sure I have a “clean” sleep.
I love fresh sheets!!
We already do a lot of these, but I love the idea to add lavender to our sheets! Desperately trying to get better sleep before baby gets here!
Hope it helps! If nothing else, your sheets will smell great!
Use white noise to help you fall asleep. At least 75% of people say that noises in the environment kept them from sleeping soundly.
I definitely don’t get enough sleep. Always suffered with insomnia. I’ll try using the deep breathing methods and I do the white noise. Great tips!
I get a decent amount of hours but I unfortunately am unable to replace my bed at this time. It is very old and too short for this tall woman (I am 6 feet tall). This challenge is amazing. I have perfected my routine for sleep and this would be the icing on the cake to help bring it all together!
The temperature is a big deal for me. I can’t sleep in a hot room. Ugh.
After rading the blog I am going to get some blackout curtains to help me sleep.
After reading the blog I am going to get some blackout curtains to help me sleep.
Definitely change my sheets more often and stop drinking caffeine before bed!
I am going to de-clutter my bedroom. I sleep in about 5 hour shifts. Thanks for the tips.
These are great tips to restoring my sleep issues.. I think i will try drinking chamomile tea before going to bed…
Great tips!! I would love to try this tip of drinking chamomile tea before bed..
I never thought about chocolate. I love a peice if chocolate sometimes before bed. Better cut it out.
sometimes I break this rule LOL
tea might be a good one for me before bed. I do pretty well with sleep if i am consistent with my bedtime and wakeup time, but thats not always doable
I am SO ready!!
Honestly, I am a horrible sleeper.. I do keep the room cool, I use a fan.. what helps me the very most, is taking a bubble bath before bedtime.. I love using lavender, too!!! So soothing, but I still average 4-5 hours of sleep…
Fans and kitty snuggles are my recipe for purrfect sleep!
Well I am gunna try this sleep challenge. Been dragging my feet to try it but perhaps getting into a better sleep schedule will help my health.
I will look into using blackout curtains to help make the room dark.
I am definitely accepting the sleep challenge! I have trouble staying asleep through the night and tend to go to sleep later than I should. I’m going to attempt to drink less caffeine after noon and ditch the alarm clock. Only getting about six hours of sleep isn’t enough for me so hopefully this will work. Thanks for the great tips!
no coffee before bed
I am avoiding caffeine at least an hour before sleeping.
I’m lucky to 5 hours every night so I’m in on the challenge. I’m going to avoid caffeine and actually try and stick to a schedule ! Thanks for the great tips and motivation!
You’re so welcome! Yes 5 is definitely not enough! I hope you will be able to get more
Would love to get into a sleep routine for everyone, hoping to have my daughter home safe out of the hospital with good news soon.
I average 8 hours a night typically, but some nights I do stay up too late and pay for it by messing up my sleep schedule. So my tip would be to set a time to go to bed every night, which sounds childish, but works. I also avoid drinking or eating anything that will keep me up at night at least 1 hour before I go to bed, and make myself as comfortable as possible in my environment to make going to sleep easy.
I never used a sound machine but we recently got a puppy and we use a manual alarm clack for the sound of the heart beat and found out that it helps me sleep as well. Maybe same effect?
Gunna start tonight shooting 7 hours of sleep. Hopefully will reach that goal.
I will try to do the sleep challenge. I get about 2-3 hours sleep at a clip right now. My children have nice, brand new beds and my mattress is old as the hills, yet they end up on my bed with me most nights. If the children don’t wake me up, my 20 year old dog needs taken out to potty lol. I have noticed that everyone sleeps a bit more soundly when it’s cooler, so I will start by keeping the heat under 70 at night. Thanks for the tip and the opportunity to win, a new mattress would change my life!
Oh dear! Yes, my bed seems to be the preferred place to sleep as well for kids an pets. But I take my sleep very seriously so fidgety kids are banished to their own rooms! haha Good luck!!
At this point I am so tired that I have a hard time falling asleep so I take a warm bath and cuddle with my kittens to fall asleep easily
sounds purrrrrrfect!
I need to find a way to not be on the computer just before going to bed…maybe read a book for a half-hour before bed time.
I know it’s easier said than done for sure!
I am going to get me a new pillow today! I have a problem of waking up two or three times a night. Usually only get about six hours sleep.
I hope you are able to implement some of these tips to reach 8 solid hours of sleep!!
Use of white nose machine really helping me in getting better through sleep.
Wonderful!
Last night, I had less than 6 hours. I fell asleep to the tv and it woke me up early! boo
Oh no! That happens to me sometimes.
Sleeping well is so important for good health and well being! Thank you!
I like the motivational approach….Sleep like you mean it and feel energized!
Right now I’m only getting a maximum of 6 hours sleep a night.
I hope you are able to increase that to at least seven!
I just bought some lavender oil. I been using the aromatherapy from bath and body Works. They smell so good.
Is anyone else finding this challenge to be a bit more difficult than they thought?
I think a lot of people are surprised once they begin to monitor their sleep just how little sleep they actually get. Would love to hear more about the parts that you have found challenging!
I have been getting 7 hours lately but I have been sick. So medicine is definitely helping me sleep more. I would love more sleep without medicine though.
I hope you are able to achieve that! Sorry you’ve been sick!
Lately I found out that use of essential oils helps in getting better sleep.
Definitely! Love my blends for sleep!
I just tried the deep breathing method today. I feel it is helping with my stress/anxiety, especially during the hectic mornings.
Definitely could’ve used this last night! lol…proof is in the bags! lol
Thanks for all the tips. I will definitely use some after I get rid of this cold.
Last night I decided to do the lukewarm bath technique. I didn’t want to leave the tub! It was so relaxing, I should do this more often. I slept like a baby. I think I got a peaceful 7.5 hrs of sleep for once!
Wow, that’s great news!
I’m on day 4 of my challenge. Sticking with it so far and really hope to see some difference by the end! No evening caffeine has been harder than I thought! I didn’t realize how much caffeine I was drinking before bed!
I remember my dad drinking coffee all day then he’d complain that he couldn’t sleep. LOL
Good luck with the challenge!
I really need to get a new mattress.. My back is in so much pain from my old one
Oh that’s a sure sign you need to replace your mattress!
i have been cuting out the caffine after 3 pm. that seems to have helped. Not only with sleeping also aniexty.
I love to win this bed cause I love to read and do giveaways.
I will try to find a way to utilize white noise to sleep better. At present due to horrific spinal pain, I use essential oils, herbal teas, muscle rubs, try to lower temps, and still trying to find comfort in bed and pillows. Decluttering bedroom and removing electronics is hard because that is where my home office is… and Prayer is always key! Great article!
Cathy B
Amen to all that!
I keep a fan by the bed and turn it on at night when going to bed. This helps keep the body temp down and creates a cooler environment in which to sleep. Using a sleep mask keeps the room dark so there is not a temptation to check out every noise. No electronics by the bed is a must!
Excellent ideas!
I skipped caffeine after noon yesterday, I was tired at around 6pm and took a powernap. I went to bed early and ended up getting 7.5 hours!
That sounds like progress to me! Way to go!!
Thanks for all the tips. Definitely going to be using these.
I will accept the sleep challenge. The tip I am going to try is to use white noise to help you fall asleep. At least 75% of people say that noises in the environment kept them from sleeping soundly.
I accept the challenge as i need help with my sleep! I’m going to go to bed at a set time and wake up at a set time, 7 days a week!
My husband and I always say our prayers together each night, but I’m thinking that a warm bath might help him out.
gonna try some tea tonight. I am pretty tired any how so sure it will help,.
My husband has been complaining about his back. Our matrress os only a yeat old but i think it is to firm for him. Looking like we may need a new bed soon.
That happened to us one time too. I had purchased a couple of different mattresses and they both killed my back. The Bed Boss is currently offering my readers 20% off their entire purchase through May 1 for the Sleep Challenge using coupon code SleepChallenge17
Hope you both get the rest you need!
I know better than to drink caffine too late at night. I will try the lukewarm bath before bed.
I think I need to declutter and dim some of my electronics. My clock radio is very bright or point it in another direction, Thanks for the tips.
You could just throw a t-shirt on top of your alarm clock! I have done that before at a hotel 🙂
I tried the eliminate tech items in the bedroom. That is hard because I rely on my phone as an alarm. I kept it in the closet area. It helped me wake up because i had to then head all the way to the closet area to turn it off lol.
Yes, I will accept the sleep challenge and try drinking chamomile tea or Sleepytime tea an hour or so before bedtime can help you relax. I rarely get anymore more than 2-3 hours of sleep.
I am going to make sure that we turn the tempeerature down below 65 to get a better sleep.
I am going to get some blackout curtains to block out the nearby street lights.
We tried the 65 degree temp. I think it helped me a lot! I was sleeping with the wrong temp all this time! With it cooler, rather than warm, I think it will be much easier to shut my eyes for the night.
I always sleep better in a cold room!
I will us the tip of decluttering your bedroom. My mind does stay very busy when i see clutter everywhere. I get about 5 or 6 hours of sleep a night.
Same for me~ can’t sleep in a cluttered bedroom
I definitely accept the challenge.. thanks for the tips.
I accept the sleep challenge. I find that sticking to a regular bed time helps me the most,
Great plan! Helps us too.
Good luck!
I haven’t slept any in 2 days.. I will try white noise.
Oh no! I hope you get some sleep soon!
I always change my sheets regularly and have a nice hot shower or bath before bedtime. It helps me sleep
I change my sheets regularly.. i need to lower my AC we keep it at 72 right now but maybe we should try 65. I also use a huge blanket. I like to be cold and cuddled in a blanket.
I’m decluttering my bedroom to create a more serene space.
Yes!
I tried sleeping with white noise and it was amazing! I usually get about 5-7 hours of sleep during the week.
haha I know! I am out of town at the moment and I am listening to white noise on an app on my phone right now!
I wish I could sleep better at night!
I hope your wish comes true!
My back hurts every day when I wake up. Thanks for the opportunity to fix that problem,
Best of luck to you! A change in mattress really made a difference when I had back problems. I sleep on the Visco SELECT from The Bed Boss for it’s firmer feel and denser memory foam because this mattress provides the classic contouring effect we look for in memory foam mattress.
I try and get 8-9 hours a nite to sleep. I keep it very dark and use an air purifier to drown out any noise.
Sounds like you are doing what it takes to get a good night’s sleep!!
I have had extreme insomnia for over 10 years
Oh no! Have you done a sleep study?
Yes, I will accept the sleep challenge and declutter my bedroom. Busy rooms will create an active mind and thinking keeps you awake! I get very few hours of sleep each night.
I hope you are able to start getting more sleep consistently!
I will try blackout curtains and white noise to sleep better.
Good luck Sheila, I hope you get the sleep you need!!
what a great article. the blackout curtains sound awesome.
They are a must if you live in the city!!
Awesome
I accept the sleep challenge and will keep the temperature below 70 degrees; most experts say 65 degrees is the perfect temperature. I rarely get anymore than a few hours of sleep per night.
I already use sleep noise and sleep at 65. But I need to switch to a darker window curtain as this one lets in too much light in the morning!
Last night was a tough night. Every once in awhile, sleep is not so good. Maybe I need a new pillow.
I have a newborn. What is sleep?
I accept the sleep challenge! I need to not look at any electronic devices before going to bed it screws up my sleep schedule.
I usually sleep pretty soundly but I have been working on getting to bed before ten so I get enough sleep.
I take a shower using scented body wash to help relax me before bed plus sleep with a fan also
I’m going to try the white noise. Thanks!
I love sleep!
Can’t wait to see who the lucky winner is!
The winners were announced here: https://www.thatorganicmom.com/good-nights-sleep-mattress/