Tricks/ tips for better sleep?

[Manticone]

I take melatonin (liquid) sometimes, and that usually helps me fall asleep, but I am sensitive to it and often feel groggy the next day.

Much more groggy if I take gravol, though (which I don't think should be used for sleeping, anyway).

What are your favourite...getting-ready-to-sleep tricks? 🙂

[Ukase]

For starters, I try to ensure that the only thing I do in my bedroom is sleep. I don't read, I don't dress there - just sleep, maybe fold some clothes when needed.

Second, I try (operative word being try) to stop watching tv a couple of hours before bed. No computer, either. I read that the lights from the tv and computer screens impact our brains in some way, increasing dopamine levels if I recall correctly, and that inhibits our sleep.

I also try to avoid food 3 hours before bedtime, and my last drink of water is 2 hours before bedtime.

I've also read that the light from my alarm clock can disturb sleep, so I have it on my dresser instead of my nightstand.

Aside from those tips, avoid caffiene and other stimulants, try to keep your workouts at least 3 hours before your bedtime, as the elevated heat your body feels after a workout can slow your ability to relax.

[Stephen1227]

I take two tablespoons of calcium / magnesium.  It comes in a bottle and is available in a variety of flavors.  In colder weather, chamomile tea also helps before bed.  Finally, some light stretching and praying--including giving thanks for my blessings--helps me.  I also find that alcohol too close to bedtime disrupts my sleep patterns.  I enjoy my glass of red wine most nights, but seem to stay asleep more during the night when I skip my wine.  I also am learning to avoid caffeine after about 3:00 p.m. 

[ABanana]

I try to practise good sleep hygeine. I go to be at the same time every night and wake up at the same time each morning. I have some sinus problems, so I sometimes take a tylenol sinus night time. It knocks me out. For the most part, I find if I don't use a breathrite strip, I awake during the night.

[BecanPie]

I find that the solid melatonin pills that are fast acting really help me. They knock me out right away and I have no trouble staying asleep. If you are still feeling groggy the next day try lowering the dosage and see if that helps.

[Stephen1227]

I also avoid watching late night news, and read before bed instead.  Probably good to avoid reading emails or texts close to bedtime too. 

[MeganT]

I love to have a peaceful environment to sleep in. Having no electronics or distractions is very important to me.

I'm also a huge fan of wax melting lamps (safer than candles) with a scent that I only use in my bedroom, that way my brain associates it with rest.

And although it's not always easy, I love to have my bedroom clean and organized. I sleep so much better in a room with no clutter...I'm sure there's some psychological reason for that, but taking a few minutes before bed to declutter really helps me rest well.

I've also tried supplements and while I don't think they do any harm, I still think environment is key for me.

[Jazy]

Do you take calcium/magnesium before bed or?  I don't have trouble falling asleep just staying asleep.  fitbit shows very restless sleep patterns and waking every 30 min to every hour.

[Stephen1227]

I do take liquid calcium / magnesium citrate right before bed.  I also have a carb, such as cookie or piece of bread with peanut butter.  I have also started sleeping much better after giving up coffee.  Amazing difference.  Avoiding exercise or a computer / watching news too close to bed time helps too.  I think a racing mind makes it difficult to sleep soundly, and doing something very relaxing before bed helps. Finally, drinking wine or any alcoholic beverages later in the evening disrupts sleep patterns. 

[whytepearl]

I also have problems with excessive movement at night.   I don't have sleep apnea (tested 2x).  Seems that there is enough minor pain from arthritis, acid refux disease,  and non-specific autoimmune disease to make me reposition during the night to relieve pain or keep the extremities from going numb/sore.  The movement doesn't always wake me up when the body repositions itself.

----I take Naproxen (Aleve) or Advil only as needed because continual use seems to be less effective.  Same complaint that some people have with sleeping pills.

----Try using blackout curtains/blinds; turn off or cover any digital lights (ex: time on alarm clock);  eat protein with carb at bedtime (ex: milk & peanut butter sandwich); wear socks (feet hitting cold spots will wake you up); use heavy blankets  (weight on body is comforting) and keep warm;  take Epsom salt/baking soda baths (helps with pain & body absorbs magnesium);  keep regular sleep hours; use the bedroom only for sleep and sex (body responds better with scheduled activities-sorry no tv, internet or reading in bed); cut out liquids (will help eliminate full bladder wake-ups) and caffinee/alcohol several hours before bedtime....earlier if sensitive to caffinee (both cause insomnia); use white sounds (a running fan works well)

----Double check your medications...some cause insomnia by themselves or when interactting with other drugs or food. (Pharmacists are great sources of knowledge about this).

---Remember, other known or unknown issues can also cause movement at night or wakeful periods.  ex: ulcers, stress, overeatting (stomach is digesting rather than resting), allergies, sleepwalking, restless leg syndrome, etc.

---The Fitbit just helps you realize you might have a problem.  Good Luck!

[SunsetRunner]

I use tart cherry juice a little bit before going to bed.

[Gibson]

One thing I would ask is do you have any particular habits before bed? Make a list of anything that comes to mind and perhaps you can pinpoint something that is potentially stimulating your body and not relaxing. Some suggestion will not work for everyone. I for one love to drink chamomile tea at bedtime. That may keep someone else up going to the bathroom. Try 1-2 things a night to see if they help in relaxing you. Keep mixing and matching until you find the right combination for yourself. Of course the suggestion fo avoiding caffeine is always a good one. Sleep is important and in we all must make an intentional effort to get it. You can do it! Don't give up if you have a rough night!

[Gibson]

One thing I would ask is do you have any particular habits before bed? Make a list of anything that comes to mind and perhaps you can pinpoint something that is potentially stimulating your body and not relaxing. Some suggestions will not work for everyone. I for one love to drink chamomile tea at bedtime. That may keep someone else up going to the bathroom. Try 1-2 things a night to see if they help in relaxing you. Keep mixing and matching until you find the right combination for yourself. Of course the suggestion of avoiding caffeine is always a good one. Sleep is important and  we all must make an intentional effort to get it. You can do it! Don't give up if you have a rough night!

[arock81]

I unfortunately have sleep and anxiety issues so I am prescribed Xanax to help me sleep without having night terrors. I take it about 2 hours before bed and this helps relax me and makes for a peaceful, screaming,crying free night. However I would like to eventually stop taking these pills and switch to something more natural in the future. I also use relaxing sounds such as water to calm me down and make me sleepy as well. However I will try some of the tips everyone has shared such as no distractions like light, tv, or personal devices before bed time.

[Linliji]

I have begun using lavender essential oil. I keep it by the bed and dab some on my wrists, temples and behind the ears. It works wonders to relax me so I can fall asleep more quickly. 

[HelenaFitbit]

I've tried something odd, before going to bed I usually work out or finish some chores; then I go for a warm shower. I sleep like a baby. 

[AnnaMaree]

Melatonin pill combined with the ceiling fan...helps me.

[CalgaryMac2014]

These are some things that help me to sleep:

Don't answer the telephone after 7:00 p.m..

Don't exercise after 7:00 p.m. 

Read for an hour or so before turming out the light

No eating after dinner and no alcohol at all

No computer work after dinner - reading from my iPad doesn't seem to affect me though

[SunsetRunner]

I begin my nightly ritual by cleaning the kitchen about a half hour before bed. I find it relaxing to clean and put away dishes and wash the counter tops. I also get my coffee pot ready for tomorrow morning's coffee. My coffee machine is a dual coffee maker and hot water maker so I turn on the hot water to prepare for a cup of tea. I am not a tea person but I LOVE Yogi brand tea called "Bedtime". It is so delicious and relaxing. I try to drink the tea with very little light right after cleaning the kitchen.

After I've relaxed with a cup of tea I wash my face and brush my teeth. I have extremely sensitive skin so I never skip washing my face and using a night time moisturizer. I like feeling clean when I climb into bed.

Unfortunatly I am in a long distance relationship at the moment and we sleep together over skype so I do have my laptop in the bed with me. I turn the screen light off though. I know I sleep better without the computer in the room and eventually I'll be able to leave it out of the bedroom. 

I am super particular about the way my room is set up. I sleep the best when my bed is facing the south. I am okay with a little light in the room and I do have the shades open slightly because I love the morning light. I'm a morning person so I like having a bright room in the morning. I prefer light covered sheets and light paint in the room. I cannot sleep with clutter in my room so the only things in my bedroom are my bed and my yoga mat/blocks. I do yoga in the morning in my bedroom. 

No pets allowed in my bed! I sleep terribly with pets. 

I have back pain that plagues me constantly. I have an adjustable bed so I raise the foot of my bed to take off the pressure in my lower back. I also noticed that I sleep better on the sides of my bed than when I sleep in the middle. I have a queen size mattress and sleep alone. I also need a flat pillow. I try to sleep on my back (it's more beneficial to the body to sleep on your back) but I prefer sleeping on my stomach. Cannot sleep on my sides because it hurts my shoulders and back.

I average a 93% sleep efficency according to Fitbit. I sleep about 7 1/2 hours a night. I usually go to bed around 9/10pm and wake up around 6am. I do not drink coffee after 2pm and I try not to eat after 8pm (hard sometimes because of work). On cup of tea before bed doesn't usually make me have to pee during the night but if I drink more than that before bed I get up only once through out the night. 

[AimeeMarie]

I have a couple things I do to help me sleep, I don't do them all every day but I find they do help.

1. I take a melatoinin pill every night before bed.
2. On the days I do exercise, I keep my more strenuious workouts to the evening(I find that I get tired to the point where I really don't want to do a whole lot after). 
3. When I feel particularly anxious, or tight, I will do some restful yoga poses.
4. I sometimes, more often than not as of late, listen to a guided podcast that is supposed to help. I often find I sleep better when I use it. 
5. I also sleep with a heating pad on my shoulder or lower back.