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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 am all about square breathing! you take a breath in through your nose and count to 4 as you do it, hold it in for 4, and then let it out for 4. The rhythm is so soothing and it really helps you clear your mind!
I try and write down all the ideas/thoughts/worries in my head before I go to sleep. That way I’m not up all night thinking about them!
mine is a bit crazy, but I lay on an accupressure mat for 15 min before bed. It hurts like crazy for the first 3 min, then it somehow relaxes you. I have been doing this for about two weeks and LOVE it!
To help myself fall asleep at night, I lay my head on my husband’s chest and hold our soft comforter in my hands and that’s usually all I need to drift off to dreamland! 🙂
I have a whole bedtime routine and it helps my quality of sleep. If I don’t follow the routine I tend to have a restless night and can be tired the next day. Reading in bed before I close my eyes is always beneficial.
I’m late to enter, but still hopeful! I actually use Ryan’s yoga technique to fall asleep at night. Lately I’ve been spending too much time playing on my phone and definitely need to cut that out!
Comfy cute pajamas + a fan + a book = best sleep ever!
…and if that doesn’t work, a small bourbon nightcap always does the trick. #desperatemeasures 😉
Reading a mindless book or playing soothing music always works!
I keep a pen and paper on my night stand so if something pops in my mind that I need to take care of, I just write it down. That way I know I’ll remember to get it done, but I’m not keeping myself awake stressing about it.
Reading or taking my dog for a walk are surefire ways to get me to go to sleep better!
Oh this would be so awesome to win! I need a new pillow for sure. I think my best tip is to always pee before you get into bed! Ha! There’s nothing worse than almost falling asleep and realizing you have to get up again.
I used to read in bed to fall asleep, but with a newborn baby myself, I find I don’t need any tricks now-I have no problem falling asleep as soon as my head hits the pillow!
My baby is 6 wks old today. I’m tired! I would love new pillows 🙂
I’m all about reading! The moment a book opens while in a horizontal position makes my eyes droop!
I try to relax every part of my body – starting at my toes and working all the way up. It’s really calming and gets your mind focused on something other than those annoying bedtime worries!
Deep breathing. I focus on the air filling my lungs and then slowly release it. I typically do this right up until I fall asleep. It really helps me to focus on something other than the million other little things that my brain would jump to.
This is an AWESOME giveaway! To help myself get ready for bed a like to read a book and then, once I turn off the light, try to list at least 5 things I’m thankful for. I find it helps turn my mind off and helps me go to bed happier and less stressed.
Rubbing lavender lotion on the bottom of my feet! It helps me relax and drop off to sleep within 15 minutes.
I try to always have some sort of soothing music playing, or I’ll burn a candle before bed. Also, just trying to calm and relax my mind is always helpful!
I feel like Ross in the episode where Joey gives Charlie a box of her things, and Ross says “I can use all of these things!” b/c that was my immediate reaction
I have a TERRIBLE time sleeping, and if I toss and turn for more than 30-45mins, I end up going out to the couch so I won’t bother my husband. I’ve gotten kindof conditioned to it so that I generally manage to sleep there (though it’s not the most restful)
What a great giveaway! A nice warm and relaxing bath always gets me ready for bed. 🙂
I start relaxing about an hour and half before I want to go to bed. I watch a TV show and then head up to bed and spend a little time reading. I usually have no problems falling asleep after that!
I’m 28 weeks pregnant now and just starting to get sucked into the having a hard time sleeping phase. NO FUN! I’ve found also that no TV in bed is helpful for me – something about being overly stimulated by TV or phones in bed is not helpful. My husband and I typically don’t watch TV or use our phones once in bed, and I think that is helping!
I always enjoy a warm bubble bath with my book before bed. I have a toddler so some nights that doesn’t happen but it is def a nice way to relax after a busy day!
Meditation! Ahhhhhhh 😉
I read and turn on my humidifier. The noise helps me sleep.
Reading before bed is definitely key!!
I count backwards from 100 in Spanish (or whatever foreign language). Sounds weird, but it works for me!
Oh I would adore these items! I work nights and so getting to sleep is often difficult and I wake up tired or am sleepy through the day.
I try to keep a routine to make sleep come easier. Shower, brush teeth, pray and then I give my little girls a little kiss on their forehead and tell them I love them. This usually helps me think about sleep!
I was just thinking last night that I need new pillows! I always read before I go to sleep. And place a rice bag from the freezer on my eyes or forehead – I started doing it for headaches, but now it just relaxes me!
I use lavender essential oil to diffuse in my room. But lately I’ve been thinking about getting room darkening shades bc any shred of light can keep me up! That satin mask would be a great solution for me too!!
Exercising is definitely my key to a good nights sleep. Nothing feels better to me than physically exhausting yourself out and crawling into bed. I hate feeling antsy before bed so that does the trick.
I read, go through my bedtime routine, set out stuff for the next day, then hop in bed cuddle the pup and read till I can’t keep my eyes open 🙂
I am a terrible sleeper… And currently have a pinched nerve in my neck, which doesn’t help!! My brain is always on and I have trouble with turning it off so I can relax to fall asleep. One trick I devised years ago is to go through the alphabet and name all the “things” I can think of in a category starting with that letter before moving on to the next-my go to category is names, so I’ll do all the boy names that start with “A” before moving on to “b.” Sounds silly, but it works!
My trick is very similar to Ryan’s! I learned it in yoga too 🙂 I take a deep breath and imagine the breath flowing up from my feet to my ankles, as I exhail I imagine it flowing back down to my feet. With the next inhale I imagine it flowing up to my shines, and flowing back down to my feet as I exhale. I repeat over and over visualizing the breath flowing up higher and higher, almost like the the waves of an ocean as the tide is coming in. It sounds very cheesy, but it works! I usually get very calm, tired, and bored at the same time. Many times I don’t even “finish” the process flowing up to the head.
i sleep so much better when I’m physically tired. But keeping a fan on me also really helps to calm/make me sleepy.
It’s a bit odd but I live alone and sometimes when I wake up and can’t fall back to sleep, just heading out to the couch for a change in location makes all the difference!
I use the reading trick all the time! It forces me to put down my phone as well, which is a bonus.
Reading helps me fall right to sleep! I usually don’t even get through one page most of the time
Reading always helps me fall asleep easier! It’s my go to trick!
I drink a cup of warm milk with a few drops of vanilla…
zzzzzz
🙂
Reading always works for me! I usually start getting tired after only 10 minutes
My ‘trick’ is that my baby finally sleeps through the night. So, when I’m out, I’m out! Before having a baby, I would spray my sheets with the stress relief spray from bbw.
I’ve just recently started meditating before bed if I’m not super tired. I also use white noise to fall asleep.
Reading is key for me before bed! It definitely helps me unwind and get sleepy. Whereas, if I scroll through my phone, it seems like I can scroll forever and never get tired. I also swear by a sleep mask! It forces you to shut everything out and close your eyes. Most nights and I cannot fall asleep without one.
Reading definitely helps me to go to sleep.
If I have trouble sleeping, I like to do crossword puzzles on my cell phone. For some reason it magically knocks me out within a few minutes!
Definitely reading, but I’ve been getting in the habit of meditating before bed, which really relaxes me. Thanks for the great giveaway!
Yoga before bed helps me go to sleep.
I have a meditation CD that I use; I lie in bed and work along with the CD for about 20 minutes before bed; it’s incredibly relaxing.