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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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My tip to a good nights sleep is making sure the house is tidy and dishes are done before bedtime. Crazy maybe…. but it helps me!
I like to have a white noise on in the background to help me fall asleep. Like an overhead fan.
I have to have a noisy fan on to drown out any other noise. It helps me sleep like nothing else!
One tip i use to fall asleep at night is turn on a fan or a/c. I feel that the cold makes me fall asleep really easily!
Comfy pillows are a must! I also like to have my room really cold and I canNOT sleep with out a mini fan (mostly for the noise). I even have an app on my phone I use for white noise when I’m not home.
No caffeine 5 hours before bed and I take magnesium supplements
I use a sound machine. The sound of rain always helps me fall asleep.
I always try to avoid playing on my phone before falling asleep. I’ve found that reading is a great replacement for it!
Counting my blessings (yes very White Christmas but it works)
I’ve found taking Melatonin really helps me fall asleep on nights when I just can’t seem to get my brain to turn off.
A few months ago I downloaded a white noise app on my phone. The sound of waves in the ocean really helps me to feel calm and relaxed.
I recently read about a breathing technique called 4-7-8. You breathe in for 4 seconds, hold for 7, and then breathe out for 8. It really seems to help me relax!
I do the relaxation technique that you mentioned. I learned it in a stress management class that I had to take in college and start at your toes, flex them and relax them while saying in your head “go to sleep, toes, go to sleep”. By the time I get up to my quads, I am passed out asleep.
That tip Ryan gave you about relaxing each individual body part has always been my go to! If nothing else, it keeps my mind from going a million miles an hour since I am so focused. My mom taught me that trick when I was pretty little, and I’ve never heard of anyone else using it. That is so funny!
I enjoy reading before bed to help me unwind.
I’m bad because I definitely fall asleep with the TV on, but if I’m having a hard time dozing off I pick up a book and within 10 minutes it does the trick! We also have the thermostat below 72 at night to keep my husband and I both cool.
I drink chamomile tea before bed and also put a fan on for white noise
even though i KNOW not to watch tv or use electronics before bed, i really cant help it! i often use the app Sleep or Pzizz but im trying to rely on it less. would love a sleep mask and anthro mug!
If I’m having trouble falling asleep, I try to focus on my breathing. Counting my deep breaths in and out. The breathing helps me relax and the counting keeps my mind off of the fact that I can’t fall asleep, which is usually a mind game in itself.
Reading is my number one go to – a few pages and I’m ready to snooze! I also started to spray lavender on my pillow before bed and it’s so calming. My husband requests a few sprays now, too!
I always find a hot shower and good book do the trick:)
I must be in the minority because reading (a good book) wakes me up! I end up staying awake way longer than I intended since I get sucked in.
I picture a blank wall (almost as if I’m a kid in timeout lol) and try to clear my mind entirely. It relaxes and puts me right to sleep most nights!
I listen to soothing music or a sound machine, the sound of rain, ocean, or thunderstorm.
My husband and I are on different schedules 🙁 so I climb into bed with the dogs, snuggle and talk to them (because you know … they’re people) about 20 minutes before we turn in.
Reading always makes me nod off… even if I’m not trying to!
I’m also familiar with Ryan’s trick. I admit to trying it a few times, but when that doesn’t work, I go through my Pure Barre choreo in my head. It works EVERY time. Ha!
I’ve been lusting over those pillows for years and have heard magical things.
I always try to get in bed at least 30 mins before lights out and either read a bit or have some quiet prayer time, it definitely gets me in the mode for a good nights’ sleep!
Deep breathing definitely helps a lot. Also, a short back rub from my husband (when he’s being nice) helps me relax too.
My husband too swears by the relaxation technique. I use that most of the times to fall sleep. Lately, I have learnt to fall asleep pretty quickly (thanks to having a 3 month old who has taught me how precious nap time is) ?
I like to spray some lavender essential oil spray on my pillows and sheets, drink some tea that has kava and chamomile in it and read a good book to help me fall asleep.
I’m usually out as soon as my head hits the pillow but on the nights I have trouble falling asleep I usually read.
I have a bedtime routine that helps me wind down for the night. Something about washing my face is very relaxing!
Reading before bed definitely makes me sleepy. I also try not to look at the clock if I wake up in the middle of the night – it makes me start obsessing about the sleep I’m not getting.
Thank goodness I’m not the only one who doesn’t sleep with their phone on their headboard! Mine is way across the room charging when I crawl into bed to go to sleep.
My number one trick- I always drink tea and read before bed but even if I can’t get to sleep I have noticed counting works the best! I don’t think I have ever made it past the number 40.
This post really hit home! I have such a hard time staying asleep! But my biggest tip is to have a fan in the room, even in the winter. The white noise really helps me fall asleep and masks any noises from outside!
I make my own lavender spray with essential oils that I spritz on my bed and pillow-calming, relaxing, to fall asleep to.
Oh yeah, my Temper-pedic Cloud Pillow is also VERY helpful. 🙂 Best pillow I have ever owned.
I love Lavender anything, so an candle and having a warm bath and relaxing with a good book will make me sleep like a baby. Then to make me sleep all night a great pillow. At my age i will take anything that will give a all night sleep.
This looks like a great assortment of treats! I have a super soothing instrumental cd I’ve relied on since I was a kid for days I can’t fall asleep.
I have struggled for years with sleeping problems. I’ve found that a cool room and lavender essential oil seems to help me the most. I rub the oil on the soles of my feet and my wrists and almost instantly feel myself starting to relax.
Reading a book always does the trick for me!
I definitely read before I fall asleep. Usually I fall asleep while reading! (Even if the book is good)
I’m really lucky to be a good sleeper and can usually fall asleep quickly. I usually cuddle up to my boyfriend for a few minutes right after turning the night out, and that makes me sleepy quick!
I also read before I go to bed at night, unless I’m really exhausted. It definitely helps me wind down. I also like listening to a podcast, like stuff you missed in history class. I usually set the sleep timer for 10 minutes and I’m usually asleep before it shuts off
I enjoy a cup of sleepy time tea and a good book to help me fall asleep at night!
I hate when I am so tired at night and then I get into bed and cannot fall asleep. I read a lot before bed that helps too and funny that they say TV is not something to use and that it doesn’t help sleep. When I really cannot sleep I put on a DVD of Friends or The Big Bang Theory to listen to until I fall asleep.
I enjoying drinking a nice cup of tea (sleepy time if I’m feeling really restless) and snuggling up with my fiancé.
I loveeee getting my 8-9 hours of sleep, I know that seems like a lot for you right now but I was an athlete in college and now run around with kids all day! I need the extra rest! I make sure to keep my phone on the floor and upside down so I don’t see it light up plus I try not to drink too many liquids within 60-90 minute of going to bed so I don’t wake up a ton!
I like to make sure the sheets are tight and the bed is made. I can’t sleep otherwise!
sometimes i count sheep!!
I listen to music or an audio book that I have read before through a pillow speaker. The tunes or the familiar story line (Harry Potter has been my go to) help me drift off to sleep without my mind running a million miles an hour or stressing about the next day’s to do list.
I find myself using meditation techniques like focusing on breath and acknowledging “thinking” then moving past it back to breath…and next thing I know I’m asleep!