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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 always think about what I am going to wear the next day or fashion- this helps my mind from running around about work things.
Putting my phone out of reach and on Do Not Disturb so I’m not tempted to answer texts!
Giving my face a nice wash followed with lotion helps me feel clean and fresh before bed time.
I journal before bed. Even if it’s just a to do list for the next day, it helps to get things off my mind so I’m not thinking about them when I’m trying to go to sleep!
Reading in bed for a bit always helps me fall into a great, deep sleep.
When I really cant sleep, I will go through the ABCs and either think of someone whose name starts with the letter and something nice about them, or just a word that goes along with a certain theme. Seems more like a pre-school game, but it really works! I rarely get through the entire alphabet.
I try to keep the same bedtime routine which really helps but if i can’t fall asleep sometimes i try to count sheep! (seriously) haha
I try to read thirty minutes before I go to bed to help keep my mind from creating lists for the next day and to relax me!
I pretty much have to have tea and read before I go to sleep. Lately it’s been tough because it’s been so hot and humid!
A warm bath, clean sheets and a sound machine helps me relax and fall fast asleep. 🙂
i like having a fan on for the cool breeze but also for white noise.
The one thing that helps me sleep, is exercise. I sleep terrible on the days that I don’t get my workout in.
I take a warm shower at night and have a cup of sleepytime tea.
Reading and always having fresh sheets are the best!!!
I always read before bed.
I got this lavender spray years ago from bath and body works. I swear by it!
I count…probably similar to the yoga of focusing on relaxing, counting focuses my mind on that task rather than running through all the thoughts in my head.
I do some deep breathing diaphragm exercises that my PT taught me. Amazing how it calms any remaining anxiety you may have from the day and really relaxes you!
I had to institute a no cell phones in bed habit to help me get my sleep back on track. I found when my phone was nearby I was more likely to spend mindless time just scrolling and it was pushing my bedtime further and further back
Count sheep, it works!!!
I cuddle my Dalmatian, Misha and that usually helps me fall asleep 🙂
I like to read in bed with dim lighting to wind down from a busy day.
I find that I get better sleep by falling asleep with the TV on and the volume turned down low. Something about the flickering light and soft noise lulls me to sleep!
I find reading before bed to be the best way to fall asleep quickly, especially if it’s a real book and not a Kindle or iPad.
I focus on my steadying my breathing with long and slow breaths, in and out, in and out…and I’m out 🙂
Reading Before bed or in the middMe of t
A nice warm shower and tea!
I keep the phone away… but in an effort to try and spend more time with my hubby, I tend to fall asleep on the couch every night while he is decompressing and watching some TV… Then when he is ready for bed, we go upstairs together, so generally, my sleep is always disturbed.
We have to have it cool. We all sleep in the same bedroom so it gets pretty warm- we use a table fan to circulate the air!
my problem with sleeping when I was pregnant was that I always got charlie horses in my calves. Like super intense, make your toes curl, feels like you’re being electrocuted kind of charlie horse. One thing I was told to do is drink more milk. I don’t know how much it helped though.
Now on nights that I have a hard time sleeping or feeling ready to go to bed, I like to take a nice warm bath to relax me. It helps every time.
These sleep number goodies looks awesome!!
I have struggled with restful sleeping for quite some time and it’s not fun! One thing that I have learned is to drink Celestial Sleepytime tea and use the Insight Timer app, which has guided meditations to help you relax and fall asleep. It’s helped me tremendously!
I always read before bed!
I mixed up a relaxing lavender spray (fractionated coconut oil + lavender essential oil drops) and spray my pillow with it. Then do a couple of stretches. It’s a nice relaxing routine and helps me calm down. And, if all else fails, I read (fiction only! For some reason non-fiction wakes me up more) as you have suggested!
Watch an Episode of TV on Netflix and then TV goes off and I crash immediately afterwards. Try Not to watch shows that are captivating that I want to binge watch haha.
I always try to read before bed to ensure a good sleep.
I do something similar to the relaxation technique you mentioned above (concentrate on relaxing every inch of your body)! I first heard it in a guided sleep meditation I tried out because I was having difficulty falling asleep and I really liked the feeling it gave me so I’ve kept up with that piece of it. I also bought a sleep mask since I tend to go to bed at a crazy early hour (a.k.a. its still light out) to help block out light. This giveaway looks awesome! I’m always looking for help in this department! 🙂
I always make sure I put my fan on. The noise helps me fall asleep.
I absolutely ALWAYS read before bed. If a book I’m reading is making me stay up later because I want to finish it, I switch to something boring! Always works.
I have to work hard at turning my brain off and stepping away from the to-dos of the next day – thinking of something relaxing – like the beach – always helps.
I diffuse lavender essential oils for an hour before my hubby and I go to bed! Love my oils!
I write my to do list for the next day down before I get in bed. That way my mind isn’t racing thinking of everything I need to do! I also shower at night and use lavender body wash.
I like to do a little meditation/mini svasana when I get in bed. Helps wind down my brain and body and get ready for sleep!
The fan always helps me sleep.
I love a warm shower before bed and a few chapters of a good book!
Reading before bed definitely relaxes me but I also have two toddlers so I’m more than ready to pass out by the end of the day!
I actually do the whole body relaxation, just start from the head all the way to the toes. Works like a charm.
Sometimes I can’t sleep because of thoughts or to-dos in my head, so I make a list before going to bed or keep a pad on my nightstand to write anything down if I happen to toss and turn in the middle of the night. This has never failed me.
One thing that helps me is peppermint tea at night. I have a 3 1/2 year old that has night terrors and a 16 month old that still nurses and fusses at night. Needless to say, no one gets sleep in our house. I haven’t slept more than 4 consecutive hours in over 16 months! But I try by drinking peppermint tea and cutting out sugar from my diet. Oh to sleep again. 🙂
I spray Lavender scent on my pillows.
I read until my eyes won’t stay open ?
Lavender oil on my wrists which I rub on my neck and pillow 🙂