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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 have been using this youtube video for naps. i always fall asleep!
http://www.youtube.com/watch?v=6vO1wPAmiMQ
I sleep with an eye mask! It helps a lot
I try and do about 10 minutes of night-time yoga to help me relax before bed!
I HAVE to keep my phone out of my reach or else I’ll mess around on it for 2 hours and never fall asleep!
Reading and keeping the phone out of reach is huge to helping me sleep better. I definitely know when I scroll through my phone right before bed that great sleep just isn’t happening!
I use the ol’ relax one part of my body at a time technique. It isn’t full proof but it gets my mind to focus and quiet.
I listen to soft music and try to completely clear my head. It usually works like a charm and I’m usually asleep halfway through my playlist.
I’ve used relaxation techniques or reading as ways to help me fall asleep, I also took the tv out of my bed room about 4 years ago which helped a lot!
Oh boy. My sleep tricks are SO weird. I started doing them in college …I play number and letter games. For example, teaching myself how to say the alphabet backwards exhausted my brain so I would fall asleep. Some nights I try to see how far I can go doing Fibonacci’s Sequence (start at 0, add together each number that comes next in the sequence to the number before it): 0, 1, 1, 2, 3, 5, 8, 13, 21, 34………
Like I said…WEIRD, but it works! =)
When I take a warm bubble bath are the nights I sleep the best.
My husband is way more of a night owl than I am so he watches TV in bed while I go to sleep and oddly enough, the background sound of the show has become comforting and now helps me fall asleep!
So my trick may sound really weird but I promise it works! I think about a recent dream that I’ve had. For some reason that really helps me fall asleep!
I also like to read at night before bed! It helps me “shut my brain off” before bed!
reading 100% works!
A glass of wine at night always helps me… 🙂
When I can’t sleep I like to count by 3’s.
A bubble bath with tea and dim lighting! Love!
reading!
I think of ten things I am great full for.
I use the reading trick if I wake up in the middle of the night and can’t fall back to sleep. It works much better than laying there with my eyes shut hoping I’ll fall asleep soon!
My go-to strategy is definitely reading. My mind just won’t stop turning, so if I can’t sleep, I need a distraction unrelated to work or personal stresses going on. A book does the trick! Thanks, Julie!!
I keep my room completely dark and put my phone out of arms reach!!
I am so lucky to be blessed with the ability to sleep well in general and I love sleeping so much! The one thing that always puts me to sleep much faster is reading. I read on my iPad using the black background and white letter type. And cuddle with my kitties 🙂
Reading in bed has also always been the most helpful way to fall asleep. I also believe exercising helps me to fall asleep and sleep through the night.
I also find eliminating certain foods and alcohol close to the time I want to go to bed will help me fall asleep and help me have better sleep.
Great tips!
I like to take deep breaths when I’m getting comfy to fall asleep. It seems to help calm my brain and focus on the breathing.
I sadly have to have the TV on to help me fall asleep and cool temperature!
I use lavender oil on the bottom of my feet and back of my neck and it really helps to get me into a deep sleep 🙂
I like to turn the massage vibration thing on my bed, elevate my feet, and think about the beach.
I love this post! I’m in my 3rd trimester and having a bit of a hard time sleeping through the night – Netflix isn’t the best choice at 3am 🙂
I get in my when I’m really tired, then I visualize the people I love in my head, and focus solely on each person, and then I seem to fall asleep!
This is the best giveaway ever! I struggle a lot with insomnia, but reading does help me sometimes. I’ve been away from exercise for several months since having a baby (never seem to have time!), but working up a sweat usually helps me, too.
I keep the room dark, cool and quiet. I also can’t est any sweets before bed or I’ll have a really hard time staying asleep.
I do try to get into bed before I actually want to go to sleep. It helps me relax and wind down. Also not drinking caffene too late in the day helps! 🙂 I would also be super pumped to win the sleep number pillows.. I have looked them up and the past and am super interested to try them!!
Savasana! It works during yoga class and it works in my bed. 🙂
I read every night before bed. It usually makes my eyes heavy pretty quickly.
My trick to falling asleep is having white noise. I use a wall fan – the noise is soothing to me and helps block out any other noises that may wake me.
i always get in to bed an hour before sleep. i watch tv and that always does the trick. plus i exercise every day
I have always read before I go to sleep at night and keep a lower wattage light bulb in the light next to me. Thank you!
Exercise and no caffeine after 3 pm. If I wake up during the night, counting backwards from 100 usually helps!
I always go straight to bed, and don’t give myself time to procrastinate sleep! If I can’t fall asleep I turn on my sound machine to thunderstorm. If that doesn’t work I do a quick 15 on the elliptical, and that ends up energizing me even more, so I drink hot tea, and read for another 15 afterwards.
My newest sleep secret is being PREGNANT. I’m at the end of my first trimester, and I’ve never ever needed sleep like I need it now. NEED IT! All the time!
I’m currently trying to get both my Masters in nursing and a critical care certification so anytime I can’t fall asleep, whipping out my textbooks is a sure fire way to make my eyes heavy and sleep come quicker 🙂 and snuggly fur babies, because they’re just the best!
I always read before bed, even if I’m reading a really good book my eyes start closing after about 15 minutes!
I’m a big fan of reading before bed, I always read for at least a few minutes before bed. And sometimes it can be hours…
I usually crochet right before bed as grandma as it sounds. I am making a baby blanket for my baby and it helps put me to sleep. I also crowd myself with pillows and sometimes put lavender on the pillow.
All of your tips are the ones I would recommend! I try to get into bed early and not look at electronics for about an hour before I plan to fall asleep. I finally moved my phone into a different room to help with this. 🙂 And I ALWAYS read before bed, which works unless it’s a rel page turner. Then I end up staying up WAY too late!
Reading always helps me fall asleep! Even if I absolutely love the book, there always come a point in time when I start drifting off and my eyes get heavy. Any kind of mint tea helps me get relaxed and sleepy as well!
Funny enough I use that same relaxation technique! It was taught to me in ballet class in middle school. Crazy to think something from that long ago I’m still using today.
Reading before bed is my top trick! It relaxes me and gets my mind into a happy place before I sleep.
I love this giveaway because I’m moving to a new apt in a few weeks and really need new pillows! I usually read to fall asleep and sometimes burn a calming candle.