Do you have Trouble Falling Asleep? There’s nothing worse than finally getting to crawl into bed after a long day only to lay awake tossing and turning unable to fall asleep. Or even worse is falling asleep only to wake up in the middle of the night and struggle to stay asleep all night long.
These tips and tricks will help you to fall and stay asleep through the night. We’ve all been there, here are some things that will help you have a more restful sleep.
This post is sponsored by Sutera. All opinions are our own.
6 Tips for Falling &
Staying Asleep All Night
1. Comfort is King!
Creating a comfortable place to sleep where you feel safe and can easily relax is key for a restful night’s sleep. Your pillow plays a huge roll in how well you sleep at night and your comfort first thing in the morning.
Dream Deep by Sutera can help eliminate that feeling of waking up with aches and pains in your neck, back, and shoulders as it perfectly supports your head and neck while you sleep. It’s shaped unlike any pillow you have seen before, and that’s a good thing!
It’s estimated that around 80% of people will at some point experience back problems of some kind. We spend a big portion of our life asleep which makes it a crucial time to ensure proper spinal alignment and support. Rest is the time your body needs to recover from a long day and the stressors on your body.
The Dream Deep pillow uses an adaptive memory foam with orthopedic contours that work for side, stomach and back sleepers all in one design. You pick how you best like to sleep or switch it up through the night and the pillow will be there for you to support your shoulders, neck, and spine all through the night.
One great feature is the Dream Deep pillow can help to regulate temperatures so you’re not overly hot in the middle of the night with the high-density cooling memory foam material. Then, the cover can be easily removed and machine washed for easy cleaning to keep your pillow free of dust, germs, and other allergens that can upset your deep sleep.
I’ve tried the pillow and found it was really comfortable and supported my neck and head really well. I especially liked the cutouts where my arms could naturally lay. I almost always sleep with my arms tucked under or above my head, so this positioning felt really natural for me.
My husband gets really bad migraines several times a week and always wakes up with a tight neck and shoulders. So he’s been using the Dream Deep Pillow the past few nights and has noticed a difference in how his neck feels in the morning. He’s waking up with less strain and tension in his neck, which is a big win for us!
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2. Make Your Room Dark
We’ve often had friends and family tease us about our “dungeon” bedrooms. In both the two homes we’ve lived in we’ve outfitted our space with thick blackout curtains and covered any sources of light possible. Of course, we can let in daylight during the day, but we absolutely love the complete darkness.
Eliminating extra light from your room helps remove extra distractions from your space and helps you fall asleep and stay asleep better throughout the night. If you are in a space where it’s difficult to eliminate a lot of extra light, you can pick up an inexpensive sleep mask to have a similar effect.
3. Use Meditation or Bedtime Stories to Relax
Meditation might sound strange or uncomfortable if you’ve never tried it before, but it’s come a long way in recent years with a huge variety of options and styles to fit your personal needs. There are meditation tracks for positivity, motivation, relaxation, spiritual connection, and so many more.
I also like using regular audiobooks with a sleep timer. Just set a 15 minute sleep timer and listen without the worry of falling asleep and missing part of your story. When your book turns off, you can always add another 10 minute timer, or take it as your cue to drift off to sleep.
4. Melatonin Can Help Regulate Sleep
If your body is set in an unfortunate pattern of restless sleep, melatonin is a natural option that is not habit forming and can help regulate your sleep until you get on a schedule.
Melatonin is something your body makes naturally and helps with your natural sleep and awake cycles. Your bodies melatonin production can be thrown off by changes in your routine, screen time, stress, and other factors.
5. Make a No-Screens Policy in the Bedroom
I’m sure you’ve heard it before, but this is a hard one, isn’t it? The blue light emitted from a cell phone screen, tablet, TV, laptop, or other devices can have major effects on your ability to both fall and stay soundly asleep.
“The more electronic devices that a person uses in the evening, the harder it is to fall asleep or stay asleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning. Over time, these effects can add up to a significant, chronic deficiency in sleep.” – SleepFoundation.org
It’s been proven over and over again the negative effects of screens on healthy sleep. Not only will you suffer side effects from staring at screens, you’ll also waste precious time that could be used in other ways to soothe you to sleep or boost your mental health care like meditation or journal writing.
That time spent scrolling social media, reading the news, checking emails, watching TV, or playing a game likely won’t ultimately give any lasting benefits to your life and well-being. Just say no to screens in the bedroom.
6. Create a Bedtime Routine
A bedtime routine isn’t just for kids, we can all benefit from the structure of a set routine we stick to night after night. The consistency of a set of specific steps you take before bedtime will help give your body and your mind cues that it’s almost time for sleep.
When first starting a routine, it can feel a little awkward and you’ll likely want a rough step-by-step list to follow. Overtime, though, you’ll settle into a routine that will feel familiar and normal to you. Having a routine also makes those nighttime steps faster and more efficient as you get into a habit and streamline your bedtime process.
Bedtime Routine Ideas:
- 15-minute cleaning routine
- Exercise / stretch
- Remove makeup
- Facial cleanser, serums
- Brush Teeth
- Check tomorrow’s weather
- Layout clothes for the next day
- Meal plan for the next day
- Review appointments and calendar for the next day
- Read a book / scriptures
- Listen to an audiobook
- Write in a journal
- Talk to your partner
- “Brain dump” – write down everything that’s on your mind
- Meditate / say prayer
Come up with your own perfect routine with these ideas as a starting point and add your own favorites to your list. Then, don’t be afraid to adjust and adapt your bedtime routine to fit your actual interests, habits, lifestyle, and goals.
Bonus Bedtime Trick
to Fall Asleep Easily
Have you ever heard of Box Breathing? Picture a square in your mind and follow it visually in your mind as you breathe in slowly for 5-7 seconds, then hold your breath in for another 5-7 seconds, slowly release your breath as you round to the next side of the square in your mind, then hold your breath out for one side.
Repeat breathing in this slow, steady pattern. I usually find myself yawning so big by the end of the 1st or 2nd time through this pattern. It works by slowing your heart rate and relaxing your mind. If you’re ever in a pinch in the middle of the night, try this trick to help you get back to sleep.
We hope that with these tips in place, you’ll soon be on your way to a restful night’s sleep. It just takes a few simple habit changes to be on your way to solid sleep that helps you feel recharge for the day ahead.
With a new bedtime routine in place including no screens and more relaxing swaps in their place you’re well on your way. Then, make an effort to create the perfect sleeping environment with a dark and restful space that is comfortable and safe to help you relax. You won’t regret turning to the Sutera Dream Deep pillow for the perfect night’s sleep.