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The Huffington Post | by Sarah Klein (/sarah-klein)
Posted: 03/17/2014 8:35 am EDT Updated: 03/17/2014 8:59 am EDT
MORE:
37 Scientifically-Backed Tips ForBetter Sleep Tonight
Sleep Tips, Sleep Better, How to Get Better Sleep, How to Sleep Better, Best Sleep Tips, Get
Better Sleep, Sleep, Healthy Living News
We know we're supposed to get enough sleep (http://sleepfoundation.org/how-sleep-
works/how-much-sleep-do-we-really-need), and we really try.
But we also know it's often easier said than done.
Luckily, there are a handful of helpful tips and tricks experts swear by, to combat
sleep (http://www.huffingtonpost.com/news/@sleep123/) problems both big and
small. Whether they'll help you get into bed more relaxed or get out of bed more
rested, we've compiled our definitive list of all the best sleep tips -- just about ever.
1. Set an alarm to go to bed.
If you find yourself consistently wishing you had hit the hay earlier but staying on
track with a calming bedtime routine is virtually impossible for you, consider setting
yourself an alarm -- to go to bed
(http://www.huffingtonpost.com/2013/08/27/sleep-better-expert-
advice_n_3804979.html).
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2. Resist the urge to snooze.
Sleep caught between soundings of that alarm is just not high-quality sleep. The snooze button
often disturbs REM sleep, which can make us feel groggier than when we wake up during other
stages of sleep. You don't have to launch out of bed in the morning, but setting the alarm for a
slightly later time and skipping a snooze cycle (http://www.huffingtonpost.com/2014/01/27/quit-
snooze-button-habit-sleep_n_4654962.html) or two could bring big benefits.
3. Go easy on the alcohol before bed.
While that nightcap really can make it feel easier to fall asleep, when your buzz wears
off later in the night (http://www.huffingtonpost.com/2013/01/25/alcohol-sleep-
rem-nonrem-deep-sleep_n_2537405.html), you're more likely to wake up frequently.
4. Slip on some socks.
Some people have the unlucky lot in life of colder-than-comfortable extremities. But
having warm hands and feet seems to predict how quickly you'll fall asleep
(http://www.nature.com/nature/journal/v401/n6748/full/401036a0.html#B1),
according to a 1999 study. Speed up the process by pulling on a pair of clean socks
before climbing into bed (http://www.oprah.com/health/Reasons-You-Cant-Sleep-
Surprise-Sleep-Disruptors).
5. Keep your bedroom dark.
Even the most inconspicuous glow -- like that from a digital alarm clock -- can disrupt your shut-
eye (http://www.health.com/health/condition-video/0,,20193991,00.html). If you can't seal up all the
light sources in your room, consider using a comfy eye-mask.
6. Keep it cool.
Temperature in the bedroom is a little bit of a Goldilocks situation: A room that's too
hot and a room that's too cold can both mess with your sleep. Aim for somewhere
between 60 and 67 degrees Fahrenheit (http://www.huffingtonpost.com/dr-
christopher-winter/best-temperature-for-sleep_b_3705049.html), Dr. Christopher
Winter, M.D., wrote in a HuffPost blog.
7. Power down an hour before bed.
Dim the lights and turn off all your devices -- smartphones, laptops, TVs, all of which
belong outside the bedroom -- about 60 minutes before bedtime. Bright light
(http://www.huffingtonpost.com/2013/06/13/sleep-advice-
experts_n_3428857.html) is one of the biggest triggers to our brains that it’s time to
be awake and alert, so start sending the opposite signal early.
8. Cut caffeine by the afternoon.
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Your afternoon jolt stays in your system longer than you might think. Experts recommended laying
off the caffeine by early afternoon (http://www.huffingtonpost.com/2013/11/18/caffeine-sleep-late-
afternoon_n_4276546.html) to guarantee it won't keep you up in bed later.
9. Exercise regularly.
In the National Sleep Foundation's 2013 Sleep In America survey, regular, vigorous
exercisers reported getting the best sleep
(http://www.huffingtonpost.com/2013/03/04/sleep-exercise-sleep-in-
america_n_2784457.html). The best news is that it doesn't take much: Adding even
just a few minutes of physical activity to your day can make a difference in your rest.
10. Just try not to do it too close to bedtime.
Most of us don't exercise intensely enough to really rev ourselves up so much that we
override the sleep-promoting benefits of regular workouts. However, especially in
people with trouble sleeping, making sure your sweat sessions end at least a couple of
hours before bedtime (http://www.huffingtonpost.com/2013/03/04/sleep-exercise-
sleep-in-america_n_2784457.html) is generally a good idea.
11. Avoid heavy meals when it's late.
Your body isn't meant to be digesting while you sleep, so a big meal too close to
bedtime may keep you up at night. Protein is especially hard to digest
(http://www.huffingtonpost.com/2013/02/26/worst-foods-for-
sleep_n_2760746.html), so if you have to eat late, opt for lighter fare.
12. Paint your bedroom a tranquil color.
Maybe it's a relaxing blue or a warm yellow -- the exact shade doesn't matter so much as long as
it calms you. But do go for a matte finish rather than a high-gloss one
(http://www.huffingtonpost.com/2012/09/06/bedroom-sleep_n_1847576.html), Michael Breus,
Ph.D., told HuffPost in 2012.
13. Reserve the bed for sleep and sex only.
Reading in bed is a form of relaxation, right? Yes... and no. A page-turner, a mystery
or any other book that demands your emotional and intellectual attention may be
more distracting than relaxing. Opt for lighter reading before bed
(http://www.huffingtonpost.com/2013/12/27/cant-sleep_n_4480216.html), and
keep it to the couch or your favorite comfy chair.
14. Keep your bedroom quiet.
Noises like whirring electronics or ticking watches
(http://www.health.com/health/gallery/0,,20306887_4,00.html) can easily be left
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outside the bedroom. For snoring bed partners or blaring sirens outside your window
that are slightly more difficult to avoid, try a handy pair of earplugs.
15. But not too quiet.
When your sleep haven is so silent you could hear a pin drop, every occasional bump
in the night becomes that much more evident and disruptive. You might want to
consider a white noise machine (http://www.prevention.com/health/sleep-
energy/10-reasons-you-cant-sleep/8-you-can-hear-pin-drop) if your bedroom verges
on the too-quiet side of the spectrum.
16. Ban furry friends from bed.
Every little purr or tail wag is likely to disrupt your sleep, no matter how much you two enjoy
cuddling. Plus, the animal dander (http://www.huffingtonpost.com/2013/06/19/sleep-
mistakes_n_3461583.html#slide=2584996) Fido and Fluffy bring with them into the bedroom can
trigger reactions in people with allergies, further disrupting their slumber.
17. Make sure your mattress fits.
Believe it or not, lots of tossing and turning may be less about you and more about
what you’re lying on. That's right: An uncomfortable mattress might the source of
your sleepless nights. Whether that's because it's lost its cushioning or because it's
simply too small (http://www.huffingtonpost.com/2014/02/28/find-perfect-best-
mattress-size_n_4832959.html), it's important to recognize the signs that it's time to
buy a new one. Expect to make a swap every five to 10 years
(http://www.consumerreports.org/cro/news/2007/12/q-a-how-often-should-i-buy-
a-new-mattress/index.htm), according to Consumer Reports.
18. Nap -- wisely.
When done right, a little daytime snooze won't destroy your nighttime slumber, and
can boost memory, alertness and job performance while you're at it. Just make sure
you limit your nap to 30 minutes, max
(http://www.huffingtonpost.com/2013/03/11/nap-benefits-national-napping-
day_n_2830952.html), and don't snooze too close to bedtime.
19. Try separate blankets in a shared bed.
If your bed partner is constantly stealing all the covers or one of you sweats while the
other shivers, it might be a good idea to try making the bed with separate sets of
sheets (http://www.huffingtonpost.com/2013/06/13/sleep-advice-
experts_n_3428857.html). “Use only one fitted sheet to start,” Robert Oexman, D.O.,
director of the Sleep to Live Institute told HuffPost in 2013. “Then make the top-of-
bed with twin-size flat sheets and blankets to meet each person's needs. If you're
worried about how that will look -- no problem -- you can cover this up with a single
comforter when dressing the bed each morning.”
20. Keep a consistent sleep/wake schedule, even on weekends.
Sticking to your work-week sleep and wake schedule over the weekend sounds like
torture to most of us, but it's actually a wise move where sleep is concerned. Staying
up and sleeping in later than normal can shift your body's natural clock in the same
way that cross-country travel does. This so-called social jet lag
(http://www.huffingtonpost.com/2013/06/19/sleep-mistakes_n_3461583.html) can
make it extra difficult to fall asleep when Sunday night rolls around, making for even
more unpleasant Monday mornings.
21. Work through your thoughts about the day before getting into bed.
Anyone who finds his or her mind racing in bed may not have taken enough time to
process the day (http://www.huffingtonpost.com/2013/06/13/sleep-advice-
experts_n_3428857.html) first, Michael A. Grandner, Ph.D., instructor of psychiatry
at the Behavioral Sleep Medicine program at the University of Pennsylvania told
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HuffPost in 2013. “A better approach would be [to] take some time in the evening to
work through the day, make lists to do tomorrow and clear your mental desktop of
the stuff that you still have to think about,” he says. “Then, get into bed.”
22. Strike a pose, say a prayer.
Yoga (http://www.huffingtonpost.com/2013/06/30/yoga-for-sleep_n_3505226.html), meditation, even
prayer are all helpful tactics to coax your mind to wind down. These quiet activities may help you
slow your breathing and heart rate (http://www.huffingtonpost.com/2013/07/15/meditation-in-action-
mindfulness-sleep_n_3586716.html) and drift off sooner.
23. Take deep breaths.
If the quiet reflection above isn't your style, some simple breathing exercises may do
the trick. Breathing deeply mimics how your body feels when it's already relaxed, so
after inhaling and exhaling for a few rounds, you just might find yourself feeling
calmer. That's because deep breathing stimulates the body's naturally-calming
parasympathetic system (http://www.npr.org/2010/12/06/131734718/just-breathe-
body-has-a-built-in-stress-reliever), NPR reported.
24. Try aromatherapy.
The scent of lavender has noted benefits for sleep. A small 2005 study found that a
sniff before bed led to more deep sleep
(http://www.ncbi.nlm.nih.gov/pubmed/16298774). And a 2008 study found that
lavender helped women with insomnia fall asleep more easily
(http://online.wsj.com/news/articles/SB10001424052748703846604575447591695802182?
mg=reno64-
wsj&url=http%3A%2F%2Fonline.wsj.com%2Farticle%2FSB10001424052748703846604575447591695802182.html),
the Wall Street Journal reported.
25. Take a hot bath.
A cozy soak raises your body temperature slightly. Then, when you hop out, you'll cool down
quickly, which mimics the natural drop in body temperature caused by the brain as it readies the
body for sleep. A warm bath before bed (http://www.ncbi.nlm.nih.gov/pubmed/2578367) seems to
help people fall asleep more quickly, but also get better quality sleep, according to a small 1985
study.
26. Experiment with progressive muscle relaxation.
This relaxation exercise involves tensing then relaxing the muscles throughout the
body (http://www.huffingtonpost.com/2013/09/11/natural-sleep-
aids_n_3882229.html), directing your attention to each as you go. It can improve
sleep quality and reduce fatigue
(http://umm.edu/programs/sleep/patients/relaxation).
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27. Visualize.
It might feel a little silly the first time you try it, but go ahead and imagine yourself
somewhere calm (http://www.huffingtonpost.com/2014/01/20/fall-asleep-wide-
awake_n_4589634.html), relaxing and sleep-inducing. This deep relaxation method
can slow brain wave activity, coaxing you toward sleep. Start with a few imagery
ideas here (http://www.huffingtonpost.com/leslie-davenport/visualizations-
sleep_b_860560.html).
28. Write down what's bugging you.
If other relaxation tricks won’t cut it, get literal with those racing thoughts and put them on paper in
a worry journal (http://www.huffingtonpost.com/2013/06/02/sleeping-tips-earlier-
bedtime_n_3359469.html) you keep by your bedside. Clearing your mind of this mental clutter can
help you drift off more smoothly.
29. Get out of bed if you really can't sleep.
If all else fails, get out of bed. Continuing to lie there only stresses you out more,
making it even more difficult to nod off. Experts recommend getting out of bed to do
something else (http://www.huffingtonpost.com/2013/06/19/sleep-
mistakes_n_3461583.html) -- as long it's relaxing and doesn't involve bright light.
Then, climb back into bed when you're really tired.
30. Get some sunlight first thing in the morning.
There's nothing quite like bright light to trigger your brain to stay awake and alert.
Getting some natural light (http://www.huffingtonpost.com/2012/01/12/how-to-be-
a-morning-person_n_1196580.html) -- you'll want to aim for about 15 minutes --
first thing in the morning can help night owls reset their biological clocks and ease
into sleep a little earlier.
31. Combat snoring.
About 37 million American adults snore regularly (http://sleepfoundation.org/sleep-
disorders-problems/other-sleep-disorders/snoring). It certainly disturbs a bed
partner's sleep, but "sawing logs" can disrupt the snorer's sleep, too, leading to more
daytime sleepiness, according to the National Sleep Foundation. Some simple tips
may help you keep it under control, like sleeping on your side instead of your back,
avoiding alcohol before bed and even losing weight
(http://www.huffingtonpost.com/dr-jordan-pritikin/how-to-stop-
snoring_b_3690939.html). Many experts recommend sewing a tennis ball into the
front pocket of an old t-shirt (http://www.huffingtonpost.com/2012/03/14/sleep-
health_n_1310353.html), and then wearing it backwards to make sleeping on your
back uncomfortable enough to help you stay on your side.
32. Get checked for sleep apnea.
It's possible that your snoring could be a sign of sleep apnea
(http://www.huffingtonpost.com/2013/04/18/sneaky-sleep-apnea-symptoms-
signs_n_3103531.html), a potentially-harmful sleep condition in which people stop
breathing for brief periods, sometimes as many as hundreds of times a night. Lifestyle
changes like losing weight and avoiding alcohol may help people with sleep apnea too,
but often, to get the best rest, additional treatment -- typically with a continuous
positive airway pressure (CPAP) machine (https://www.nhlbi.nih.gov/health/health-
topics/topics/sleepapnea/treatment.html#) -- is required from a doctor.
33. Try a new pillow.
Dust mites might just love your pillows even more than you do. In some people, the build up of
these critters can trigger allergic reactions
(http://www.nytimes.com/2011/03/05/health/05patient.html?_r=0) that make it harder to sleep,
according to The New York Times. Generally, pillows should be replaced every 12 to 18 months
(http://www.webmd.com/sleep-disorders/features/snuggle-up-with-the-perfect-pillow), WebMD
reported.
You’ll also want to make sure you’re sleeping with the right pillow
(http://www.health.com/health/gallery/0,,20307357,00.html). Stomach sleepers,
for example, need very thin, flat pillows, and side sleepers need something a little
firmer to fill the distance between their ear and shoulder.
34. Don't stress about sleep.
We're certainly not saying to shrug off your shuteye like it doesn't matter, but don't
stress yourself out about getting adequate time in bed, either. The more anxious you
get about getting enough sleep (http://www.huffingtonpost.com/2013/06/19/sleep-
mistakes_n_3461583.html), the more difficult it will be to actually get any.
35. Avoid drinking too many liquids too close to bedtime.
Don't go dehydrating yourself, but consider cutting off your water supply a couple of hours before
bed (http://www.huffingtonpost.com/2013/02/26/worst-foods-for-
sleep_n_2760746.html#slide=2153021) to save yourself middle-of-the-night trips to the loo.
36. Quit smoking.
Nicotine, like caffeine, is a stimulant, and consequently could keep you up at night.
Smokers are four times more likely to say they feel tired when they wake up
(http://www.sciencedaily.com/releases/2008/02/080204172250.htm) than
nonsmokers, according to a 2008 study. As if you really needed another reason to kick
the habit.
37. Consider therapy.
Maybe your sleep troubles are a little more serious and could use the insight of a
professional. Cognitive behavioral therapy
(http://www.huffingtonpost.com/2013/09/11/natural-sleep-aids_n_3882229.html)
is considered the gold standard when it comes to treating insomnia, and usually
involves meeting with a therapist for various sleep assessments, keeping a sleep
journal and adjusting some of your bedtime habits.
What helps you get your best rest? Let us know in the comments below!
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Around the Web
(http://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips) Healthy Sleep Tips -
National Sleep Foundation (http://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips)
(http://www.helpguide.org/life/sleep_tips.htm) How to Sleep Better: Tips for Getting a Good
Night's Sleep (http://www.helpguide.org/life/sleep_tips.htm)
(http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379) Sleep tips: 7
steps to better sleep - Mayo Clinic (http://www.mayoclinic.org/healthy-living/adult-health/in-
depth/sleep/art-20048379)
(http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips) Twelve Simple Tips to
Improve Your Sleep | Healthy Sleep
(http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips)
(http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips) Insomnia:
Sleep Tips Slideshow From WebMD (http://www.webmd.com/sleep-disorders/sleep-benefits-
10/slideshow-sleep-tips)
(http://www.health.com/health/gallery/0,,20407230,00.html) 7 Tips for the Best Sleep Ever -
Health.com (http://www.health.com/health/gallery/0,,20407230,00.html)
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Peggy K. (playsindirt) (/social/playsindirt?action=comments) 81,672 Fans · So much dirt, so little time.
Geez, I'll be so busy trying to remember all this it will keep me awake tonight. :)17 MAR 9:33 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/PLAYSINDIRT/BETTER-SLEEP-TIPS-
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Michele H. (SFMichele) (/social/SFMichele?action=comments) 1
SUPER USER · 164 Fans
Hah! My thought was that after running through the entire list I was exhausted and
was feeling like I could take a nap! A good list to review. Last night I got a total of 3
hours of sleep and that was only after taking an Advil PM (which I do only rarely) at
5 a.m. after lying fully awake from 11 p.m. to 5 a.m.!17 MAR 2:31 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/SFMICHELE/BETTER-SLEEP-TIPS-
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Theresa Alig (Theresa_Alig) (/social/Theresa_Alig?action=comments) 6SUPER USER · 19 Fans
#16 will be the toughest to implement, since my two kittehs are the real bosses
here.17 MAR 1:50 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/THERESA_ALIG/BETTER-SLEEP-TIPS-
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Jes Z. (JesZ) (/social/JesZ?action=comments) 1
373 Fans · "We're all stories in the end."
If I kicked my cats out of the bedroom, I'd hear nothing but scratching at the door
all night.19 MAR 7:05 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/JESZ/BETTER-SLEEP-TIPS-
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Patrick F. (GaPony) (/social/GaPony?action=comments) 2629 Fans · Chickenhawks only think they're heroes
The good thing about getting older with no particular schedule to keep is that you
can sleep when you're tired and wake up when you've had enough. I find that this
actually becomes a reliable routine, except that I'm about 3 hours off my old
"normal" routine. I often joke with my friends that maybe I should move from the
east to the west coast and take advantage of the time change.18 MAR 4:55 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/GAPONY/BETTER-SLEEP-TIPS-
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Dena Taylor (DenaTaylorWriter) (/social/DenaTaylorWriter?action=comments)3 Fans
Thorough list! Five years on tamoxifen (mimics menopause) and since, hot
flashes/heat waves prompt water drinking/bathroom runs and flinging off/on of
covers. I'm used to broken sleep and accept it, strangely, sadly because it's a sign
the tamoxifen is still working. Still, I'd love to feel rested and alert for once. I've tried
most of the things on this list and here's what just might be working: an increase in
exercise, especially running and yoga class, and less than a gram of melatonin an
hour or so before going to bed. Or I'm dreaming!17 MAR 12:17 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/DENATAYLORWRITER/BETTER-SLEEP-
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Barbara F. (oldyeller46) (/social/oldyeller46?action=comments)
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I am reading this as i have been up for a while can't sleep18 MAR 7:17 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/OLDYELLER46/BETTER-SLEEP-TIPS-
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David G. (David4FreePress) (/social/David4FreePress?action=comments)
SUPER USER · 185 Fans · I am a volunteer, Tong Ren distant energy healer.
Many good points here, except I meditate when I cannot sleep. It is almost as good
as sleep. I also try for multiples of 90 minutes, like 6, 7.5 or 9 hours, plus 20-30 for
falling asleep.18 MAR 9:51 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/DAVID4FREEPRESS/BETTER-SLEEP-TIPS-
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Patrick F. (GaPony) (/social/GaPony?action=comments)
629 Fans · Chickenhawks only think they're heroes
I love the top photo. There is no sleep like that of a child.18 MAR 4:46 PM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/GAPONY/BETTER-SLEEP-TIPS-
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Jes Z. (JesZ) (/social/JesZ?action=comments)
373 Fans · "We're all stories in the end."
I've heard #20 before. I even agree with it. But I enjoy sleeping in on the weekends
WAY too much to ever do it.19 MAR 7:10 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/JESZ/BETTER-SLEEP-TIPS-
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Cary (Cary_Caster) (/social/Cary_Caster?action=comments)
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Great suggestions!
Glad you included aromatherapy! I use essential oils to help me unwind at the end
of the day, and I use a Sleep blend right before going to bed and sleep deeply!19 MAR 11:54 AM (HTTP://WWW.HUFFINGTONPOST.COM/SOCIAL/CARY_CASTER/BETTER-SLEEP-TIPS-
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