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35 Tips That Can Help You Sleep Better

General Sleep Hygiene:

  • 1. Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
  • 2. Optimal Sleep Duration: Aim for 7-9 hours of sleep per night.
  • 3. Cool Room: A cooler bedroom is generally conducive to better sleep.
  • 4. Dark Room: Use blackout curtains or a sleep mask to eliminate light.
  • 5. Quiet Room: Eliminate or mask noise with earplugs or white noise machines.

Pre-Sleep Routine:

  • 6. Wind Down: Dedicate 30 minutes to winding down before sleep, with activities like reading or taking a warm bath.
  • 7. Screen Ban: Avoid screens for at least an hour before bedtime.
  • 8. Limit Caffeine: No caffeine at least 6 hours before going to bed.
  • 9. Avoid Alcohol: While it might make you fall asleep, alcohol disrupts the quality of your sleep.
  • 10. Light Snack: A small, healthy snack may help you avoid hunger pangs that could wake you up.

Bed and Bedding:

  • 11. Comfortable Mattress: Make sure your mattress is comfortable and supportive.
  • 12. Quality Pillows: Use a pillow that supports your neck and spinal alignment.
  • 13. Fresh Linens: Keep your bed linens clean and comfortable.
  • 14. Foot Warming: Warm your feet with socks if you often get cold.
  • 15. Single Use: Use your bed only for sleep and intimacy to strengthen the mental association.

Physical Exercise and Nutrition:

  • 16. Regular Exercise: Regular physical activity can promote better sleep.
  • 17. Timing: Try not to exercise too close to bedtime.
  • 18. Avoid Heavy Meals: Eating a big meal right before bed can cause discomfort and indigestion.

Relaxation Techniques:

  • 19. Deep Breathing: Try deep breathing exercises to relax your mind and body.
  • 20. Progressive Muscle Relaxation: Tense and then relax muscles from your toes upwards.
  • 21. Visualization: Imagine calming scenarios to help your mind relax.
  • 22. Calming Music: Soft, slow-tempo music can help some people fall asleep.
  • 23. Meditation: Mindfulness or meditative techniques can calm the mind.

Mind and Emotion:

  • 24. Limit Stress: Try to resolve worries or concerns before going to bed.
  • 25. Journaling: Write down your thoughts to clear your mind.
  • 26. Positive Mindset: Maintain a positive and realistic attitude about sleep.

Sleep Aids and Environment:

  • 27. Lavender: The scent of lavender may improve sleep quality for some people.
  • 28. Essential Oils: Consider using calming essential oils like chamomile.
  • 29. Sleep Apps: Use sleep apps that feature white noise, relaxation exercises, or sleep tracking.
  • 30. Humidifier: Use a humidifier if dry air bothers you.

Special Considerations:

  • 31. Sleep Apnea: Get checked for sleep disorders if you have persistent issues.
  • 32. Limit Naps: While napping can be refreshing, long or late naps can disrupt your sleep cycle.
  • 33. Natural Light: Exposure to natural light during the day can help regulate your internal body clock.
  • 34. Blue Light Filters: If you must use screens, employ a blue light filter.
  • 35. Consult a Specialist: If sleep issues persist, consult a healthcare provider for a personalized treatment plan.

Remember, not all tips will work for everyone. It may take some experimenting to find what works best for you.

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