This post is sponsored by SleepSwag. I only write about products I love and I hope you will enjoy learning about them. As always, all opinions are my own and thank you so much for your support.
Getting good sleep is a key to a healthy life, but for many of us it, feels like an impossible task. This is how to fall asleep and stay asleep naturally!
Hi friends!
I know first hand what not getting enough sleep can do to your body. I literally woke up in the middle of the night for eight years at my old job as the morning meteorologist at our local TV station. When I left the job, I was getting up at 2 AM and was constantly sick. My sleeping habits were so messed up that I had trouble falling asleep, trouble staying asleep and could never sleep past 5 AM, even on the weekends where I tried to keep a "normal" schedule.
It's really hard to be healthy if you aren't getting enough sleep. I know many of you also struggle with either falling asleep or staying asleep once you get in bed. It's a problem that can impact so much of your life. But actually figuring out how to fall asleep and stay asleep can be challenging in our busy, demanding lives.
While I can't change your job hours or family demands, there are some ways to make the most out of the sleep you can get.
How to Fall Asleep and Stay Asleep
Keep a Consistent Schedule
I know this is easier said than done, but a consistent sleep schedule can really help your sleep patterns. If your body knows when it's supposed to be awake and when it's supposed to sleep, you are much more likely to stay asleep.
Use a SleepSwag Sleep Mask
There are so many benefits to using a sleep mask. Sleep masks obviously prevent ambient light from waking you up prematurely, but they do so much more!
Two key ways sleep masks help--->
Give your Melatonin Level a Boost - Melatonin, the sleep hormone, regulates your body's sleep-awake cycle also called your Circadian rhythm. The darkness under the SleepSwag mask can boost your melatonin levels while you are falling asleep and maintain them while you are sleeping.
Longer REM Sleep Cycle - REM (Rapid Eye Movement) sleep is the most important part of your sleep cycle. It's when the body actually restores itself. During REM sleep, cells are repaired and your memory consolidates, making this sleep phase critical to wellness and health. You also dream in REM sleep! Sleep masks can give you longer REM sleep.
SleepSwag sleep masks are the best. Not only are they beautiful, but they are so unique.
They are handmade out of soft, subtle silk and natural cotton backing. The front is plush and the back strap is wide and comfortable. SleepSwag even features adorable patterns (for both men and women) that you will love to wear. They are hands down the most comfortable and stylish masks on the market.
Keep it Cold
The optimum temperature for staying asleep is actually 65 degrees. I find that if I am hot, I wake up a ton and when I do, I can't fall back asleep. If I'm slightly cool, even if I wake up I tend to fall back asleep quickly. I keep my thermostat at 68 degrees when I sleep, which is a compromise with my hubby. I turn it back up during the day.
Noise Cancelling
There are a million little noises that can keep you awake at night. I live in a rural suburb area and still get noise. I don't have an official sound machine, but instead use an air filter in the summer and air humidifier in the winter. They both make a very soft white noise that keeps everything consistent at night. I find the steady noise helps me sleep.
Ditch the Electronics
Seriously. Ditch the electronics in the bedroom. If you can, plug your phone in your kitchen to charge at night and go back to your old fashioned alarm clock. If you must keep your phone in your bedroom, put it on Do Not Disturb mode at night.
Above all else stop using any electronic device at least an hour before bedtime and don't use them in bed, especially if you roll over in the middle of the night and can't sleep. The blue light from your phone or computer can lower melatonin levels in your body and keep you awake.
I did this, including plugging my phone into the kitchen at night and it has helped my sleep so much.
Yoga or Meditation Before Bed
Doing yoga or Meditation before bed can have a huge impact on relaxing your body and getting it ready for sleep. Simple restorative yoga moves like Legs Up a Wall (literally put your legs up a wall,) Knee to Chest Post or Child's Pose work best.
Knees to Chest Post--->
You can also practice deep breathing and meditation. Find your own way to leave the troubles of the day behind you. If you are having a lot of trouble stopping your racing mind, make a list before you go to bed and keep it on your nightstand if you have an idea you can't forget in the middle of the night.
Lack of sleep is truly an epidemic! I can't tell you how much better I've felt since I've started focusing on healthy sleep habits.
Don't forget you can enter win your own SleepSwag sleep mask as part of the Magnificent Mother's Day Giveaway!
Thanks for stopping by today! Come back tomorrow for another simple one pan trick to cook salmon.
I’m linking this post with Jill Conyers for Fitness Friday & Inspired to be Fit, Amanda for Thinking Out Loud Thursday and Annmarie for Wild Workout Wednesday.
Your turn!
Check out these adorable designs from SleepSwag and let me know which pattern you like the most!
Lisa Ballantyne says
Finally found time to read this entry long after you originally posted it, if you can believe that! I had it bookmarked for "later" when I got busy, and totally forgot about it until finding it just now! Oops!
Great tips! Something else that works very well for me is herbal tea, specifically a sleep-specific blend or one that promotes ease of tension (trying to avoid using the actual brand names). Melatonin has worked for me in the past but I didn't want to become too dependent or build a tolerance that would lessen its effect so I stopped taking it in favor of going with the natural herbs in the teas.
BTW I know your former schedule was demanding and exhausting, but I sure do miss your smiling face on the morning news. You were the station's bright spot! But I'm loving your blogs and getting to know you on a more personal than professional level. You're awesome!
Louise @ Travel the Unbeaten Path says
What are your thoughts on melatonin supplements? I'm curious to try it. We started putting our phones on airplane mode away from our bed overnight (though the goal is the old fashioned alarm clock that you mentioned!) and I can already tell the difference. Thanks for sharing!
JulieWunder says
I tried both that and legit sleeping pills when I was on my terrible schedule. I hated the way the sleeping pills made me feel and after a few weeks I felt like they stopped working as well and I didn't want to become that dependent on them, so I got rid of them. I was desperate to try anything at that point. There was one type of melatonin that would dissolve under your tongue and that one seemed to help the most out of the ones I tried... especially to help me fall back asleep. The melatonin helped me some, but honestly these tips all worked better in the end than pills for me. No electronics an hour before bed is a biggie for me.
Edye says
Awesome tips girl! You look so cute in that eye mask 🙂
Blessings,
Edye // Gracefulcoffee
JulieWunder says
Thank you!!! xoxo
Tami says
I have been waking up feeling like I haven't slept all night. Some nights I even go to bed early. I am going to try to have a more consistent bedtime schedule.
JulieWunder says
Sleep struggles are such a real problem! From the comments I got on this post, you aren't alone!
Christina says
My husband has LOTS of problems sleeping - from apnea to PTSD - it's a rough night for both of us. But we have found that noise machines work well and I often yell at him for checking his phone before bed. I never thought about getting him to meditate before bed though. Makes sense!
JulieWunder says
It really helps! Even doing some simple, calming yoga has done so much for me. Best of luck to both of you!
Morgan @ Morgan Manages Mommyhood says
I miss the days of full nights sleep - ha! between a newborn and a toddler, it just doesn't happen. But I do find the I NEED to sleep in the cold!
jill conyers says
I made a few changes to my night routine and I've been sleeping like a baby. So this is what rested feels like haha!
Great tips Julie.
Dannii @ Hungry Healthy Happy says
I seriously needed these tips, as I am really struggling to sleep at the moment. It takes me about 2 hours to fall asleep sometimes. I am going to try some gentle yoga before bed and see if that helps.
runawaybridalplanner says
Great tips! Melatonin is a huge favorite of a lot of people I know.
My sister even gives small doses just before bed to her over hyperactive son to help quiet him down, LOL
I have this Epstein Barr thing and because of it I rarely have trouble sleeping, lucky that way. Except what I have trouble with is waking up, LOL
My sister struggles with this, I'll have to tell her about the Yoga idea, I don't think she'd think to try that!
Chelley @ A is For Adelaide says
We stated turning the heat down a few years ago... WONDERS!!!! I need to try a sleep mask. I really think it would help me shut down.
Liz says
Those prints on the sleep masks are so cute. We always try to cut off access to electronic screens for a while before heading to bed (yay print magazines and books before bed!) and when I'm feeling restless I'll meditate to get into a relaxed state for sleep. You're totally right about having a cool temperature for sleeping; especially in the South during the summer when we try to be energy efficient and let the thermostat creep up a bit we always make sure there's cool air moving in the bedroom.
Neely says
This is really helpful. Ive had a really hard time sleeping lately!
JulieWunder says
I hope they help. Thanks Neely!
Christina Bauer says
I've never used a sleep mask, but it's something I need to consider. I do suffer from waking up in the middle of the night and usually, I can't fall back asleep afterward, which makes for a rough day. Thanks for the tips!
JulieWunder says
Thanks Christina! The Sleep Swag masks are so nice.
Jeanine says
That mask is something I need to look into! I can't sleep well if our fan isn't on in our room.... I'm not sure why but its always been that way, and sometimes its awful.
JulieWunder says
Maybe it's the white noise with it? I hope you enjoy the sleep mask!
Nicole @ Fitful Focus says
Those masks sound really nice! I'm big on keeping a consistent schedule - it helps so much!
JulieWunder says
Me too. If I stay up late it really messes with me for days.
Liz @ The Clean Eating Couple says
Those sleep masks are SO cute!! I want one! I also love diffusing lavender before bed to help me calm down 🙂
JulieWunder says
Great tip!
Mary Jean Henson says
Great tips for sleep. I have a terrible time staying asleep. Going to try the mask!
JulieWunder says
I hope you like it!
Kristina says
Great tips! I find exercising before bed helps me get a good night sleep where as others it keeps them awake. That sleep mask is beautiful! I need one of those! May help me feel even MORE rested in the morning!
JulieWunder says
You will love them! They are the nicest ones I've ever seen. And it's so cool that they are handmade!
Heather @Fitncookies says
Great ideas to sleep better! I've been struggling on just being consistent since Annabelle's schedule is anything but predictable lol Sometimes we're up for hours in the middle of the night but sometimes we sleep all night.
JulieWunder says
I can't imagine how hard it is with an infant! That is a whole new level of challenges 🙂
Sana says
That 2am wake up time is rough! I got up at 4:45am today for a run and I've already taken 2 mini car nap!!
JulieWunder says
Haha! It was HARD! 🙂
GiGi Eats says
I never really have a problem with falling asleep and sleeping through the night and I think it has something to do with me not drinking caffeine after 12pm and... Working out HARD every morning!
JulieWunder says
Def helps! I can't do caffeine after noon either!
Melissa says
I so needed this post today! I have been having issues sleeping for weeks. I think it's because I drink way more coffee these days (addicted!) and because I have no semblance of a routine at night. Sometimes I do read before bed, but my book is really depressing right now so it has kept me up worrying! Silly.
I think I definitely need to do some yoga/stretching before bed and possibly get a sleep mask. We don't have curtains right now and it was lightning all night last night so the flashes woke me up!
JulieWunder says
I'm sure all that has been causing the issues. As with everything, it's hard to find a balance.
lacey@fairytalesandfitness says
I can relate to those early mornings for a long time as well. I used a sleep mask all the time when I had to sleep during the day. It really works for keeping the sun coming thru your windows.
JulieWunder says
It does! It's so hard to work off hours.
Wendy@Taking the Long Way Home says
I don't know if I could sleep with a mask, altho in yoga we use eye bags during savasana, and that seems to help me relax! Maybe it's the pressure on my eyes?
JulieWunder says
There is something relaxing about it. It helps cue the brain to sleep too.
Deborah @ Confessions of a mother runner says
I've been using a sleep mask since college and I love love them! That one looks so soft and comfy I want it! My husband and I have a temperature battle he freezes me out!
JulieWunder says
I get really hot when I sleep. It's weird. You would love these masks. They are so nice!!!
Annmarie says
I have to worst time falling asleep - I am literally willing to try ANYTHING that might help! The sleep mask looks like it might just do the trick!
JulieWunder says
You should try them. They aren't the dinky masks of the past. They are really nice!!!
Jess @ run pink says
Ooooh, I like the passionately pink of course! 😉 I have trouble with sleep so this post was PERFECT for me. Thank you, Julie!! Il definitely look into one of those sleep swags. As a hard core marathon training gal I NEED my sleep and can tell when my body isn't getting it...I start getting sick and very, very cranky. Just ask my husband. Ha! The biggest thing that keeps me up is the subtle lights and sounds outside our window. Our neighbor has this HUGE floodlight that never goes off. >:(
JulieWunder says
That pattern is so cute! You need a sleep mask and something to make white noise! It really helps me! Hope your training went well today 🙂
Blane Sherer says
Nice sleeping post Julie !
Sleep is certainly important for overall good health.
JulieWunder says
Thank you! It makes such a difference.