While I’ve given up on the “miracle” of beauty rest, I do know that a good night’s sleep does wonders. I’m less moody, on-the-ball, and far more patient when I’ve had a decent slumber. I look and feel more alert, and I don’t have to rely on Starbucks to keep me from nodding off.

If you’re like me, getting that much-needed shuteye doesn’t always come easy, unless I’m totally wiped. As much as I look forward to getting under the covers, sometimes I lie awake for hours, thinking about the kids, work, and whatnot. By the time I actually drift off, I’ve lost precious time that I won’t get back. The snooze button isn’t forgiving when I’m rushing around the next morning like a maniac.

So, can you really sleep better? It is possible, especially if you’re less-than yourself without those precious “zzzs.” While I can’t guarantee you won’t be awoken by your partner’s snoring or a kid running into your room after a “boogeyman” sighting, these tips are useful, and I’ve found them to help me doze off and stay asleep longer.

 

Keep It Cool

 

 

 

 

 

 

You may think that a warm and snuggly bedroom is the best sleep atmosphere, but it’s actually not ideal for a good rest. If you feel too cold when you first get in bed, get under the blankets and you’ll soon get comfortable.

According to science, our body temperature drops at night, so the cooler surroundings promote a better night’s sleep. The drop in body temperature is also needed for proper REM sleep when cellular repair and memory consolidation happens. As for the ladies going through “the change,” the colder, the better! When you wake up, the cooler temp will be invigorating, getting you moving for the morning. You’ll get used to the crispness, and those cool sheets do feel fabulous.

 

Shut Down the Devices

 

 

 

 

 

 

I used to be guilty of scrolling through my smartphone the minute my head hit the pillow. I couldn’t resist checking emails one last time before bed, not to mention tuning into social media happenings. Pile on the TV watching from bed, I may as well have gulped down a double espresso and pulled an all-nighter.

Not only does all this tech use make our minds overactive when they should be shutting down, but the blue light that shines from our phones messes with our sleep. It blocks the sleep hormone, melatonin, and it makes it harder to fall asleep. Not to mention, once you’re engaged with back-and-forth Facebook comments and start to worry about work, you’re already setting yourself up for another night of no sleep. Tuck those devices away well before bedtime. The messages will be there in the morning.

 

Eat Light

 

 

 

 

 

As much as I crave a heaping plate of pasta for dinner, I know that when I eat too much close to bedtime, I can’t fall asleep. My belly feels bloated and I usually have to get up in the middle of the night to use the bathroom…”TMI,” I know.

I try not to eat dinner too late, and I also keep the meal light. I’ll eat more at breakfast and lunch to make up for it, along with some healthful snacks throughout the day. Come dinnertime, I go for a fresh salad, some protein, like salmon, and a small helping of carbs, be it brown rice or a medium-sized baked potato. If I need a sweet ending, a piece of chocolate or a scoop of fro-yo does the trick. If I’m still hungry a few hours later, I have a small glass of warm milk or a couple of crackers.

 

A Few More Tips

  • Pitch black room – shut curtains, blinds, door, etc.
  • Muffle any outside noise with a white noise machine – it’s worth the investment
  • No pre-bedtime arguments to stew over
  • Make it a kid-free zone (a hard one, I know)
  • Lay off the caffeine by mid-day the latest
  • Get good pillows and sheets – they make a world of difference
  • Wear something loose and light to bed (or nothing at all!)

Hopefully these three tips will improve your sleep, they’ve certainly worked for me. Sweet dreams!