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Not Sleeping Well? 7 Tips For Getting Better Sleep

Tips For Getting Better Sleep

There are certain things that we humans need in order to function properly, and sleep is one of them. Sleep affects our mental and physical health in a variety of very real ways! (Learn more about how sleep affects your health by checking out my blog post at the link below.)

Related: 14 Surprising Health Benefits Of A Good Night’s Sleep

But if you want to perform at your best, not just any sleep will do! Truly good sleep needs to meet two requirements: it has to last a certain amount of time, and it needs to be of a sufficiently high quality. But unfortunately, there are about a thousand factors that can make both of those requirements hard to reach!

In order to make it easier, today I’ll be offering up 7 helpful tips for getting better sleep. Whether you have a lot of room for improvement when it comes to sleep, or you just need a bit of a tune-up, these tips will help you get back on track!

Related:  This Is The Only Thing That Helps Me Sleep Without Feeling Groggy

7 Tips That Will Help You Get Better Sleep

Tips For Getting Better Sleep

1. Start Keeping Track

You can’t improve your spending habits if you don’t know where your money is going, and you can’t improve your sleep habits if you don’t know when or how long you’re sleeping! So in order to get better sleep, keeping track of your sleep patterns is a great place to start.

For gadget lovers, there are several wearable gadgets on the market that will track your sleep for you. Several Fitbit models have built-in sleep trackers, as does the Apple Watch.

Tips For Getting Better Sleep

And for those who prefer the pen-and-paper approach, I put together a simple printable sleep tracker for you. If you use it regularly, a tracker like this can help you identify patterns in your sleep routine and figure out where there might be room for improvement. Use the button in the box below to download the sleep tracker.

Printable Sleep Tracker

Download this simple sleep tracker, print it out, and use it to record how many hours of sleep you’re getting each night.

A sleep tracker worksheet designed to help improve sleep quality and track sleeping patterns.

Download The Sleep Tracker

Tips For Getting Better Sleep

2. Fall Asleep Faster

Some people have no trouble staying asleep—it’s falling asleep that they struggle with. If that sounds like you, there are plenty of simple things you can do before bedtime to unwind, relax, and fall asleep faster. Get 9 helpful tips for falling asleep faster at the link below.

Related: 9 Things That Will Actually Help You Fall Asleep Faster

Tips For Getting Better Sleep

3. Wear Something Comfy

Many factors can affect the quality of your sleep, including what you wear to bed! I’ve always been a sweats and t-shirt kind of gal, but I recently invested in my first nice pair of pajamas. I can’t believe how comfortable they are, and I know I’ve been getting better sleep because of them!

On the other hand, there’s also some evidence to suggest that sleeping naked can lead to better sleep. So I guess the takeaway is that it doesn’t matter exactly what you wear to bed, as long as you feel as comfortable as possible! :-)

Tips For Getting Better Sleep

4. Get More Exercise

According to a 2018 review, getting more exercise during the day can improve your quality of sleep, even in those with insomnia. So if you haven’t been sleeping well, try fitting some more exercise into your routine!

(Keep in mind that exercising close to bedtime can make it hard for some people to fall asleep, so try to schedule your exercise early if possible.)

Tips For Getting Better Sleep

5. Lights Out

The blue light emitted by screens can interfere with your body’s natural production of melatonin and lead to poor sleep. If you’re having trouble falling asleep, avoid using your phone or tablet right before bed.

And it’s not just blue light that can keep you awake! If those LED indicator lights on your bedroom electronics are keeping you awake, check out the post below. It’s packed with ideas for covering up LEDs so they aren’t as bothersome!

Related: How To Block Those Bright LEDs So You Can Actually Sleep

Tips For Getting Better Sleep

6. Limit Caffeine

Caffeine can linger in your system for hours after you finished your drink and interfere with your sleep! Try to limit your caffeine consumption to the morning hours and early afternoon hours. Shoot for 2:00 pm as a good stopping point.

Tips For Getting Better Sleep

7. Take A Nap

If you’re not getting enough sleep at night, you’re running a sleep deficit. Taking a nap is actually a pretty good option for earning back some of that sleep! So if you feel like you need a nap, go ahead and take one! (As long as it’s still early enough in the day, or you run the risk of making it hard to fall asleep later.)

Related: Need A Nap? Here Are 5 Good Reasons To Go For It

How do you make sure you’re getting enough good sleep?

Jill Nystul Photo

Jill Nystul (aka Jillee)

Jill Nystul is an accomplished writer and author who founded the blog One Good Thing by Jillee in 2011. With over 30 years of experience in homemaking, she has become a trusted resource for contemporary homemakers by offering practical solutions to everyday household challenges.
I share creative homemaking and lifestyle solutions that make your life easier and more enjoyable!

About Jillee

Jill Nystul

Jill’s 30 years of homemaking experience, make her the trusted source for practical household solutions.

About Jillee

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Natural Remedies

  • I’ve had problems in this area and found that routine is helpful. Go to bed around the same time at night. Blue-blocking specs help with light from gadgets and tv. A lavender spray to the pillow doesn’t hurt.

  • After decades of sleeping with the curtains open in order to ensure I wake up in time to get to work, now retired, I close the curtains on my side of the bed, facing the sunrise, and as a result I sleep much better. I have to visit the bathroom more than once a night but I soon get back to sleep afterwards. Sleep in the dark!

  • I fall asleep easily but have a hard time staying asleep. My Dr, told me that sleeping is a pattern and to break that pattern would be key for me. He told me to take a nap for a couple of days and see if I see a difference. I was bound determined not to take a nap thinking I would sleep even less. However, to my amazement after a few days of napping, I was staying asleep. I find I have to resort to naps now and then, but my sleep has greatly improved!

  • I’m glad to see that power naps are okay. I’ve struggled with being awake early at a certain time and then finally going back to sleep. I think part of it is working a certain shift for years and having to be up earlier. So I have my body clock waking me up on days when I’m off or have later shifts. My mom has always been one to take nightly baths. She says it helps her go right to sleep.

    • Thats me for sure. I have a hard time staying asleep. I think part of it might be approaching menopause. One of my Sisters has struggled with this for years.

  • I downloaded the (free) Sleep Cycle app a few months ago and love it! It has you set an alarm for your desired wake up time and it goes off within a 30 min window of time before your alarm goes off when you are the most awake. It’s crazy but it works! My main reason for downloading though was that the app “grades” each night of sleep!

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