Now that I am in full blown tri training mode over here, my rest and recovery is that much more important. The past few years I’ve had more restless sleep and have become such a light sleeper. This often results in my waking up a number of times a night. There are a few rituals I’ve adopted recently that are helping me to get a better night’s sleep. Today I am sharing my 5 Steps to a better night’s sleep.
As mentioned, in celebration of my blogiversary I have a fun giveaway each week this month. Read on to learn about Sleep swag silk eye masks and how you can enter to win one.
5 Steps to a better night’s sleep
Find your sleep number
First find your “sleep number”. The number of hours of sleep you really “need” to feel rested. This is different for everyone. For me it’s 7.5 ideally. I can make it ok on 7 but I really prefer 7.5.
Turn off all electronics and TV’s 30 minutes before bed
Turning off my electronics has been huge! I have been able to do this recently and it’s very liberating. I’ve read some articles about watching TV right before bed leads to more restless sleep. I have not yet been able to get my hubs on board but working on it.
Stretch/Yoga
Admittedly, I do not always get in all of my daily stretches during the day. I have been keeping my foam roller and some other “torture devices” in my bedroom and doing about a 10 minute stretch with some basic yoga in the evenings. It’s really relaxing and gets me in a sleep mode.
Read
Taking the time to read a few chapters of a book or a quick flip of a magazine, starts to make me feel drowsy at night. I am currently in the middle of a few good ones now.
Block out interference
I mentioned how I have become such a light sleeper of late. Even back in college, I was noise sensitive and started wearing ear plugs and eye shades every night. Yup I’ve been doing that since the 80’s. I need to have total sensory deprivation or I can’t fall asleep! I won a lovely Sleep Swag silk eye mask from a contest on Julie’s blog last year and it has become my favorite. It’s super soft on my skin but still stays in place while I sleep. After letting Sleep Swag know how much I loved their made in the US product, they offered to raffle off one to one of you. I know you will love it as much as I do!
Thanks to Sleep Swag for offering a prize to my readers. I was not compensated in any way for this post. Just sharing the love.
Those are a few of my tips for a better night’s sleep hope they help you out as well. Now to figure out how to get my husband to stop tossing and turning and waking me up 🙂
Tell me: What are you tips for a good night’s sleep? Do you use eye masks or ear plugs? What’s your sleep number?
a Rafflecopter giveaway
Linking up with
Lately I have been foam rolling, then doing a few minutes of meditation before bed. We have a tv in the bedroom and my husband likes to watch it before going to sleep. Its not ideal for me but I still fall asleep quickly and seem to sleep well throughout the night. Id love to break him of that habit though.
Breaking the husbands of their habits too is a monumental task!
I always felt like I could use more sleep. I have been going to bed so late and getting up so early that it has wiped me out.the other wk I went to bed at 8 and didn’t get up until 8 ( and that is when my alarm went off) I bet I could have slept another hr. I must have needed it! I wish I could read more at night. I either feel so guilty reading and think I should be doing something else more productive or when I do t sketch the time out I usually get sucked into a good book and do not end up going to sleep any earlier.
Sounds like you are in need of a little more sleep! Take cared of yourself
Last night I couldn’t stay awake! Right now I”m having some issues staying asleep, simply because of the stress of what is going on, but I’ve got going to sleep down pat–I just have Alex watch basketball 😀 Have a great weekend, Deborah!
You do have a lot going on right now! Have to stock up on that extra sleep while you can
I’ve been sleeping very poorly since my diagnosis with RA. Not sure if it’s the meds or the illness but I want to sleep! LOl….
oh no that’s not good. I hope your body adjusts to the meds and you are able to sleep again. That’s the worst!
I’d LOVE to know what my ideal sleep number is! I’m able to function on 5 hours, believe it or not, even when I was 26.2 training last fall. I don’t lay awake and wonder/worry about stuff…my brain just refuses to shut down. I do try to read a little, and that helps.
Wow 5 hours really?! I would be a zombie but I guess we all did it when we had babies
My best nights sleep are the ones when I stop checking my phone and read. It is my favorite way to unwind. As soon as I turn my light off I also now turn my down, so if anyone calls or texts I can’t see the screen light up. It’s working well.
That’s exactly what I do they can wait until morning!
I need about 7-7.5 hours too. Sadly, I rarely get enough, but I’m working on it. I actually sleep pretty well, I just get up too early. 😃
I am so not an early bird!
Oh, I so need this! I have always been a very light sleeper. And my husband snores. And tonight we’re sleeping over at my parents, on a trundle bed — pray for me! And this comes after a week of poor sleep. 🙁
I’ve tried ear plugs and never really found them helpful. I pretty much do all of the above.
My other tip is to stop drinking a couple of hours before bed to minimize those bathroom trips — I have so much trouble falling back asleep once I’ve had to get up.
The worst is when my husband wakes up to go to the bathroom and then it wakes me up so then I have to go. Oh the sleep struggles! Sleeping on a trundle bed is a tough one.
Usually when my husband gets up to go, I’m already awake (but just laying there).
The trundle bed is just one night. And the blaring tv will be far worse!
OH no! Good luck this tonight 🙂
I am NOT a good sleeper at all. I have no problem falling asleep but it’s hard for me to stay asleep through the night. I pruchased a sleep sounds machine and that helps me a little.
It hink my biggest problem is that I’m always on my phone or laptop before bed – I need to stop that!
Yes! I think it would really help you
I could definitely use a sleep mask as it would definitely be good to block out some interference. My sleep number is definitely at least 7.5 or I definitely feel quite groggy!
I love the sleep mask thanks for entering!
My magic number is 7! You know I have never tried sleeping with one of those over my eyes- I think I need to. At my house I really need ear plugs, my hubby snores!
I think you would love the sleep mask it’s a game changer for me
I could always use a little extra help getting to sleep and staying asleep – blocking out the light would be something to try!
It’s so helpful! Thanks for entering
Yayayayy! I’m so glad you connected with this amazing company! I love that they are women owned business supporting other women… the true definition of girl power!
I’m not going to enter the giveaway, because I already have a few of their fabulous masks and I want someone else to try it BUT what an awesome giveaway.
And I really need a full 8 hours. I wish I could do less, but that’s when I feel the best.
I know they are so great and thank you or introducing me to them. I am going to need another one soon
We share the same number! 7.5 works for me too! 😀
Now to just make sure we get it!
I love reading before bed, but if it’s intense, or I don’t like certain characters, I won’t be able to fall asleep. My brain wants to know what happens next, or comes up with all different theories about what will happen. Or if I finish a book right before bed, I sometimes keep thinking about whether I like the outcome or not.
And electronics don’t bother me. Weird.
That is why sometimes I like the magazines or crosswords before bed
Read before going to works for me, but definitely not e-books since those can disrupt your sleep. I often read at least 20 minutes before bed time. It’s the best.
Yes It agree!
Great tips! I’ve begun the no screen thing and it really does help.
It really does!
yoga or some sort of exercise helps me tremendously with my sleep!
I totally agree!
Occasionally I wear ear plugs, but hate the light roaring sound they cause. Do you notice that or have you just gotten used to it by now?
So I use ear plugs that are wax and not those ones you roll up. Therefore, I can mold them to my ear and they also block out the air noise
I’m early to bed, early to rise but a good sleeper who loves and needs her sleep. My husband is late to bed and drags out of bed at last minute in the morning and doesn’t sleep great, so he sometimes grabs a book that has this annoying booklight that seems as bright as an overhead light. I could totally use a sleep mask when he decides to read in the middle of the night!
Sounds like you definitely can use one!
I’m 30 weeks pregnant….enough said 😉
ha ha yes!
I travel frequently for work, meaning many nights in hotel rooms that aren’t always optimal for sleeping. Would like to put the odds in my favor — thanks!
Yes for sure!!
I keep trying to comment on your page but it tells me I am spam. love your tofu recipe and would love to have you link it up w us for meatless Monday this week
Reading does it for me. If I read I usually have the best night’s sleep. Unfortunately my husband and I have found some shows we’re really into and since we’ve never done the “binging” thing, I think we’re making up for lost time. Lol!
ha ha it’s hard for me to get my husband on board too
I’d love to win a sleep swag mask because #1 I cannot sleep unless it’s pitch black and sometimes (especially when traveling) that’s just not possible…or during a mid-day nap when my kid is napping. Also…as my sleep number is currently averaging 4.5 hours…I need ALL the help I can get. #newmom
oh my that’s not good! You do need some sleep help
Good tips! I definitely find I need to step away from all electronics to give myself a chance to wind down.
I think we all do!
Turning off the electronics is soooo key before bed, or especially the blue light
Yes but hard to do sometimes!
I have horrible sleep habits!
You get up so early everyday!
I really need to start enforcing the no electronics before bed thing. It’s so easy to get sucked into mindless scrolling!
Definitely and I’ve found it so helpful
Love this blog Deborah! I am obsessive about my sleep. I think my sleep number is 7. CANNOT function on anything less. Too early wake ups creep up on me occasionally. I have a sound machine and I read a few minutes before bed. I resort to melatonin when the going gets really rough 😬.
Thanks Kristen! The sound machine is great too. I also use melatonin I think it helps a bit with falling asleep
it looks very comfortable!
I love sleeping with it
I have always wanted a sleep mask! My husband and I go to bed at different times…because we stop reading at different times! Would be nice to block out his reading lamp!
Yes it would certainly help a lot.Thanks for entering
I need to be better about turning the electronics off. Many times I fall asleep on the couch watching TV. Instead, I just need to turn it off and head to bed.
OH I think you would feel much better if you did! Especially with the marathon training coming up (just saying 🙂 )
When I stopped going to bed with my iPad it was a game changer. Haven’t done it again since. Great tips!
It is a game changer! Happy sleeping 🙂
I’m so bad about staying away from electronics before bed!
It makes a huge difference for me!
I am generally good at getting to sleep, but I would love a mask for travel!
It would be great!
I’ve always wanted a silk one
They are so soft and nice
I definitely don’t get to sleep enough, so I very much value the little that I do get to have! This would be awesome!
With your crazy schedule it’s really hard!
I’m a such a light sleeper. And I definitely need to sleep more, I now sleep about 6-7 h day. Love your tips. Thanks for sharing this Deborah!
Thanks. I’ve become such a light sleeper as well
My work is not really good these day and every time I get to bed, I keep thinking about this problem and that problem… So tired. I will try to follow your advices. Hope it works!
Sending good sleep vibes your way
I have trouble sleeping somewhere new.. would love to be able to go away and sleep
Thanks for stopping by and entering
Reading before sleep is really useful, especially as boring as possible. My brain thinks, it was better to throw it away and have a good sleep. But actually, I cannot sleep with an eye mask. This one is so uncomfortable.
I would love to win so I can enjoy more restful sleep.
Thanks for entering!
I am so used to sleeping with a TV on in the winter and a box fan on in the summer that I can’t sleep in total silence anymore. This is all thanks to my husband. I do know that I need 7-8 hours of sleep to feel rested. I generally take my time getting ready for bed, washing my face, teeth brushed. And I try my hardest not to fall asleep in front of the TV. This might mean a 9pm bedtime but it is worth it the next day.
A good night’s sleep is always worth it!
I can’t sleep with an eye mask or ear plugs but I always find that if I take the time to unwind before going to bed I sleep so much better – and essential oils also work wonders!
I have not tried the essential oils yet!
Hi Deborah, I’m a light sleeper myself. I do strech every night before sleep. But I’ve read somewhere that it is not good too read books just before going to sleep, did you know that? Angel
No I have found that to be true for me but maybe it depends on what you are reading?
My room doesn’t get super dark, so a sleep mask would definitely help me get a better nights sleep!
Thanks for entering!
I work overnight so this would be great since I have to sleep during the day.
So i can get a good night sleep
Thanks for entering!
I would love to have this because right now I sleep so badly at night and I know this would help me sleep like a baby…
Reading before sleep is very useful, specially boring times
yes definitely!