22 Smart Tips To Help You Sleep So Much Better This Year – BuzzFeed News


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Health

Catch more zzz’s in 2017 than ever before.

Over the past year, we’ve asked
the
members of the BuzzFeed Community to tell
us their best sleep tips, plus done some
research and testing on our own.

Note: This means that not all answers are from
Community users.

ID: 10266633

3. Think
through a bedtime and sleep routine that would
work for you.

Think through a bedtime and sleep routine that would work for you.

View this image ›

This routine from
The Huffington Post is a good place
to start. You could also use this format and
these guidelines to map out a more specific
routine that works for your life.

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4. For
example, you could end your day with a simple
yoga routine, if that’s up your alley.

For example, you could end your day with a simple yoga routine, if that's up your alley.

View this image ›

Read more about how to do these poses and why
they can help at
Livestrong.

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5.
Replace your yellowing pillow you’ve had since
college with a pillow that will actually
support and cradle your head.

Replace your yellowing pillow you've had since college with a pillow that will actually support and cradle your head.

View this image ›

Rachel Miller

Read our editor’s recommendations for memory
foam pillows
here, and an in-depth analysis and review
of bed pillows
here.

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6. Cover
your bed with a weighted blanket to help calm
your nighttime anxiety.

Cover your bed with a weighted blanket to help calm your nighttime anxiety.

View this image ›

This one, $179.95, is well-reviewed on
Amazon.

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7. Write
down a to-do list for the next day to help
reassure yourself that you won’t forget
anything you need to do.

Write down a to-do list for the next day to help reassure yourself that you won't forget anything you need to do.

View this image ›

This can be helpful if you’re laying in bed
thinking about everything you need to get done
over and over. This layout is in a bullet
journal (learn more about what that is and how
to use one
here), but you can use whatever list format
you like.

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8. Or if
to-do lists stress you out (you’re
not alone), try making a “done” list or a
“daily gratitude” list.

For more tips on how bullet journaling or list
making can help improve your mental health, read

this post.

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9. Join
Team PJs and find affordable sleeping clothes
that you actually love.

Join Team PJs and find affordable sleeping clothes that you actually love.

View this image ›

Rachel Miller

As Rachel explains in her post about
bedroom upgrades, your favorite pajamas
don’t have to be pricey, they just have to make
you happy. And eventually, Pavlovian
conditioning may help you relax every time you
put them on.

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10.
Seriously, don’t use your phone or iPad or
computer or anything with blue light just
before bed.

Seriously, don't use your phone or iPad or computer or anything with blue light just before bed.

View this image ›

It simulates sunlight and can make your brain
produce the stress hormone
cortisol. Watch
this video for more useful sleep tips.

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11. But
if you don’t want to give up your screens, at
least enable Nightshift or install an app like
f.lux.

But if you don't want to give up your screens, at least enable Nightshift or install an app like f.lux.

View this image ›

Basically, you want to shift your screen from
emitting blue light to emitting the warmer,
more calming orange and red tones. Read more
about Night Shift and f.lux at
Business Insider.

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12. You can
also use your technology to help you track your
sleep and wake up calmly.

Natalie Brown / BuzzFeed, Sleepasaurus

Of course, if you can make it work so you don’t
have your devices in your bedroom, that’s all for
the better. But if you’re going to have them by
your bed anyway, you might as well make them work
for you. iPhones come with the Bedtime feature in
the clock, and you can also download tons of apps
like Sleepasaurus ($2
here) to help you relax, track, and monitor
your sleep habits — get some recommendations

here.

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14. Get a
sound machine that will make relaxing white
noise or nature noises, especially if you have
loud neighbors.

Get a sound machine that will make relaxing white noise or nature noises, especially if you have loud neighbors.

View this image ›

This one, $19.49, is the bestselling sound
machine on Amazon, and also recommended by a
reader
in this post.

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15. Or
listen to soothing podcasts that tell generally
non-stressful stories, like Sleep With
Me or Welcome to
Night Vale.

Submitted by Amelia Cox and Grace Lyon on
Facebook, for
this roundup of reader tips on sleeping
better. I also can personally recommend this — on
nights when I can’t calm down because I have too
much going on, I listen to either of these
podcasts to help distract my brain and relax
(although Night Vale can be a little too exciting
some episodes).

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16. You can
also play audiobook versions of your favorite
books from childhood.

You already know the stories, so you can just
relax and enjoy them. You can buy the Harry
Potter
audiobooks on
Pottermore, or download tons of different
audiobooks on Audible.

Submitted by Jenny Sue on Facebook and milliegalloway,
for
this roundup of reader tips on sleeping
better.

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17. Scent
your space and bed with a smell that relaxes you.

According to
The National Sleep Foundation, any smell that
helps you relax can help you get to sleep faster.
Lots of people love lavender, whether it’s an
essential oil you dab on your wrists or a small
scented pillow like this one
this pillow from Coco-Mat, $9.

Candles are okay, but you have to be careful to
blow them out before you fall asleep. Room sprays
and reed diffusers are a good alternative — I
personally like the
Amber & Moss spray from P.F. Candle Co.,
$10, because it reminds me of the lake by the
house where I grew up.

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18. If
your partner snores, talk to them about
strategies that might help them stop (and you
will both sleep better).

If your partner snores, talk to them about strategies that might help them stop (and you will both sleep better).

View this image ›

These strategies from
The Sleep Matters Club can help, but
chronic snorers should definitely talk to their
doctors. And if you’re the one who
snores, do this for the sake of your partner!

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19.
Masturbate, because, duh.

Or, if you do have a partner who’s into bedtime
romps, have sex. Submitted by zlfg13, for

this roundup of reader tips on sleeping
better.

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20. Start
making your bed every day.

Start making your bed every day.

View this image ›

Rachel Miller

A poll from the
National Sleep Foundation found that people
who reported making their beds also reported
better sleep overall — get more reasons you
should be making your bed every day
here.

To simplify the process, you can try
this duvet cover, which has a flat sheet on
the bottom and the decorative duvet on top, so
you only have one cover to pull up in the
mornings. Personally, I got in the habit last
fall by literally putting a gold star sticker
in my daily planner for every day I actually
did it, which was unexpectedly motivating.

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21. If
you sleep with a partner, try replacing your
single set of bed covers with two twin sheets
and two duvets.

If you sleep with a partner, try replacing your single set of bed covers with two twin sheets and two duvets.

View this image ›

This idea makes so much sense: you can still
cuddle, but then when it’s time to actually
sleep, you’re less likely to be woken up when
your sleeping partner pulls the sheets off of
you.

It’s suggested by National
Sleep Foundation, but also a common way to
make your bed in
Switzerland (and other European countries)
and recommended by Kate at
Wit and Delight, Amanda at
Wit and Whistle, and Rebecca at
Scandinavia Standard (h/t to
Cup of Jo to bringing this to my
attention).

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22. And if
your sleep problems persist, don’t hesitate to
talk to your doctor or potentially a sleep
specialist.

Don’t blame yourself if you keep trying to get
better sleep but just can’t. Get tips for talking
to your doctor about sleep at
The National Sleep Foundation. And if your
primary care doctor can’t help, they’ll probably
recommend you to a specialist who can.

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Tagged:sleep ideas,
2017
sleep, flipped, how to
sleep better, insomnia, not
sleeping well, sleep better,
sleep
charts, sleep disorder, sleep tips

 

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