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Good sleep makes everything easier. If you’re tossing and turning, a few simple tools and habits can help you fall asleep faster and stay asleep longer.
A quick note: I’m a mom, not a doctor. This post is general information, not medical advice. Please talk with your doctor before starting a new supplement or routine, especially if you’re pregnant, nursing, have a health condition or take medication.
5 helpful sleep tools
- A body pillow. Great if you have back, hip or neck pain, or you’re pregnant. It supports your body so you can get comfortable.
- A white noise machine or fan. A steady sound covers barking dogs, traffic and a snoring spouse.
- A meditation or relaxation app. Guided breathing and calming stories help quiet a busy mind at bedtime.
- Blackout curtains. Even a little light can wake you. Blackout curtains or a soft eye mask make the room truly dark.
- A cozy, cool bedroom. Most people sleep best in a cool room. Breathable sheets and layered blankets help you stay comfortable.
What about sleep supplements?
Melatonin and herbal supplements like valerian are popular, but “natural” doesn’t mean no side effects. They can cause morning grogginess or interact with medications. Talk to your doctor before trying one, and never give sleep supplements to children without asking their pediatrician.
Simple bedtime habits
- Go to bed and wake up at the same time every day.
- Put screens away an hour before bed.
- Skip caffeine after lunch.
- Get morning daylight.
- Keep a notepad by the bed to jot down worries.
If you snore loudly, wake up gasping, or feel exhausted even after a full night’s sleep, talk to your doctor. Sleep apnea and other sleep problems are common and treatable.
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FAQ
How much sleep do adults need?
Most adults need 7 or more hours a night.
Is white noise safe to use every night?
Yes, for most people. Keep the volume moderate.
Does melatonin work?
It may help with jet lag or shifted schedules. Ask your doctor before using it regularly.
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