How I Get a Good Night’s Sleep With These Simple Sleep Tips

You wake up in the morning with that amazing feeling of having slept all night. The sun is warm on your face as it peeks through the gap in your curtains, you hear the birds singing, and a sense of peace and calm flows through your body. You slowly stretch, looking forward to your delicious and nutritious breakfast and favorite drink. 

These are the mornings we dream of, right? I wanted to share my own experience of getting a good night’s sleep in case it helps you too. And I’m a lone parent of two children, so sleep is both precious and hard to come by sometimes.

But these are the simple changes that have helped me and my children get a good night’s sleep so that we now really look forward to the evenings and our bed time routine.

Your sleep environment is your sanctuary

Firstly, I want to mention that when i started to take my sleeping environment seriously, it really started to get better quickly.

The temperature of your room and the feel of it can help you to sleep amazingly. The Sleep Foundation reports that the ideal temperature for sleep is between 65-68 °F. 

I’d also like to mention that regularly washing our bedding, de-cluttering, and cleaning the room regularly can help reduce dust buildup and prevent congestion, especially for those sensitive to allergens like me!

Tip: Use a room temperature monitor and an air purifier to assist you with an ideal sleep environment.

Your day matters

I find that when I have smoother days—whether they follow a general routine or are filled with happy, connected moments with friends or family—it often leads to a calmer bedtime because I feel more regulated.

On the other hand, when I take on too many demanding tasks in a day or get thrown out of routine for long periods, it can make it harder to relax and fall asleep.

Doing physical activity every day can help with sleep, according to research. But figuring out the best time of day for you to work out is something you can have fun discovering. 

From my experience, what matters more to me is what I am actually doing. For example, I find running and walking really quite boring. I’m sorry, but I do! However, I get so much enjoyment from swimming or bike riding—it feels like you’re floating on air or flying through the sky!

Daylight is really important too. I love going outside sometimes just to do nothing but soak in the sun—you can almost instantly feel that happiness boost it gives you.

Tip 1: Journal your day and take note of what’s going on and how you sleep. This can help you spot patterns and show you what works for you and what doesn’t.

Tip 2: Preparing for the next day can help you to relax. Make a list of anything that needs preparing for tomorrow so you can get these done at a natural pace rather than rushing last minute and going to bed feeling rushed.

Tip 3: Give yourself small and enjoyable exercise goals, for example “I’ll try swimming for 30 minutes with a friend”

Tip 4: “Grounding/Earthing” – The Counselling Directory mentions a study from the Journal of Environmental and Public Health that found grounding improves sleep, reduces pain, and decreases stress levels.

So if you can make your garden safe, go outside barefoot, or head to the beach and take your shoes off! I LOVE how this makes me feel.

Your evening matters

This also leads me to talk about your evening. Evening routines aren’t just a trend—they really do help you get a good night’s sleep.

I find that I really look forward to the evenings because they’re calm. I laugh and cuddle with my children and my dogs, we go to bed early, and I’ve made our bedrooms cozy and inviting to be in.

Little things like a comfy pair of oversized pajamas, a rug that feels amazing on your feet, and putting on a podcast that makes you feel comfort and happiness can make a big difference. You may prefer listening to nature sounds—whatever you do, just try not to spend too much time on your phone.

If you need to use it, do what you have to do and check what you have to check, but please be self-aware if you’re just scrolling from boredom when you could be cozying up and enjoying your evening. Be mindful and experience genuine and lasting joy from your bedtime routine.

Tip 1: Do something you find both enjoyable and relaxing before bed. For example drawing or coloring. The trick is to do something that makes you feel in the moment, nothing that makes you feel like a task or a job.

This helps to wind down and unplug for a while. It truly feels magical when you find the “thing” that calms your mind and grabs your attention like this.

Tip 2: Spend a moment reflecting on things that went well in your day this will help you to go to bed feeling happy and content. I Use this 5 minute journal, It’s short but lovely to fill out. 

Comfort and connection are everything

What makes you feel calm and comforted? These are the things to surround yourself with at bedtime.

Wanna know something some could consider a little embarrassing? I LOVE taking to bed those TY squish toys. I’ve collected quite a few. They feel even better than pillows, in my opinion, and they’re adorable. I love having these in my bed because they make me feel comforted, and it all adds to that feeling of falling asleep easily.

Find bedsheets in a material that feels comforting to you. Some people love brushed cotton (I personally find it too hot). I like a cooler cotton fabric that is super soft. Experiment with whether a shower or bath helps you fall asleep better or if you prefer that for the morning.

Also, let’s not forget connection. I find that if I speak to a close friend before bedtime, snuggle up and read a favorite book with my toddler, or go plonk myself on my preteen’s bed to hear his funny stories, it all leads to a better night’s sleep because you go to bed feeling connected to those you love.

Tip: listen to, or speak to someone/something that makes you feel like you before bed. Even if this is reading a book you love or journalling in a journal you enjoy.

Your diet can support or hinder your sleep

I am the first person to reach for a big bar of chocolate when I want to reward myself. However, if I do this too close to bedtime, it just feels like I’ve gotten my body ready for something exciting, and I won’t get that relaxing, ready-to-sleep feeling.

I’ve also learned that there are certain foods to avoid. This is going to be different for everyone, as we all have different ingredients that can trigger unwanted symptoms.

For example, I’ve learned to stay away from certain sauces, as I’ll just end up waking up with heartburn through the night. And eating right before bed is just not the best idea unless you enjoy waking up constantly and having lots of random dreams!

I am intentional about choosing easy-to-digest foods with high nutritional value because I find it supports sleep. Things like rice and potatoes rather than too much bread or pasta.

Tip 1: Note down if you try a new food in your day so you can see which foods your body doesn’t quite like.

Tip 2: Some of the foods the Sleep Foundation lists as best foods to support sleep are: Kiwi, Tart cherries, Fatty fish, nuts, and rice! My toddler and I eat rice most days so I can vouch for that one! (maybe I could try the tart cherries and kiwi to get her to wake up a little later than 6 am for just once..)