Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

One thing is certain: I love to go to bed. I mean, who doesn’t? It’s the new self-care. But when I am on a streak of not sleeping well, I truly start to despise bedtime because I assume it’s going to result in waking up frequently, tossing and turning, and ultimately, not being as bright-eyed and bushy-tailed as I want to be in the morning. Read more: I wake up feeling puffy and irritable. Sadly, no ice roller I’ve tried has been able to fix week-long sleep-deprived face swelling, so I’ve made it my mission to do my research on how to wake up more well-rested, which has resulted in me trying some popular tips for getting better sleep. Just like anything, some worked and some definitely didn’t, so I am sharing the 10 ways that actually work and can help you get better sleep by tomorrow.

1. CBD before you go to bed

We all know how much CBD is great for mood, anxiety, productivity, and mood. But, we also love how effective CBD is at bedtime. According to Equilibria, our go-to source for high-quality CBD products, “CBD works with the endocannabinoid system (ECS) to support homeostasis, which in turn may balance other areas of your well-being, such as maintaining healthy sleep and wake cycles.” Simply put, it can help you feel calmer and at ease when you are winding down, which in turn can result in better sleep.

Equilibria’s Sleep Gummies are our favorite because they are formulated with their high-quality CBD along with CBN and a botanical blend of chamomile and L-theanine, which help women combat restlessness and unwelcome thoughts at night. Talk about It’s a game changer. You can try them yourself, and you can use code THEEVERYGIRLTake 20% off your first Equilibria purchase

2. Incorporate meditation or breathwork

Do you feel like the thoughts are racing in your head when you hit the pillow? You’re not alone. Sometimes it can be difficult to get rid of the stress from the day. You can relax your mind and body by doing breathing exercises and/or meditation before bed. According to the Sleep Foundation, research shows that meditation and breathwork “can help improve insomnia, and may even improve sleep quality.” Not sure where to start? Get an app! There are many options to choose from, depending on your interest.

Breathwrk

Guided Breathing App

The Breathwrk app has more than 1,000,000 worldwide users. They offer guided breathing exercises to help you fall asleep, ease anxiety, and wake up.

Headspace

Mindful Meditation App

Headspace offers meditations that help with stress, sleep, and mindfulness. Headspace is a top-rated app with more than 70 million users and 600k+ reviews.

3. Do some exercise during the day 

I know what you’re thinking: Do I have to?But listen, I’m not being facetious. The good news here is that you don’t have to run a marathon in the name of getting a good night of rest. Even engaging in just 30 minutes of aerobic activity throughout the day can lead to more slow-wave sleep (read: deep sleep) during the night and can help you decompress so that when it’s time for bed, you’ll have an easier time falling asleep. So roll out that yoga mat, get those steps in, or pick up a light set of weights—you’ll thank me tomorrow morning.

4. Reduce your body temperature

I despise being cold—like I get straight-up cranky if I am chilly—but I can’t deny that I feel like I get a better night’s sleep when I am a little colder. Sleep Advisor’s Thermoregulation Guide breaks down how body temperature regulation works while we are sleeping and sheds light on how a drop in body temperature can help you fall asleep faster and improve the quality of your REM sleep. This will help you to fall asleep faster and improve your REM sleep quality.

Brooklinen

Cooling bedding bundle

Brooklinen says percale sheets can make your entire bed feel like “the coolest side of your pillow.” *Adds to cart*

5. Reading is better than screen time

I have to confess that I am guilty, I scroll through my Instagram feed and watch episodes of #Guilty. Schitt’s CreekUntil the moment that I close my eyes. Most of us are. We all know about the harmful effects of blue light. But one of the main reasons we should limit our screen time, especially before bed, is the impact it has on our melatonin production. The National Sleep Foundation recommends that you avoid electronics during the hours leading upto bedtime.

Try reading a book to help you fall asleep. If you’re antsy before bed or not ready for sleep, reading can help promote a more relaxed and peaceful state of mind. According to a 2021 study, reading before bed was linked with improved sleep quality. It is worth switching to reading instead. These are some light reads our team has been enjoying lately:

Taylor Jenkins Reid

The Seven Husbands Of Evelyn Hugo

This book is a favorite of many editors, but Ashley, our Branded Content Editor, loved reading it before bed. It is a captivating story with complex characters and short chapters. This makes it an easy read to escape into after the Zzzz’s have taken over.

Emily Henry

People we meet on vacation

Many of our team members treasure this book dearly and with good reason. This romantic friendship between lovers provides all of the escapism we desire, but is low enough that it won’t keep us awake until 2 a.m. with cliffhangers.

6. Avoid eating at night

While the idea of a late-night snack can be overwhelmingly tempting, according to Alexis Supan, a registered dietitian from the Cleveland Clinic, eating late at night goes directly against our body’s circadian rhythm. “It’s best to stop eating about three hours before going to bed,” she noted. “That allows plenty of time for your body to digest the last food you ate so it won’t disrupt your sleep but leaves a small enough window before sleep that you won’t go to bed feeling hungry.” This way, while we’re getting into sleep mode, our digestive system can rest along with the rest of our mind and body.

7. Use blue light-blocking glasses

If avoiding screens at night isn’t always an option for you because you study or work late (or you like to read on a Kindle), make sure that you utilize nighttime mode and/or wear blue light-blocking glasses. Most devices allow you to adjust the brightness of your screen to make it yellowish. This is a great option for your eyes and can have little or no effect on your circadian rhythm. I have the nighttime mode on my phone and computer all day, and I wear blue-blocking glasses every day. I recommend both!

8. Limit caffeine consumption

I know what you’re thinking, but hear me out: You can do this. I’m not suggesting you stop drinking coffee or tea, although I would never recommend it. However, limiting your caffeine intake can help improve your sleep. According to the American Academy of Sleep Medicine caffeine can have a disruptive effect on your sleeping patterns and decrease your overall sleep time. If you are looking for something to drink but still feel well-rested and alert, choose a caffeine-free or decaf tea.

Celestial Seasonings

Sleep Tea

There are so many sleepy-tea options online and in grocery stores. But this is my favorite. This organic tea with melatonin is perfect for those who like mint.

9. Take a break from naps during the day

While I love a good nap, the reality is that if you take too many or too long naps during the day, it can affect your nighttime sleep. Next time you feel like you are in a mid-day slump, it is worth resisting the urge for a cozy night. Instead, you can drink an ice-cold beverage, exercise, or get some sunlight by using a light therapy lamps.

10. Maximize your sleeping environment

If there’s one area that you have the most control over when it comes to getting better sleep, it’s maximizing the environment that you’re snoozing in. According to the CDC, a “good” sleep environment is one that is dark, cool, comfortable, and quiet. And while you can’t always control street lamp placement outside of your bedroom window or a train that might pass in the night, you can make adjustments to your space to make it a sleep oasis. You might want to invest in a blackout or sleep mask to promote darkness or a noise machine or headphones to keep it quiet. We promise: You’ll never regret investing in your sleep space.

Nicetown

Blackout Curtains

Our nurse-turned-editor swears to blackout curtains for the best sleep ever. These curtains were so helpful for her nights of emergency nursing, when it was dark and gloomy.

SALEIOV

3-Pack of Sleep Masks

These lightweight sleep masks are perfect for blocking out light from your home or travel, as you don’t always have access to blackout curtains. Keep awake by the glow from the microwave? It couldn’t be us.

Marpac

White Noise Machine

A white noise machine is a must-have in your life if you want to drown out any external noises that could wake you up (we’re thinking of you, middle-of the-night choo choo train). Marpac’s white noise machine is a trusted team favorite. It is portable, so you can take it wherever you go.

This post contains a sponsored addition of Equilibria. All opinions in it are those of The Everygirl editorial team.