How To Sleep Better Tonight

Of all the ways I invest in self care, prioritizing sleep has been the most impactful. Sleep is a necessity, not a luxury, and you deserve to sleep better. I can truly say I’m getting some of the best sleep of my life. I have my routine down, my arsenal of tools and I wake up feeling rested.

The best part? I’m not going to tell you to put your phone in another room. I use my phone on night mode in bed every single night. I enjoy it and I’m still able to get great REM sleep. Here’s how to sleep better, if not great.

Mattress

First things first; you have to get this part dialed in. The right mattress is the most important piece of the sleep puzzle and will give you the biggest bang for your buck.

As someone who’s main complaint was getting hot overnight, and as a back sleeper, I’ve found that memory foam is the devil. It traps body heat and loses structure over time, causing sagging and weak support.

I sleep on a Purple hybrid mattress and I’m never going back. The grid structure has made all the difference in both air circulation and support.

Sleep Mask

I love that our house gets ample natural light but it causes serious sleep disturbances after sunrise. For me, a sleep mask is an absolute must.

I’ve been a long time user of Manta sleep masks because there’s no light leaks or pressure on lashes. I recently upgraded to the Manta Sound Sleep which takes things to the next level. It has thin bluetooth speakers embedded into it which I use to play soothing noise.

I love my Manta, but I did see this alternative for a fraction of the cost.

Soothing Noise

Listening to white noise soothes many adults and babies alike. However, I’ve found that my perfect sound soother is brown noise.

Brown noise is a lower frequency than white, which I find to be a bit high pitched. Brown noise sounds similar to the gentle hum of an airplane while traveling. I’ve found I’m also a fan of pink noise.

I play either this brown noise or pink noise playlist every single night. I sleep through my neighbor’s dog barking in the morning, my cats fighting, and who knows what else.

Bedding

I think your bedding has just as much to do with quality sleep as your mattress. I alternate between two types of sheets, depending on the season. Spring through Fall, I’m obsessed with these cooling Lyocell sheets. I have several sets and I hope Threshold never stops making them.

Once it’s winter here in Iowa, and the temps are in the teens and below, I switch to old school flannel.

I know the camp is divided but I use a top sheet. I fully support the reasoning for one, which is that it keeps your comforter clean, since you’re likely not washing that as often as your sheets.

Speaking of comforters, I use the Buffy Breeze. If you’re not a hot sleeper like me, you might be more into the Buffy Cloud.

Shower

I am a passionate member of team night shower. I like to rinse the day away. Showering before bed also signals to your body that it’s time to wind down and there’s something so lovely about getting in your bed fully clean.

Mouth Taping

I know; it seems claustrophobic, creepy and weird. I know it seems like you won’t be able to breath. You will and it’s worth it.

Mouth taping re-routes the air you’re inhaling to your nose’s own little filtration system. It’s better for your dental health, your brain and even your snoring if that’s an issue for you too. I think it’s worth mentioning that I haven’t been sick once since I started doing this.

You don’t even need to buy the dedicated mouth tape products either. I use hot pink kinesiology tape and it works great. Every week, I just cut 7 little strips and I actually wear it diagonally across my mouth so it’s not fully covered.

Humidifier

Dry air can dramatically affect your sleep. If you wake up with a dry, scratchy throat, parched skin and bloodshot eyes, I bet you need a humidifier in your bedroom. I’ve tried a lot of them, included the nightmare that is Canopy, and this Levoit humidifier is the best I’ve found. I love that you can control it with an app so you can adjust it from bed.

It’s not really annoying to clean and I’ve had mine for going on 3 years now, no issues. I highly recommend picking up some of these to drop in your humidifier. I haven’t had any gross scale building up or the white dust thanks to them!

Sleep Supplements

I take magnesium pretty much every single night. The sleep quality I get with it is too good not to. I know some people really love tart cherry juice for this too, and I occasionally take the extract as a supplement. I don’t find it makes as marked of a difference as magnesium and usually just gives me weird dreams.

I know frequent use of melatonin is discouraged, but I do like this Hilma Sleep Support supplement for when I really need to get serious before and early morning.

No Alcohol

If I want quality sleep, I’m not drinking alcohol. They simply do not go together. These days, I’m rarely willing to sacrifice good sleep for a wine night. I still do once in a while, but sleepy time is my favorite.

Mouth Guard

I have TMJ, aka I clench my jaw and grind my teeth. I do this most in my sleep and it’s really painful. I now wear a custom made mouthguard that cost me $850 without dental insurance. However, I once forgot it after a trip. I was so miserable in the morning that I panic ordered this mouthguard.

I was amazed to find that this functioned in the exact same way, and though a bit bulkier, it served the same purpose. If you wake up with a sore jaw and a headache, this is a godsend.

Happy Sleeping

I sincerely hope you have some quality sleep in your future. It really affects every other part of your life and can unlock your greatest potential. Night night!