How to Sleep Better

As someone with anxiety, getting a good night of sleep is difficult. However, over the past year or so, I have been working to find ways that help me sleep better. Because it’s so important to sleep well to be your best self and have a good day after, I wanted to share what I’ve found to help!

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Resources to Sleep Better

The first list is items that I’ve found that help me sleep so much better! Of course, some of these things may not help you, but I wanted to share. When you really want to get some good sleep, you’re willing to try anything sometimes!

Lavender

Anything with the scent of lavender will help you immensely! Essential oil rollers is a great resource that I have. I apply it to my wrists before going to bed, and I can smell it as I fall asleep. Another resource I use often is a rice bag that has a lavender scent to it. It loosens up my muscles in my neck and relaxes me at the same time!

Melatonin

Melatonin is my best friend when trying to sleep better! I’ve tried a bunch of different types, but the best type I’ve found is this one. I’ve only been able to find it at one store and it’s usually sold out (which says a lot I think!). Because it’s made to destress, there’s an extra herb called Ashwagandha in it. I recommend researching the herb to see if it will interfere with any of your medicines or health conditions before taking – as I am not a doctor!

Weighted Blanket

This has been a sleeping game changer for me! I got my weighted blanket as a Christmas gift from my mother-in-law and it has been amazing! When I wake up in the morning, I feel so warm and snuggled up. I wake up excited to go back to sleep cause I just sleep so good! Mine is a 15 pound blanket is a great beginning weight I think!

Dog (Optional)

Some people may disagree with this item to help you sleep, but having my puppies in the room with me helps me relax so much. Plus, if I wake up in the middle of the night, I know that I can cuddle up with one of them to just relax.

Routines to Sleep Better

The list below is routines that have helped me sleep better and they can be combined with the list above of items that help!

Lotion

Putting lotion on is so relaxing and clears my mind! I’ve always been one that struggles to keep my skin hydrated, so making sure I take the time to put lotion on (preferably lavender scented) helps me sleep better and keep my skin healthy too!

Notebook by Bedside

Keeping a notebook or journal on my night stand has helped me clear my mind before going to bed. When I’m really stressed out about what I have to get done, I write it all down in my notebook as a to-do list. Then, every night, I add to the list and then cross out what I’ve accomplished. Not only does this help me clear my mind to sleep better, but it holds me accountable to be productive and not get bogged down with anxiety and stress!

Tea

Drinking (caffeine free!) tea before bed is a great routine that I’ve started to get my body in the sleeping zone. My favorite one to drink is peppermint, as it’s such a great smell and taste, plus it’s caffeine free. With some sugar cubes – yum! But if you have a favorite tea that is caffeine free, use that one instead!

Yoga

Of course, working out during the day will help you burn some extra energy, but I’ve found that doing yoga before going to bed calms my mind down too – which is the hard part when you have anxiety. I have followed quite a few different flows that help relieve stress and anxiety, or prepare you for a better night’s sleep. Below is a few that I highly recommend:

Bedtime Sequence Flow: This one is great because it’s super simple – you even do it in bed! You just need your pillow and yourself.

20 Minute Restorative Yoga Flow Video: Yoga by Candace is an amazing resource if you are interested in getting more into yoga – I follow tons of her videos to get my yoga on. This one is specifically for stress relief, but is so calming and slow, it’s great for before bed!

7 Minute Bedtime Yoga Flow Video: Another great yogi who releases videos is Adriene fro Yoga with Adriene. This video is just 7 minutes with some basic stretches to relax your mind and help you sleep better!

If you’ve tried these tips before, or just want to learn more, check out this post about how to have good sleep hygiene from Alicia, a physician assistant (so she knows her stuff!)!