Top 10 Tips for Getting Better Sleep

Top Ten Tuesday
It’s Top 10 Tuesday, when I share the top 10 tips about something.

I was asking on my Facebook Page last week about tips for marriage books to read, and I’ll have that list out NEXT Tuesday. Didn’t have time to get it ready for this week.

Instead I asked guest poster Jill Marks to share 10 GREAT tips for getting better sleep.

As I’ve said before, sleep is a marriage issue. When we’re sleep-deprived, we get into more conflict. We don’t want sex. And we lose intimacy. Going to bed at a decent time and getting sleep is one of the best things you can do for your marriage.

Here’s Jill telling us how:

Writing about sleep is pretty ironic to me right now, as I have an almost 4 month old and spend my days (and nights) fantasizing about sleep. And praying about sleep. And mourning sleep. Sleep…I just want sleep! But, I digress.

There was a time in my life when I was getting good sleep and my husband was getting good sleep. We recognized early on in our marriage the importance of sleep to our general satisfaction with each other. When we are overly tired we are quick to snap at each other, short on patience and much more likely to get upset over small things that really don’t matter.

We therefore have always tried hard to achieve a good night’s sleep, but now, in the postpartum haze, we have become even more aware of our needs. My husband requires a few hours of quality sleep to function well, whereas I need much more, whether it be quality or not – I just require a lot of horizontal time!

Recognizing each other’s needs is the first step in getting good sleep. For example, knowing that my husband only needs a few hours of uninterrupted sleep, I often send him to bed early to get in 4-5 hours before he has to take over baby duty. Or, I give him an hour or two on a Saturday afternoon to have the house to himself and catch a good nap. Once his sleeping needs are met, he is more easily able to help me meet my sleeping needs, and neither of us gets overly exhausted.

10 Tips for Getting Better Sleep
Besides being aware of how much rest our spouse needs, we also try to follow these 10 tips for getting better sleep.

1. Cut caffeine.

I know, you hear it all the time, but that’s because it is true! Cut off all caffeinated drinks by noon. Even decaf coffee has trace amounts of caffeine. Switch to water, or try this hydrating electrolyte drink instead.

2. Eliminate light.

Any light that invades your sleep space disrupts the production of melatonin. Invest in room-darkening curtains, unplug the alarm clock/cell phone, and cover up any other little lights. Sleeping in darkness is better for your health, and you will notice a difference in your sleep quality.

3. Get a Routine.

Try to go to bed and wake up at the same time every day, even on the weekends. Ever since we became a family of 3, we are in bed by 9:30, because we know she will be awake and ready to go by at least 7:00!

4. Use essential oils.

If I have had a rough day, or am particularly wired, I always apply lavender essential oil or the Serenity blend from doTerra on my feet and on my temples. Both help me relax and fall asleep more quickly. My friend Kimball, who is a doTerra consultant, also recommends Balance, frankincense, and sandalwood, or a “Quiet Mind” blend of vetiver, Whisper, frankincense, and bergamot.

5. Use Magnesium.

This stuff is amazing. Truly! The majority of Americans are severely deficient in magnesium. Magnesium deficiency can cause a host of problems, with one of the biggest being sleep disturbances. Try this magnesium lotion before bed, and a better night’s rest is guaranteed.

6. Soak in a Relaxing bath.

This is one of my favorite ways to promote a good night’s sleep. Draw a nice warm bath, add some epsom salt or magnesium salts, and include a few drops of lavender or Serenity essential oil. Or, try this soothing herbal bath for a 20-minute soak right before you hit the hay.

7. Drink Herbal tea.

Chamomile or lemon balm tea about an hour before bed is a good way to transition from awake time to sleepy time.

8. Have Sex.

Yup, I said it. The release of endorphins can be just what your body needs to go into a deep, restful trance. And hey… you get to have sex too. Win-win.

9. Eat a Light snack.

A high protein snack right before you shut down for the night can prevent hunger pains from waking you in the wee hours. Try a glass of raw milk, some of this delicious beef jerky, or for blood sugar regulation, try a spoonful of raw honey.

10. Clear your mind.

During the day, you likely do about a million different things. Or at least you think about doing a million different things! About an hour before snooze time, shut off your electronics, step away from Facebook, and take some time to clear your mind. Through prayer, meditation, or just talking through your day with your spouse, take time to clear your mind and save your worries for the daytime.

Hopefully these ten tips will help you and your spouse get a good night’s sleep. Do it for your marriage!

Sheila says: Thanks so much, Jill! Those are great–and many of them I’d never thought of before. For my readers: Make the most of this post by writing down the THREE tips that you don’t currently do, but need to, and writing them on your fridge. Don’t try to do all 10! This post is meant to help you brainstorm by throwing out a bunch of ideas, and then you find what works best for you. Now pick ONE to start this week, and ONE to start next week, and so on. Try adding one new thing a week of your top 3, and you’ll find yourself sleeping better!

JillHeadShot
Jill Marks works as an editor and virtual assistant at Modern Alternative Mama  She has been on a real food journey since July of 2011 and is passionate about food. She is a Jesus-loving, Bible-reading, kombucha-brewing, raw milk–drinking, real food–eating gal, who was born and raised in the midwest. She and her husband were recently blessed by the birth of their first child and are adjusting to life as a family of three. To contact Jill, check out her website, Making Our Marks.

 
 
 

Comments

  1. These are all good tips for encouraging your own better sleep. This jumped out at me, however, regarding the husband in this marriage: “I often send him to bed early to get in 4-5 hours before he has to take over baby duty. Or, I give him an hour or two on a Saturday afternoon”…she sounds like the mom or the manager. There is no way that my husband would accept being sent to bed early or given nap time by me.

  2. You know, I’m a work at home mom of seven… I feel lucky to get a solid six hours. If I get more than that, I have a severe headache in the morning. I used to have to get 10 solid hours before I could function.

  3. Good list! I just wanted to speak up about the cutting caffeine suggestion. For years, I thought it made no difference because I could drink a huge Coke and fall asleep right away. I didn’t realize how much the caffeine affected my sleep in other ways — making me more likely to wake up or to have difficulty returning to sleep if I did. I don’t stop the caffeine by noon (at least not yet), but I finish all my caffeine by 5:00 and it’s really helped. Great tip!
    J (Hot, Holy & Humorous) recently posted…Why I Sometimes Don’t Care about the OrgasmMy Profile

  4. Something new that I have tried over the last month or so that has really helped me get better sleep is to search Youtube on my iPhone for “guided meditation”. I’ll leave my iPhone next to me and I usually fall asleep after about 10 minutes of listening to the video.

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