9 Tips for a Good Night's Sleep

Raise your hand if you feel sleep deprived. Yikes, that's a lot of you. 

According to a 2016 CDC study 1 in 3 adults do not get enough sleep on a regular basis. I used to be one of those 1 in 3. I had a hard time falling asleep at night, I could never stay asleep, and I never woke up feeling well rested. I considered myself a "light sleeper" and I would almost never dream.

That is no longer me. Now I fall asleep easily, dream every single night, stay asleep all night long, and wake easily in the morning feeling well rested. I'm not telling you this to try and make you jealous, I'm telling you this because if what I share with you below helped me, it might help you too......

1. Keep the room clean and simple. 

If you are tripping over things on the floor or having to clear off the bed every night before you go to sleep, you may want to make your bedroom a no-clutter zone. It's easier to relax and wind down in a clutter free room. This goes for the walls and the bed as well. I found that excess throw pillows and blankets irritated me at night when it was time to "un-make" the bed. Now I only keep the pillows we actually use on the bed and not only is climbing right into bed easier, it's also easier to make the bed each morning. As for the walls, I found that not having a ton of decor on the walls is actually very calming. Having a minimalist bedroom allows me to relax when I'm in the room and as much as I love decorating my home, the bedroom is one room where just having an accent wall is enough for me. 

2. Use a non-illuminated clock.

How many times do you look at your illuminated alarm clock every night? If you ever say "I stared at my alarm clock last night from 1:35 am - 2:15 am", I would try an alternative way to wake up in the morning (more on that below) because that illuminated alarm clock is most likely contributing to your lack of sleep. Now when I wake up in the middle of the night I don't have an alarm clock to look at and I don't think about what time it is. My body just knows it's time to still sleep and I'm easily able to fall back asleep. The clock that I use is this one from IKEA. 


3. Use an unconventional alarm clock.

One of my favorite things about my Fitbit Charge HR is the ability to set silent alarms. Instead of waking up to music or your traditional alarm clock beeping sound (which will most likely be accompanied by an illuminated clock face), I now wake up to the vibrations on my wrist from my Fitbit Charge HR. Worried about not being able to hit snooze? Simply set multiple silent alarms.

4. Set a bedtime alarm.

If you find yourself losing track of time at night because you've become engrossed in that book you are reading, watching TV, or catching up on social networking, set an alarm to go to bed. I use the Bedtime Reminder on my Fitbit app so every night at 9:30 pm (during the week), my phone will buzz (since I turn it to vibrate at night) and remind me that it's time to go to sleep. I hear the new iOS 10 update works very similar to the Fitbit app.  

5. Keep the light out, but not completely. 

Because we live in the country and the brightness of the stars floods our room with light more so than street lights, I do have curtains on our windows. However, they are not room darkening because I want the light to come in in the morning. During the week, and especially during the fall and winter months, I'm always up before the sun rises, but on the weekends and during the summer, I do want the light of day to wake me up. I strongly believe in keeping the same sleep schedule for weekdays and weekends. We rarely stay up late on weekends because I always feel like I have a sleep hangover when I stay up late and it takes days to get back to normal again. 

6. Use a white noise app. 

Every once in awhile I have a hard time falling asleep because there is some sort of noise keeping me awake. For instance, a few times over the summer a neighbor was having a bonfire late at night and because our windows were open, the talking kept me awake. If my son has his friend sleep over and they are up a little later than normal talking, that will also keep me up. The one thing that will help me fall asleep during those times is using a white noise app on my phone. There are tons of white noises to choose from and you can set a timer so it's not on all night long. The one that I prefer to use (it's free) is this one

7. Take Natural Calm magnesium supplement. 

This was a game changer for me. I've had nighttime leg muscle cramps since I was a kid and have lived it with since then. Since I discovered Natural Calm by listening to the Paleo Women Podcast, I no longer wake up in the middle of the night from leg muscle cramps and spasms. Not only are my leg muscle cramps a thing of the past, I now dream every single night so I know I'm getting that important REM sleep. I ran out of Natural Calm a few weeks ago and was waiting for my shipment from Amazon so I went a few nights not taking it. By the second night I was having muscle leg cramps at night and during the day and I stopped dreaming. Although I eat a 90% whole food non-processed diet, I know my body needs a magnesium supplement. If you like sweet, go for the raspberry lemonade, if not, try the orange. Also, don't expect this to work the first night, be sure to give it a week - that's how long it took for me. Here is a huge selection of Natural Calm. 

How do you know if you are magnesium deficient? Check this out below (source: Natural Vitality):

What are the symptoms of magnesium deficiency?

Millions suffer daily from symptoms that can result from a lack of magnesium at a cellular level (not blood levels which are constant in most people). Due to the fact that magnesium is so vital to so many bodily processes, deficiency can contribute to a wide variety of conditions, such as

  • Stress
  • Fatigue & Low Energy
  • Inability to Sleep
  • Muscle Tension, Spasms &?Cramps
  • Anxiousness and Nervousness
  • Irritability
  • Headaches
  • Weakness
  • PMS and Hormonal Imbalances
  • Weakening Bones
  • Abnormal Heart Rhythm
  • Calcification of Organs *

8. Take care of stress triggers before bed. 

Dishes in the sink, stuff on the island, a living room that is not picked up, those are stress triggers for me. It's hard for me to fall asleep at night if I suddenly realize that the dishwasher was not emptied and there are dishes in the sink. Bothers the heck out of me. I can not and will not be able to fall asleep at night if our kitchen and living room is not picked up, organized, and clean. It's one of my pet peeves and my mornings are so much easier and stress-free when I wake up to an empty sink and a clean kitchen and living room. 

9. Invest in good quality sheets. 

I am 40 years old and for the first time in my life I own a set of sheets that cost more than $40. I've been so cheap when it comes to bed linens and now that I do have a quality set, I'll never go back to the cheap sets again. I can not believe how much of a difference it makes. Why I never believed that it would make a difference is beyond me. 

Just a few days before I received my Perfect Linens Second Skin sheet set, I purchased a microfiber sheet set from Costco simply because they were $17.97 (I know, I'm so cheap sometimes). The day the Perfect Linens Second Skin set came, I was busy and did not pay any attention to the laundering directions. I tossed them in the washer and dried them as usual. When I took them out of the dryer I was a little disappointed with how wrinkly the sheets were. I still put them on the bed and tried my best to ignore the wrinkles. So yeah, I'll admit, they felt good as soon as I get into bed that night. I knew there was a difference, I just couldn't pinpoint what it was. Days later the wrinkles were still there and it was driving me nuts. I decided to take them off the bed and try the microfiber sheets from Costco. After washing and drying the Costco sheets I was ecstatic when I pulled them out of the dryer and there were no wrinkles. Ha! Take that expensive sheets! 

I was sooooooo wrong. 

The sheets may have been wrinkle free, but that's all they were. Any time you moved, rolled over, or adjusted your position, the sheets would move with you. It was awful. They wouldn't stay on the bed and they were so rough that I got road rash on my elbow! Plus, they were so hot! Those few nights were such uncomfortable nights of sleep because I could just feel that the sheets were trapping in all of our body heat. By the third morning my husband was begging me to put the Perfect Linens Second Skin sheets back on the bed. 

This time I followed the drying instructions. Instead of letting them dry all of the way, you're supposed to take them out of the dryer when they are still damp. Using the Damp Dry setting on my dryer was a big help. I was a little hesitant to put them on the bed when they were still damp but I did it anyways. Within a half hour and after hand-pressing them (smoothing them out), the sheets were completely dry and there were considerably fewer wrinkles than the first time. The wrinkles were so subtle that they didn't bother me one bit. 

When I climbed into bed that night I realized the difference between these sheets and others is how incredibly soft and smooth they are. I no longer have the "sheets are sheets" attitude and realize that good sheets really DO make a difference. My husband doesn't feel like a furnace anymore, even when I wear fleece pajama pants they don't get caught up on the sheets like Velcro, and I know for certain my quality of sleep has improved. These sheets are definitely not scratchy and clingy like those other sheets. 

What makes Perfect Linen Second Skin sheets different? “Second Skin's" outstanding softness is the result of a natural enzyme process which removes molecules from the cell walls of the cotton, making the fibers easier to bend. The enzyme process is permanent so the exceptional softness cannot wash out. Sateen-weave, with fewer yarn-locking intersections per square inch, reduces stiffness further. The softest pure-cotton sheet we have tested.  Most cotton sheets are stiff but “Second Skin” tested soft like microfiber sheets, which are known for snugness.  But unlike microfiber, cotton sheets are airy and don’t cling like nylon stockings. You experience a “tucked-in” feeling but won't feel hot or muggy in warmer sleeping conditions.

Second Skin sheets come with a 45 night love it guarantee and once you visit their website, watch for a pop-up to enter your email for 10% off your order. I promise you, they are SO worth it. 

I seriously feel like I'm sleeping in a fancy hotel every single night! 

Perfect Linens wants to give a What Rose Knows reader a set of their own Second Skin Blue Stripe Sheets (up to $229 value)! You will be able to choose the size (queen or king, 4-pc set).

a Rafflecopter giveaway

I received this product for free in exchange for an honest and unbiased review. All opinions are my own. 

                                                   


 Do you have any tips for a good night's sleep? Please share with me! 

 
1.0   Cheryl
10/13/2016 9:14:46 PM
I have leg spasms! I never knew! Thank you for the great tips!
2.0   Elizabeth
10/13/2016 9:29:17 PM
Buying natural calm now! I've always bought cheap sheets too!
3.0   Jamie
10/14/2016 8:00:51 AM
Thank you for the Fitbit tip for the alarm, I did not know you could do that!! I'm def trying it tonight :)). Also the natural calm seems to be working for me...I actually had some dreams the last two nights!!
4.0   Tee
10/14/2016 7:57:09 AM
I snore loud to the point I wake myself up a few times.
5.0   Mary Jo
10/14/2016 8:13:34 AM
I love the scent of eucalyptus and spearmint to help calm me down before bed
6.0   Lee mckeon
10/14/2016 8:17:26 AM
My sleep problem is I get cold and my husband wants the air conditioner on!
7.0   Laura Wieschel
10/14/2016 9:28:34 AM
My husband struggles with sleep so these are great ideas, he has been taking the calm magnesium drink and swears by it as well!
8.0   K baker
10/14/2016 10:13:31 AM
I am always getting to bed later than intended. I am going to try the bedtime alarm. Great idea!
9.0   Beverly
10/14/2016 3:17:04 PM
I don't have any sleep problems, but I am going to try the Natural Calm. Thanks!
10.0   lao
10/14/2016 6:06:56 PM
I have trouble staying asleep, so I take magnesium capsules.
11.0   Peter G
10/17/2016 7:54:02 PM
Stress and not sleeping, he relaxes before bed now and keeps the room cooler.
12.0   Aaron
10/18/2016 1:39:13 AM
I struggle to sleep through the night more than a couple hours at a time.
13.0   Shannon Baas
10/18/2016 3:01:28 AM
My struggle is that I work evenings and overnights so my schedule is goofed up.
14.0   Kristi C
10/18/2016 3:36:23 AM
My sleep struggle is insomnia. I have had problems with it for about five years now.
15.0   Amy
10/18/2016 3:51:26 AM
My struggle is turning off my mind so that I can get some sleep.
16.0   Cynthia C
10/18/2016 4:05:46 AM
I don't usually have problems sleeping. I usually watch tv to relax me until I get drowsy.
17.0   Margaret Smith
10/18/2016 4:34:35 AM
My struggle is getting to sleep. I find it hard to fall asleep at first and then usually wake during the night.
18.0   Tari Lawson
10/18/2016 5:15:27 AM
My sleep struggle is my husband always wanting to talk when I am drifting off.
19.0   Anonymous
10/18/2016 5:27:38 AM
My sleep struggle is my husband's snoring
20.0   Christina Sparks
10/18/2016 7:56:35 AM
I am a side sleeper but shoulder and hip pains cause me to have restless sleep.
21.0   McKim
10/18/2016 8:07:38 AM
My problem is that I wake in the middle of the night and then my mind starts racing and I can't go back to sleep.
22.0   Michelle Hill
10/18/2016 8:39:25 AM
I struggle to sleep because I have four bad cats!
23.0   Mary Cloud
10/18/2016 9:20:07 AM
My sleep varies. My biggest struggle with sleep is that I can only lay on my left side because of my acid reflux.
24.0   Holly C.
10/18/2016 9:27:32 AM
my struggle is staying asleep, I wake up lots and then my brain starts thinking of everything I need to do that day :(
25.0   Debbi
10/18/2016 10:34:40 AM
I have trouble turning off my thoughts-my mind just races at night-it doesn't do that during the day!
26.0   Anonymous
10/18/2016 1:44:55 PM
My mind never shuts off. I fall asleep rather quickly but wake up many times during the night, often getting up in the wee hours of the morning only to fall asleep in the recliner!
27.0   Danielle
10/18/2016 9:59:25 PM
I can't seem to shut my brain down as soon as my head hits the pillow. That is when I think of all the things I need to do, how I could've done something different, who mad me happy/sad that day ect.
28.0   Alice C
10/19/2016 4:27:42 AM
Some day's I have a hard time sleeping through the night. I like ti sleep with open windows as much as i can i feel the fresh air helps.
29.0   Ashley C
10/19/2016 5:00:41 AM
My sleep struggle is de-stressing. I always feel like i have so much to do that I don't have time to sleep, yet my body is so tired!
30.0   beth shepherd
10/19/2016 8:58:52 AM
My struggle is staying asleep once I konk out. I wake up quite often.
31.0   karenb834
10/19/2016 10:33:48 AM
my struggle is lately I am having trouble falling asleep because my left leg aches so much.
32.0   Erica B.
10/19/2016 1:35:46 PM
My struggle is not being woken up by the baby.
33.0   robyn p
10/19/2016 1:49:51 PM
My struggle is I don't want to get up. Fortunately I go get to sleep rather quickly for the most part.
34.0   Kathleen
10/19/2016 5:40:59 PM
My sleep struggle is falling asleep. My mind usually races at night. kport207 at gmail dot com
35.0   Crystal F
10/19/2016 6:41:09 PM
My only struggle right now is not getting enough sleep. I'm always soooo tired. Thank you!
36.0   danielle marie
10/19/2016 9:10:06 PM
I wake up several times a night and toss and turn.... but when it is time to get up I just wanna sleep more haha.
37.0   brandy c
10/20/2016 4:23:12 AM
I have problems with getting to sleep, my mind worries too much.
38.0   Clarissa
10/20/2016 8:50:16 PM
I have a 9 month old... That sums up my sleep problems! ;)
39.0   Rosanne
10/20/2016 10:42:59 PM
I can get to sleep but often wake up after 5-6 hours and I'm still tired
40.0   Jessica Ruggiero
10/21/2016 11:19:53 AM
My kids wake me up very early every morning
41.0   Lisa V.
10/21/2016 2:57:56 PM
I always seem to have a hard time falling asleep.
42.0   Alita Alexander
10/21/2016 4:53:57 PM
I too have difficulty getting to sleep nightly! I've tried dimming the lights earlier in the evening, to turn off the TV & computer, lavender oil, dark curtains, reading, meditation, and nothing seems to help!
43.0   BBrittBrat1398
10/21/2016 8:13:30 PM
My only struggle is trying to get my mind from wondering.
44.0   Bridget Combs
10/21/2016 8:24:25 PM
My biggest sleep struggle is my fiances snoring and talking in his sleep
45.0   karen mayernick
10/21/2016 9:04:06 PM
I have trouble falling asleep some times. My mind just wants to keep going! Great prize! Thanks so much for the opportunity!
46.0   Mary
10/21/2016 9:22:12 PM
Would love to try. Queen please
47.0   Terry
10/21/2016 10:23:57 PM
What I have a problem with at night is hubby is a RADIATOR making the bed so hot that it's totally unbearable to sleep..if I could run the air conditioner all night including winter time I'd be in heaven lol!
48.0   Jennifer Reed
10/21/2016 10:46:07 PM
My sleep struggle is night sweats and hot flashes. It wakes me up several times a night. I wish I could get more restful sleep.
49.0   Fran
10/22/2016 12:47:14 AM
I can't say I have any tips, but I've been fortunate not to have any sleep issues - other than not always getting enough sleep.
50.0   joe gersch
10/22/2016 2:26:04 AM
my tip is to workout hard during the day to be sleepy at night
51.0   Keeley Sullivan
10/22/2016 8:10:18 AM
My tip is to be very active during the day but to calm it down as bedtime approaches. Then you are relaxed so you can fall asleep.
52.0   susan smoaks
10/22/2016 8:31:32 AM
My sleep struggle is getting to sleep at a decent hour. I have to get up very early and if I don't get to bed early enough then I just don't get enough sleep.
53.0   Kyle Neusch
10/22/2016 9:26:53 AM
struggle is not being woken up by the baby.
54.0   Robin Trexel
10/22/2016 2:06:17 PM
My struggle is falling asleep due to the room being cold due to wife always running the air conditioner.
55.0   Denise W
10/22/2016 2:51:09 PM
My struggle is finding a comfortable spot on my pillows. It takes a good half hour before I hit the right place to fall asleep well throughout the night.
56.0   Peggy Johnson
10/22/2016 7:08:44 PM
My struggle is it takes me a long time to fall asleep and then I wake up when my husband starts to snore
57.0   Francine Anchondo
10/22/2016 8:18:01 PM
I have a hard time thinking about everything right before bed so it is hard for me to fall asleep.
58.0   Dana L
10/22/2016 8:59:50 PM
I used to be able to have a decent night sleep 😴 but I find lately my TMJvis getting worse and grinding my teeth disrupts my sleep all night. I just went to the dentist and am in the process of getting a new mouth guard. So hopefully that will help. Also I love your tips! And Totally agree that no clutter less throw pillows and other distractions, help me also! And also agree a good set of sheets and bedding make me absolutely relaxed., :)
59.0   Richard Hicks
10/22/2016 9:40:36 PM
My biggest struggle is falling asleep
60.0   Hesper Fry
10/22/2016 10:44:25 PM
I have a hard time falling asleep since I work a night shift.
61.0   Viv Hacker
10/23/2016 7:21:14 AM
Listening for the children - even though they are way past waking up during the night, I still find myself waking up.
62.0   tiffany dayton
10/23/2016 11:47:14 AM
Since I got a new pillow I sleep better . It's the I cloud by Serta.
63.0   Mary
10/23/2016 11:53:25 AM
My struggle is falling asleep. I've found limiting screentime before bed really helps.
64.0   Ellie Wright
10/23/2016 12:02:46 PM
65.0   Kris @ Junk Chic Cottage
10/23/2016 12:14:44 PM
I think anything that will help to get a good night sleep is great. You have some really great tips. Love these sheets. Thanks for the chance. Hugs, Kris
66.0   carol clark
10/23/2016 1:05:08 PM
i do at times get sleep and other times i just cant sleep i have a hard time falling asleep
67.0   s. carter
10/23/2016 1:09:55 PM
I struggle with sleep due to arthritis. It is hard to get and stay comfortable. Ugh!
68.0   Sue
10/23/2016 3:08:50 PM
Wonderful tips for getting a good nights sleep. The sheets sound fantastic and great tip regarding the magnesium. .
69.0   Anonymous
10/23/2016 3:30:53 PM
Going to bed too late.
70.0   Tammy W.
10/23/2016 4:48:52 PM
I suffer from insomnia. A few of the things I try is to wear eye-plugs as well as sleep on the softest sheets I can find.
71.0   Margaret
10/23/2016 5:17:55 PM
Go to bed and wake up at about the same time every night. Your body adjusts to that rhythm and your sleep is generally better.
72.0   Anonymous
10/23/2016 5:56:11 PM
I fall asleep easily enough but wake constantly too hot, too cold and mind racing. I'm going to try the Natural Calm
73.0   Breanne
10/23/2016 7:05:06 PM
I have trouble staying asleep.
74.0   Brian E.
10/23/2016 8:28:05 PM
My sleep struggle is that I can only get to sleep if the room is absolutely dark...no light whatsoever.
75.0   anja p
10/24/2016 6:10:00 AM
I am grad student and my sleep struggle is clearing my brain of everything that needs to be done the next day.
76.0   arick
10/24/2016 6:29:19 AM
The cat...we have to lock the cat out the bedroom or he walks on our faces at night.
77.0   Richard S
10/24/2016 6:32:28 AM
menopausal wife. I feel awful for her more than myself though. Up - down- covers on-covers off.
78.0   Kristen E
10/24/2016 7:09:17 AM
My sleep struggle is that I co sleep with my baby. I can't sleep through the night when she needs fed.
79.0   LIN
10/24/2016 10:28:28 PM
We live in the woods and during the summer the chirping frogs drive me nuts at night.Worse- the bullfrogs that sound like rubber bands twanging.
80.0   Sally
10/24/2016 10:31:09 PM
I do not sleep well because I am always waking up because I am afraid I am going to sleep through the three alarms I have set.
81.0   lorri
10/24/2016 10:34:43 PM
I can never get comfortable-too warm, too cold, pillow won't squish the way I would like it to.
82.0   carol
10/24/2016 10:38:25 PM
I have to turn off anything electronic, get off the laptop and keep my cell in another room to fully relax before going to bed.
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