Don't Sleep on These Underrated Sleep Tips 😴✨

We’ve all heard the usual advice about sleep: limit caffeine in the afternoon, avoid eating too close to bedtime, and keep your space cool and quiet. But what about those lesser-known tips that can really help set you up for a peaceful night’s sleep?

Here are 5 tips that could transform your bedtime routine:

1. 🛏️ Keep your bed just for sleep and intimacy

   If you’re someone who loves working or watching shows from the comfort of your bed (I see you! 👀), here's a game-changer: only use your bed for sleep and intimacy. This gives your brain a clear anchor—when you lay down, your brain knows it’s time to rest, not work. So, if you’re one of those who uses your laptop for work or class in bed, it’s time to create a new space for that. Your bed should be a sanctuary for rest, not a place for stress or emails. 💻❌

   
   

2. 🎧 Listen to something calming

   When your thoughts start racing and sleep feels elusive, try listening to something soothing. Podcasts like The Office ASMR or Sleep With Me can help calm the mind and guide you into relaxation. It’s like a mental vacation before bed! 🌙

   • The Office ASMR - A Podcast to Sleep To

   • Sleep With Me

     
     

3. ⏳ Don’t stay in bed if you can’t sleep after 20 minutes

   I’ve had clients tell me they stay in bed tossing and turning for hours, hoping they’ll eventually fall asleep. But this actually gives your brain the opportunity to associate your bed with rumination and restlessness. If you find yourself tossing and turning, get up, move to another space, and do something calming — read, meditate, or listen to a podcast. The goal is to break the cycle of restlessness and give your brain the time it needs to unwind. ✨

   
   

4. 🧴 Try a pre-bedtime skincare ritual

   If you have an extensive, or even simple, skincare routine before bed, your brain may start associating the smells of the products and the ritual of massaging them onto your face with feeling more relaxed. The act of creating a calming routine can help signal to your brain that it’s time to wind down for the night. It's unfair to expect your brain to go straight from work mode into sleep mode so let's build in a transition🌸

   
   

5. 💕 It’s okay for couples to sleep in separate spaces

   Here’s a little secret: it’s totally okay for couples to sleep in different spaces if your schedules or sleep needs are different. If you’re lucky enough to have an extra bed (or two!), consider giving each other the gift of good sleep. Save the snuggles for the weekend! 🛏️💤

   
   

Did you know women might need more sleep than men? Hormonal differences and brain activity during multitasking could be why. Plus, some people are just genetically wired to need less sleep to feel refreshed. 🧠✨

A 2021 NIH study even identified a gene that may help explain why some folks feel great on less shut-eye (NIH, 2021). So don’t compare yourself to the unicorns in your life who thrive on five hours. You’re not lazy—you’re human. 💁‍♀️

And here's a final tip that's super important: If you continue to struggle with sleep, don't hesitate to see a doctor. Chronic sleep issues can seriously impact your emotional regulation, critical thinking, and decision-making. We can’t function at our best—whether at work, in relationships, or in day-to-day life—without a good night’s rest. If you're constantly feeling tired and it's affecting your ability to thrive, reaching out for professional help is key. Your health and well-being are worth it. 🩺

So, next time sleep feels out of reach, try one of these tips and see what works for you. Your brain and body will thank you when you wake up rested and ready to conquer the day!

Sweet dreams, friends! 😴

Citations:

• NIH. (2021). Gene identified in people who need little sleep. National Institutes of Health. Retrieved from https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleep

• The Office ASMR: A Podcast to Sleep To (Apple Podcasts)

• Sleep With Me (Apple Podcasts)