• November 1, 2016

15 Tips for a Good Night’s Sleep | Girl Talk Tuesday

15 Tips for a Good Night’s Sleep | Girl Talk Tuesday

1024 729 Hello Gorgeous by Angela Lanter

tips for getting a good night's sleep girl talk tuesday angela lanter hello gorgeous

I hope y’all had a wonderful Halloween celebrating with family and friends.  We were lucky enough to spend the weekend with friends at home in LA and had such a great time!

Now that Halloween is over, I feel no shame being in full-on holiday spirit!  I’m listening to Christmas Classics as I write this, lol!  Anyone else like to celebrate Christmas for as long as possible?!

Last week, I spent the week at home alone in LA and had quite a bit of trouble sleeping those first few nights.  Whenever Matt’s away, I find that my sleep gets off track due to my nerves.  I took to Snapchat and asked what some of your favorite sleep hacks are and got some great responses.  I also had a few of you ask that I write a blog post and share the wealth of info.  Today, we’re going to dive into tips on getting a good night’s sleep.

tips for getting a good night's sleep girl talk tuesday angela lanter hello gorgeous

I’ve been very blessed in that I’ve been a great sleeper most of my life.  I’m the type of person who can fall asleep pretty much anywhere.  I definitely require my solid 8 hours though.  If I get less than that, I’m running on E most of the day.

When I don’t get enough sleep, I get sassy.  It’s basically the sleepy version of being “hungry”.  We don’t operate at our optimal level when we’re tired, and sometimes we can barely operate at all when we’re exhausted.  When you’re well rested you think better, act better and look better.  Our bodies were designed to require rest in order to recharge, but sometimes we get busy and put that necessity on the back burner.

If I polled my regular readers about their sleep habits, I would bet good money that the majority of us would say that we feel like we’re: A) regularly tired and B) don’t get enough rest.  My question is, why don’t we do something about it?  I know, I know…  We’re busy.  We have all of these demands and not enough hours in the day.  Let me ask you this though. what’s more important to you in the grand scheme of things?  Your health or your to-do list?  For me, it’s definitely my health.

Here’s the thing…  Studies show that those of us who sleep more, live longer.  In fact, I’ve read that people who sleep less than 5 hours a night are more likely to suffer from serious diseases.  Don’t believe me?  Google it for yourself.  Bottom line?  Sleep is essential for our bodies.

Here are some tips and tricks that help me to wind down and get a good night’s sleep.

15 Tips for a Good Night’s Sleep

  1. Take a long, hot bath.  If you read last week’s post about dealing with menstrual cramps, then you know that baths are my cure for almost everything.  There’s something so relaxing about a hot bath before bed.  If you have a hot tub, that can do the trick (minus the bubble bath).  A lot of times, my inability to fall asleep is due to a stressful day or situation, so the ability to soak in the tub and relax can help to melt away the worries of the day.  Here’s my favorite bubble bath.
  2. Lavender Oil.   I’m a big supporter of essential oils.  I’m not highly educated on all of the different brands, types, blends or uses, but one oil I’m very familiar with is lavender.  We use this by sprinkling a few drops on our pillows at bedtime, add it to our bath water or apply several drops in the palms of our hands and inhale deeply.  I feel like this calming scent really does help me unwind.  I was recently sent this amazing pillow spray that smells divine and you should absolutely check it out.
  3. Blackout curtains.  Are you sensitive to light?  Or do you have a wonky sleep schedule due to work?  If so, investing in a quality set of blackout curtains can help you stay asleep longer.
  4. Sleep mask.  This one is a must for me.  I started snoozing with a sleep mask a couple of years ago and now there’s no turning back.  It helps me to stay asleep longer by keeping the light out of my peepers.  It also deters me from checking the clock or my phone throughout the night.  I love this sleep mask from Slip and I’m currently using and loving this sleep mask from This Works.
  5. Sipping hot tea.  I’m not a tea drinker, but my hubby is.  There are certain blends I will drink on occasion, but this is one thing that is highly suggested for troubled sleepers.  The most popular choices are Sleepy Time Tea and Chamomile for bedtime use.
  6. Getting on a sleep schedule.  I am the worst at this one.  I can easily stay up past 2am every night just futzing around on the internet, reading, working or watching tv.  One of the most suggested tips for those who struggle with getting good sleep is having a regular bedtime and wake up time.  I desperately want to set this one into action, but with Matt’s filming schedule being all over the place every single day…  That is almost impossible.  Maybe one day I’ll hang up my night owl ways and practice better sleep discipline!
  7. Creating a peaceful, comfortable sleep environment.  This one is so important and the most personal.  I say it’s personal because what is peaceful and calming to me may not be the same for you.  First off, your bedroom should be a place of relaxation.  That means your walls should be a calming, and most likely neutral, color.  Same with your bedding.  I’m a huge advocate of splurging on quality bedding.  You spend more time in your bed than probably any other one place every day of the week, so it should be luxurious!  For me, luxurious means sleeping in a big, white, super soft cloud-like bed.  That also means investing in a good quality mattress that checks all of your boxes.  Candles in my bedroom really helps to create a peaceful, spa-like ambiance that I love.
  8. Comfortable temperature.  Once you get married, this becomes an issue if one of you likes to sleep in the cold and the other doesn’t.  I hate being cold at night, but I also hate waking up having a hot flash in the middle of the night because the temperature is too high.  Finding your perfect sleep temperature is important for a peaceful sleep.
  9. Limit caffeine and fluid intake.  For me, I know not to drink coffee after 6pm or 7pm if I’m wanting to get in bed at a decent time.  That’s a no-brainer…  But the thing I often forget?  Drinking too much water too close to bedtime.  I hate waking up in the middle of the night to use the restroom!  This is another one I need to be cognizant of!
  10. Don’t eat too late.  You’re not going to get good sleep if you’re feeling full from a big meal.  In fact, there’s a good chance you’ll end up with indigestion if you eat too heavy at bedtime.  Keep an eye on the time when you’re having your dinner to allow plenty of time for digestion before your head hits that pillow.
  11. Exercise regularly.  I usually get my best sleep when I’m physically tired.  Exercise helps to keep your body in a better sleep rhythm.
  12. Create a bedtime routine.  I find that having a routine that I do every night at bedtime prepares my brain for shut eye.  It’s like I’m reminding my mind to wind it down once I start my nighttime routine.
  13. Cut out eye strain before bedtime.  It’s much harder to turn off your brain and relax your eyes if you’re laying in your pitch dark room staring at your lit up laptop screen or cell phone for 30 minutes.  Do you really need to read one more political Facebook post that will only leave you feeling annoyed?  Nope.  Skip it.  Go to bed, social media will be there, along with all your Facebook friends dirty laundry, tomorrow morning.
  14. Get a grip on your stress.  If you’re stressin’ about something as you hit the hay, chances are you’re not going to be able to get that restful sleep you so desperately need.  Check your stress at the door if possible.
  15. Listen to an audio book, spa music or sound machine.  Listening to peaceful music or an audio book knocks me out in less than 5 minutes usually.  It’s not something that I need, unless I’m on an airplane or in a noisy hotel.  Some people do need sound help in order to sleep.  Check out sound machines on Amazon or even a small fan to create white noise.  Or if noise is a distraction, consider training yourself to sleep with ear plugs.

I’ve read mostly negative information about naps during the day.  I’m a big napper.  I learned that hobby from my Mawmaw, who regularly took her siestas (as she referred to them).  I personally think nap time should be a part of our normal day, but clearly I’m not in the majority with that one, lol!

You’re up!  What tips, tricks and hacks do you have and use to get a solid night of sleep?  I love hearing from you!  I learn so much through your comments both on here and on social media.

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35 comments
  • Katelyn November 2, 2016 at 12:19 AM

    Another GTT I adore!! I look forward to putting all these tips into play to hopefully fix my very bad sleeping habits! My tips would be drinking non-caffeinated tea with honey and surprisingly enough wearing socks to sleep! I normally hate this, but it allows for extra warmth when falling asleep and they’re easy enough to take off while still sleeping! It’s better than adding the extra sweater/blanket or hiking up the electricity bill! Another thing i started doing this year is writing a daily mini journal before I sleep. It helps to get all the stress/problems from the day out before I try to fall asleep! Plus it only adds a max of 5 extra minutes to my routine!

  • Aisha Muhammed Ali November 2, 2016 at 4:49 AM

    That thing that you said about if you drink coffee or eat a big meal before going to sleep is going to ruin your sleep is so true! Last night I was really tired and wanted to go and sleep, but I went to the kitchen and started to bread and than I did not feel tired any more. A good pillow is also important to a good night sleep.

    • Angela Lanter November 2, 2016 at 9:51 AM

      A good pillow is absolutely important! It’s so funny how everyone has such different preferences when it comes to pillows!

  • Michelle Johnson November 2, 2016 at 9:07 AM

    First, I am with ya on the Christmas music! Already started listening as we speak! Some people think I’m crazy, but hey, it makes me happy and that’s all that matters!!

    Great tips on the sleeping! I am definitely guilty of not getting enough shut eye. I sometimes have a million things I remember I have to do right as I’m trying to fall asleep so I have a pen and paper on my nightstand to write everything down. I would forget everything by morning and then stress about trying to remember it all during the night. It definitely helps me! I am the queen of lists and sticky notes everywhere!!! LOL

    http://jellarie.blogspot.com/

    • Angela Lanter November 2, 2016 at 9:52 AM

      You go girl! Matt walked in from work last night and I had it blaring LOL!!

      I’m the exact same way with notes and lists. I write everything down- usually on paper AND in my iPhone! I loe making to-do lists and checkign things off as I get them done. 🙂

  • Shelly Bricker November 2, 2016 at 10:33 AM

    I ❤️ GTT!! I have a diffuser that I run at night (it has the option to turn the light effects off) & put 2 drops of lavender EO (for relaxing) & 2 drops of Breathe EO (by Doterra) that has all but stopped my hubby’s snoring, thank goodness! I, also, am a big fan of naps! I’m a stay at home aunt to my 3 & 5 yr old nephews so they’re a necessity…😂. Thanks again!

    • Angela Lanter November 2, 2016 at 10:38 AM

      Thanks Shelly!! I love oil diffusers! I have one in my studio back home in LA and use different blends depending on my mood that day. 🙂

  • Emily November 2, 2016 at 11:00 AM

    These are great tips! Having a good mattress and a good pillow has been key for me as well. Whenever I’m somewhere without a good bed I do not sleep well, so unless I’m flying I always try to travel with my pillow because that helps some! As a new mom I’ve realized more and more how essential good sleep is!

    • Angela Lanter November 2, 2016 at 9:35 PM

      Thanks Emily! A good pillow and mattress are so important! Oh girl, I’m sure sleep is more important than ever to you!

  • Lori Jones November 2, 2016 at 11:18 AM

    I LOVE GTT!!

    #13 is definitely a good idea! If I scroll facebook before bed, I stay up entirely too late and can’t sleep then end up so groggy/grouchy the next morning. I

  • Katie November 2, 2016 at 11:28 AM

    Love these! Girl I’m with you, naps are essential 🙌🏻 Love a good nap!

    These are some great ideas! I need to get myself into a routine. I either sleep too long or not enough leaving me tired either way! I’m so interested in oils. They’re just pricey! But I would love to try the lavender oil or possibly the spray and see how that works for me 🙂

    Looking forward to the next GTT!

    #SNAPCHATFAM

    • Angela Lanter November 2, 2016 at 11:38 PM

      Thanks Katie! I’m the same way… If I sleep too long, I feel tired and if I don’t get enough sleep, I’m tired. It’s a lose-lose!

  • Marina Momotok November 2, 2016 at 12:03 PM

    I love all of these tips and I have to say when I was pregnant sleepy time tea was a life savior for me! Nowadays I have a teething four month old that thinks sleep is overrated😏 But as soon as he starts sleeping thru the night I’ll be trying some of these, the lavender oil certainly caught my attention:) Thank you for taking the time to write this great post. God Bless!

    #SNAPCHATFAM

  • Nicole Wynn November 2, 2016 at 12:30 PM

    Having a routine always helps me! I grab some water to have on my ought stand, brush my teeth//ash my face, turn on my fan, scroll through Facebook (a big no no but can’t help it) or read a book….then cuddle up under the covers!

  • Tatiana November 2, 2016 at 12:32 PM

    #SNAPCHATFAM
    Another amazing Girl Talk Tuesday! Congrats Angela!
    Your post is very helpful for me, I didn’t know some items that absolutely will help me to rest at night! You know, when you get into bed and you want to relax all the feelings and thoughts of the day come like a volcano! jajaja
    I didn’t heard about lavender oil, and I will follow your tip of put it in the pillows; and also… the sleep mask! That would be a good way, as you say, to not check the clock or the phone. But… they are really comfy? They don’t drop at the middle of the night?
    Thank you so much!!!!! Lots of love

    • Angela Lanter November 3, 2016 at 1:24 PM

      Thanks so much, Tatiana! So true… I go to bed ready to sleep, then the second I close my eyes, BAM! Every single thing I forgot to do that day comes rushing into my brain.
      I really love sleeping with my sleep mask. I find it comforting now that I’m used to it. 🙂

  • Angelica November 2, 2016 at 1:02 PM

    #4 is a must for me!!! I sleep with a sleeping mask every night! My family makes fun of me because they think I am being dramatic, and trying to be like Audrey Hepburn in “Breakfast at Tiffany’s” (my favorite movie other than her in sabrina!) but really I can’t live without it ! #7 is also so true! Ever since I painted my room white I feel so relaxed! Also what helps me is clean warm sheets right out of the dryer! Best feeling ever diving into my bed after a shower and warm sheets especially during New York winters ! PS.. was listening to Christmas music all morning, totally puts me in a great mood !! Loved today’s topic 🙂

  • Taylor November 3, 2016 at 5:41 AM

    Another amazing post Angela!!!! I absolutely love this and all your posts Angela!! I tried some of your tips and I just bought the pillow spray; getting a good night sleep is so hard sometimes for me but last night was probably one of my bests; thanks to your blog!! Thank you so much for everything that you do! You seriously inspire me so much!

    • Angela Lanter November 3, 2016 at 1:27 PM

      Thanks Taylor!! I’m so glad to hear that some of these tips helped! I love lavender oil, it has such a calming effect after a stressful day. 🙂

  • Nikki Arnold November 3, 2016 at 9:22 AM

    This is such a great post!! I have been having trouble falling asleep and getting a full night of rest lately, so these are some great tips that I will need to start incorporating. I started recently sleeping with a sleep mask too and using a pillow spray with lavender from B&BW. I really enjoy your girl talk Tuesdays!! <3

    • Angela Lanter November 3, 2016 at 1:27 PM

      Thanks so much, Nikki! I love the sleep products from Bath & Body Works too! I bought one for my husband for Christmas last year. 🙂

  • Stacy November 5, 2016 at 7:31 AM

    Another great post, Angela! Getting a good night sleep and a good amount of it is so important to me! I agree when I exercise it is so easy for me to fall asleep. I tried a eye mask before but it was too tight and my eyes couldnt breathe and would water. Do the masks you use allow space and aren’t too tight?? I also love essential oils. Lavender is the best for winding down. I always shower before bed so I am clean and fresh and that helps me feel relaxed before bed. My friend gave me Passion Flower supplement drops. A couple under the tongue before bedtime also seems to help! I love to read and usually only find time before bed to read (Harry Potter book 5 currently :)) but I always end up falling asleep after reading a few pages! I guess I love it so much it totally relaxes me.

    • Angela Lanter November 7, 2016 at 12:09 PM

      Thanks Stacy! I only buy eye masks that have a velcro closure that way I can control how tight they are on my face when I’m sleeping. I haven’t tried that supplement but I have used melatonin in the past. 🙂

  • Lauren November 9, 2016 at 10:20 AM

    LOVE GTT! I love the brutal honesty and how nothing’s off limits. I was wondering if you would do a GTT about sexual differences between men and women. I am SO different from my husband in terms of when he wants sex and when I do, how often, and even in some of the things he wants to try. I know some of this is normal but I’m not sure how much. Last night for instance he asked me to do something that boggled my mind, and trust me I’m no prude, but when he asked me to kick him in the balls I was completely lost. I asked him why in the world would any guy want that?! I couldn’t go through with it and while he said he understood I know if I can’t fill those voids he’ll look for others to fill them. Maybe he’s just a freak 😉 but I know I can’t be alone in trying to navigate some of these differences. I told a couple friends today over coffee (he’d kill me if he knew) and my best friend said she’d be happy to kick her husband in the balls if he asked for it and my other friend was with me. I understand if you don’t want to talk about this topic and I’m sorry if I provided too much information in the post but I figured I can’t be the only woman who faces this challenge even if I am the only woman whose ever had her husband ask her to kick him in the balls. 🙂 Men…

    • Angela Lanter November 9, 2016 at 7:30 PM

      Thanks so much, Lauren! So I’m not sure yet if/when I’ll tackle this topic, but I have a couple of books suggestions for you if you’re interested? If so, are you interested in Christian based books?

      • Lauren November 10, 2016 at 11:04 AM

        Thanks Angela! I’m totally interested! I’d love to read a couple books. I’m a Christian I just never imagined something like this would be covered in books from a faith perspective.

  • Erica Germer November 10, 2016 at 4:57 AM

    Lauren,
    Wait a minute. Your husband WANTS you to kick him in the balls, even asks you to do it, and you haven’t? Oh honey what are you waiting for? What a dream! *Kick* that’s for not taking out the trash. *Kick* that’s for not filling up the car with gas. *Kick* that’s for leaving dirty dishes in the sink. *Kick* that’s for missing the toilet. Etc etc. On a serious note I understand if you’re worried about hurting him so start slow and soft and see how much he can take. My guess is your husband is probably into being dominated, and for a lot of guys who are, it’s confusing because the bedroom is the only place they’re looking for that. It probably took a lot of courage or beer or both for him to tell you that. I think you should try it at least once for him. Talk it over before hand and then go act like you’re at soccer practice. 😂 Maybe you’ll like it, maybe you won’t but at least try it for him. I’m jealous!

    This is why I love you Angela! There’s no way you’re doing a post on this (Hello Gorgeous discusses busting balls 😂😂😂) but you still want to help and provide this outlet for women seeking advice and help on their most personal issues all while being open minded, kind, and understanding.

    • Lauren November 10, 2016 at 11:08 AM

      Erica,
      I was dying reading your post! You sound just like my friend Natalie, she couldn’t believe I wasn’t all over it. I think you might be right in the challenges some guys face in admitting this dynamic especially with as awkward as it might be. I think you’re right we need to talk about it. Who knows maybe if we talk some more and I read these books Angela recommends I’ll be having soccer practice after all 😉. I couldn’t agree more about Angela, she’s the best! I love this site. And sorry Angela if I’ve caused us already to discuss this too much on your site.

      • Angela Lanter November 10, 2016 at 1:22 PM

        Okay ladies, I have a couple of books all about sex from a Biblical perspective. Here’s the thing, there are different things that different authors disagree on. In my opinion, sex is between you, your husband and God. You have free reign over each other’s bodies in God’s eyes, that’s the major benefit of marriage. I like to think that God is cheering us on when we’re getting it on because we’re truly ministering to each other and connecting the way He fully intended us to in marriage.

        First up, a couple of sex related blogs:
        http://tolovehonorandvacuum.com
        http://intimacyinmarriage.com

        Books that I have read and recommend:
        http://bit.ly/2fGcUiY // This one is great for the woman who has a hard time seeing herself as sexy or sensual
        http://bit.ly/2eFZeUh // I’m a huge fan of Dr. Leman. This one talks about sex very matter-of-factly and scientifically, as well as emotionally. I personally enjoyed reading a Christian male’s perspective on the topic.

        A couple of books that I have heard are great but haven’t read yet myself:

        http://bit.ly/2fG2ZLO // I’ve heard this book is amazing. Not sure how much sex is discussed.
        http://bit.ly/2fhB8mA
        http://bit.ly/2fVkKKo
        http://bit.ly/2fVma7S

        I hope this helps! I also wish I had better advice for you. The one thing I do have an opinion on is that you should BOTH always be comfortable with what you do or try. 🙂

    • Angela Lanter November 10, 2016 at 1:11 PM

      Erica, thanks for tackling this topic! I want to always try to help, even when it’s something that I don’t have expertise on! 🙂

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