Tips for a Great Nights Sleep

Sleep is essential for our physical and mental health, but let’s face it, its not always easy to get a good night’s sleep. There are many factors that contribute to poor sleep, so instead let’s focus on some tips for improving sleep. Below are my top tips for getting a good night’s sleep.


  1. Limit News Consumption: Given everything that is going on in the world, we could have the news on in our house all day long, but my advice is to try to limit it (reading and watching) to a maximum of an hour each day. Also, make sure your news consumption does not happen right before bedtime, as it can elevate your anxiety levels.

  2. Reduce Screen Time: Turn off all screens (tv, phones, iPad) at least an hour before bed. The blue light that screens emit can lower your melatonin level and as a result, make it harder to fall asleep and stay asleep.

  3. Keep it Cool: Studies show that falling and staying asleep in a cooler environment is easier and more comfortable.

  4. Make a ListIf you’re anything like me,youoftengotobedwithaheadfullof thoughts and things to do. It is helpful to do a brain dump by writing down a list on paper so that you can get these thoughts out of your head and go to bed without worrying you may forget about anything. This is probably one of my personal biggest sleep aids!

  5. Practice Gratitude: There is a lot going on right now that feels heavy and disheartening, but by incorporating gratitude practices into your daily routine it helps to reduce negative bedtime thoughts, helps you sleep longer and improves overall sleep quality.

  6. Wash up: Your brain has to drop your core body temperature by 1 degree for you to fall asleep, so having a bath or shower helps do this. In addition, it helps you relax.

  7. Practice Daily Self-Care: By having alone time, time for yoga, time to read, meditation, or whatever it is that relaxes you, helps to decrease stressful thoughts and the stress hormone cortisol, which can disrupt sleep.

  8. Keep it Dark: If you dont already own blackout blinds, go purchase some today. If you have one of those digital alarm clocks, turn it around so you cannot see the time. The light from clocks may keep you awake and seeing the time can cause you to obsess over how long you’ve been trying to fall asleep. In fact, dimming your lights an hour or more before bedtime has been shown to reduce the amount of time it takes to fall asleep.

  9. Get Outside: Morning sunlight exposure helps you sleep better at night because it helps to regulate your circadian rhythm. When sunlight hits your eyes, it sends a message to your brain to produce serotonin (the mood-boosting hormone). Your body has an easier time producing melatonin (the sleep hormone) if you have higher levels of serotonin.

  10. Get Cozy: You want your bed to be your sanctuary, so be sure to purchase bedding that keeps you cozy each night.

  11. Move your Body: Studies show that exercise reduces the time it takes to fall asleep and improves overall sleep quality. It’s best not to exercise, however, within a couple of hours before bedtime since exercise does raise endorphin and adrenaline levels.

  12. Bedtime Routine: Last, but certainly not least make sure you have a relaxing bedtime routine in place. This is a helpful sleep cue for your body to know that it’s time to rest.




    About Me

    Lindsay is a certified pediatric sleep consultant, and the founder of Dream Come True Sleep Consulting. Lindsay is located in Toronto but supports families worldwide. As well as being a sleep consultant, Lindsay is a mom of 2 boys, a certified elementary school teacher and a former therapy provider for children with special needs. Lindsay has personally experienced the highs and lows of children’s sleep habits and knows firsthand the importance and benefit of providing customized support. When she provides sleep coaching services, she is passionate about working within a family-centered framework. This means that she will work in partnership with you to understand your personal goals and create an individualized sleep plan that utilizes gentle techniques and is tailored to what will work best for your family. By doing so, she will set your child and family up for success and many restful nights ahead. Her goal as a sleep consultant is to support, educate, empower, and cheer you on throughout your journey to a good night’s sleep. Get in touch with Lindsay today to get your family the sleep you all need and deserve.




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