Kris Carr

Kris Carr


How to Sleep Better and Get the Rest You Need to Thrive

read all about it

Hiya Gorgeous!

Good morning, sunshine!

Or… is it?

When was the last time you got a good night’s sleep? Got to bed when you actually wanted to or had time to wind down mindfully in the evening? Woke up feeling rested and didn’t hit snooze seven (or seventy?) times?

This post is the fourth in my 5 Pillars of Wellness series, which means we’re focusing on optimizing how you’re resting (the fourth pillar).

If you’re an Inner Circle Wellness Member, then you know how passionate I am about sleep. It’s integral to how we think/feel/focus/move/live, yet it’s a major challenge for many of us. That’s why I’m excited to share my top 10 tips for how to sleep better.

I know from personal experience how frustrating it can be to toss and turn, try everything under the sun (or moon?!) to get better sleep and STILL feel exhausted. You might even start to think something is wrong with you or that you’ll never get a good night’s rest again.

Of course, if you think there’s something medical going on, please consult with your doctor. But keep in mind that sleep troubles are common and not always your fault. Don’t make things harder by beating yourself up. That just breeds stress and you guessed it—more lost sleep.

Resting isn’t just about sleep.

While we’re focusing on sleep, please remember that there’s more to rest than snoozing. Rest should happen during our waking ours, too. What do I mean by that?

In today’s 24/7 go-go-go world, it can be tough to slow down. Many of us spend our precious waking hours feeling stressed, overwhelmed, etc. But the thing is, we can’t count on sleep for 100 percent of our rest. That simply leaves us with too many crazy, non-stop minutes per day.

Whether it’s meditation, breathwork, mindful breaks or something else entirely, find a simple practice that helps you rest when you’re awake. Doing so will help boost productivity, mood, energy, focus and can even help set you up for better sleep at night.

Why is sleep so important?

Many major restorative functions occur while we sleep. For adults, the biggies are muscle growth, protein synthesis, and tissue and cell repair. For infants and children, hormone production and brain development are key (which is why they need so much more sleep than adults).

But perhaps the most restorative function of sleep has to do with a neurotransmitter called adenosine. While we’re awake, our neurons fire and cells power us through the day, this process produces adenosine. It builds up all day long, leading to a decrease in dopamine—the neurotransmitter that keeps us alert and focused. So as adenosine goes up, dopamine goes down, resulting in that sleepy feeling you get at night.

While we sleep, we clear adenosine from the body and start fresh in the morning feeling alert (study). The more sleep you get, the lower the level of adenosine and the more alert you’ll feel in the morning.

If you want to learn more about what goes on in your brain and body at night, check out this article (fascinating stuff!). But for now, know this: If you’re cutting yourself short in the sleep department, you’re also cutting your overall well-being short. Inadequate sleep can increase your chances of developing type 2 diabetes, heart disease, respiratory disorders and health challenges. It can also negatively impact your mental health, fueling problems with substance abuse, memory, stress response and more.

How much sleep do you need?

The number of hours you should sleep depends on your age, sex, lifestyle, current health and simply how you feel. So it’s different for everyone, but usually between 7.5-8 hours does the job.

When it comes to sleep timing, the most restorative window is typically between 11 p.m. and 7 a.m. because your circadian rhythm is likely at its lowest point. Your circadian rhythm is influenced by your environment—namely light. It controls many of the physical, mental and behavioral changes you experience in a 24-hour cycle, including your sleep pattern. Paying attention to your circadian rhythm and going to sleep when you feel drowsy means you’ll hit deep, restorative sleep more rapidly (National Sleep Foundation).

If these numbers make you feel a little panicked, don’t worry. Many of us have trouble getting sufficient Zzzs. That’s why I’m sharing these tips for how to sleep better—because you have more power to set yourself up for sleepy success than you might think.

How to Sleep Better: 10 Must-Have Tips for Healthy, Restorative Sleep

1. Rest in cozy comfort.

A quality mattress, soft blankets and cool temperature will reduce annoying distractions (too hot! achy back!) and help you relax. If you need help finding the perfect mattress for you, check out my guide on the comfiest, most sustainable options.

2. Turn on some soothing sounds.

Use a sound machine or a fan to drown out what may be preventing you from falling asleep within 15 minutes of laying down. Certain types of music, such as binaural beats, may also help you relax and let go of racing thoughts.

3. Doze in complete darkness.

If your room isn’t completely dark, consider a sleep mask or room darkening curtains. Darkness stimulates natural melatonin production, which is not only a wonderful sleep inducer but a great cancer fighter as well.

4. Enjoy snooze-inducing smells.

Lavender lotion or using a diffuser with lavender essential oil may help you hit deep sleep sooner. Plus, who doesn’t love the smell of lavender? Ahhh… (For more on how to use essential oils for sleep, stress, etc., check out this helpful post!)

5. Turn off tech.

Plan to put your phone and other devices away at least 1 hour before going to bed. The blue light emitted from your phone, computer, etc. can interfere with sleep by suppressing melatonin production, so consider enabling features like Night Shift (which automatically adjusts your display to a warmer, less blue light) while you’re winding down in the evening. Then, keep lights dim and read or meditate to help get your brain and body ready for sleep.

6. Skip or reduce caffeine.

Caffeine makes it harder to fall asleep, but it doesn’t stop there—it can also interfere with the quality of your rest. If you’re having trouble getting or staying asleep, stick with decaf, herbal tea or one cup of coffee early in the morning. (Have more coffee questions? Check out this post!)

7. Go easy on the alcohol.

Alcohol feels like a sedative at first because it slows down motor and brain function, often leaving us relaxed and worry-free. But as it’s metabolized, acetaldehyde is produced, which acts like a stimulant in our bodies. This is what wakes us up in the wee hours of the morning, unable to get the restorative sleep we need. So for a good night’s sleep, peel back on alcohol and drink it earlier in the evening with food (or not at all).

8. Avoid nicotine.

Nicotine is similar to caffeine in that it’s a stimulant and may cause insomnia. It can also decrease slow wave sleep, which means it’s less restorative (study). Tough love: Stop smoking—for SO many reasons, not just better sleep. (I adore you too much not to say this.)

9. Exercise.

Research shows that exercise can help you fall asleep faster and improve the quality of your rest, so do your best to fit in 30-45 minutes four to five times a week. (Need help making exercise a habit? Check this out!). If you’re doing more vigorous exercise, try to avoid right before bed because it might amp you up. But relaxing stretching or restorative yoga can be great ways to wind down in the evening. Do what works best for you!

10. Clear your mind.

If you’re tossing and turning after switching the lights off, you may need to hit the mental reset button. Here are a few things to try: Before going to bed, journal—get those thoughts on paper and out of your head. Listen to a guided meditation or try Tapping (Emotional Freedom Technique tutorial here). If you can’t fall asleep after lying in bed for 15 minutes, get up and do something relaxing for 15-30 minutes before returning to bed. (It’s best not to stay in bed frustrated because doing so can actually train your brain to see bed as an unrestful place.)

Here’s to better rest—day and night!

I hope you’re feeling motivated and empowered to prioritize rest, dear one! You have a busy, beautiful life to lead—and you need rest to squeeze every ounce of joy out of it.

Please be gentle with yourself as you explore the tips for better sleep and rest throughout the day. This is a process and every step you take (even the stuff that doesn’t work for you!) is worth your time. You’re taking care of yourself—nothing is more worthwhile than that.

Your turn: Do you have any helpful tips for how to sleep better? Please share what works for you in the comments below!

Peace & counting (less) sheep,

Add a comment
  1. Jerome Ngugi says:

    Thank you for the helpful read.
    I often struggle with falling and staying asleep and are working on following a routine to ‘sleep train’ all over again.
    I’d also recommend earplugs to block out all the noise and make the night extra comfy.

  2. Louise Matthews says:

    Thank you! To be honest, it took me a few years to get to the right sleep routine. Because of the intensive schedule of the day earlier, I could not go to bed and wake up at the same time and could not afford 8 hours of sleep. But once I felt that my body was no longer able to cope with the load. And I always felt tired, even when I tried to sleep more.
    So now I know that you can’t just increase your sleeping time to make things right. It took me a lot of work to create the right sleep regime – to start practicing meditation and different relaxation techniques, literally making me go to bed at 11 pm and not to take a nap during the day. But in the last six months, I can say that I have been doing it. I’ve been sleeping for about eight hours. I wake up and get up at the same time. And it’s the best habit I’ve developed for myself.
    I confirm that sleep is an important parameter of well-being and I am pleased that you have so competently and succinctly described the correct approach to creating a sleep routine.

  3. These are the best tips that works for me but to regularize my sleep cycle sleepless tablets can also useful for me.

  4. jasmeetkaur says:

    its very nice post you have shared about how to sleep better.thank you so much.

  5. Daniela says:

    Very good ideas, for me it’s only the music and the right place to relax.
    Your tipps are very nice, thanks! 🙂

  6. Sophie says:

    These are great tips! Thank you, Kris. We should all invest in good quality sleep.

  7. Linda says:

    I find that writing my down my work and personal tasks gets my attention off of them before trying to sleep. I use the Asana app which is very helpful .

    • Jennifer says:

      Such a good idea, Linda! We use Asana here at Team Crazy Sexy too. I’ll think if you next time I check off a task. 🙂 Xo and pleasant zzzzzs from all of us at Team Crazy Sexy!

  8. Josh says:

    I’ve recently invested in something things for a good night’s rest: earplugs, a sleep mask, curtains closed (I’m soon to invest in a blackout blind) and I also tried epsom salts last night to soak in the bath (they had lavender in) I do seem to be sleeping better of late so if anybody needs any remedies…

  9. Shivani says:

    Very nice informative article you have shared thank you.

  10. Jannat says:

    Very informative article on how to sleep better at night.

  11. Alivia says:

    Thanks for sharing such nice tips. I am very upset because of my sleepless nights. this 21 tips are very helpful to me.i have regularly followed these tips and their work.

    • Jennifer says:

      Hi Alivia! This is Jennifer on Team Crazy Sexy and we’re so happy you’ve found Kris’s tips helpful. Here’s to restful sleep and cheerful mornings! 🙂

  12. These 10 tips would be a big help to sleep better at night and have a great energy for the next day.

  13. Nnoa Hjuan says:

    I’ve been dealing with my sleep problem since last month. I think I have got the best solution after reading your great article. I am truly hoping that these ten tips will work for me and really appreciate your suggestions.

  14. Voonky says:

    Love the Tips! After a full-time job and technology use, people really need a quality sleep to give a break to the brain.
    So this post is really helpful! thank yous o much for sharing!

  15. Sam says:

    Great article indeed!
    You are completely right, All artificial light can impact your sleep, but our eyes are especially sensitive to blue light found in electronic devices (televisions, computers, cell phones, e-readers) and energy efficient LED and fluorescent.

  16. Josh says:

    The nicotine tip was huge for me. I used to think smoking before bed helped me relax and fall asleep but now that I’ve quit smoking (knock on wood) I’ve been falling asleep and staying asleep so much easier.

  17. akshay says:

    Super amazing post! thank you so much for sharing.

    I found this post about Better Sleep Metabolism and the good thing about this post is that it’s totally based on Ayurveda, which makes it more attractive to read.

  18. Francesca says:

    Luckily it’s not hard for me to fall asleep, but I’d like to try and use some drops of the lavender! I really like its smell 🙂

  19. I think the most important when we talk about sleep better is take a look to our mattress, the people usually to change your mattress after many years ahead and it is a bad decision, in my humble opinion

  20. John says:

    Exercise and clearing my mind (meditation) have been huge helps. I almost need to tire my body out at the gym or I won’t sleep. I’m a super light sleeper. I’ve followed a few of the things listed here and have been really successful at getting a better sleep – But I definitely need to work on turning off my phone for a while before I go to bed.

  21. Good compilation of tips. #6 and #10 for sure for me. Need to cut down on FB scrolling before sleep or else my brain keeps spinning. I also wear a posture brace at night for spinal adjustment which complicated things

  22. Nick says:

    The number 10 really works on me. But in a different way. Like when if I’m meditating, I suddenly fall asleep without even realizing. I’ll just wake up in the morning feeling refreshed.

  23. Restful says:

    Thanks for sharing!
    My favorite is the soothing sounds. The trouble is reaching out to turn off the sounds after I drift off to sleep.

    I’ve been putting a few drops of lavender oil on my pillow before bed and it has really helped relax and drift to sleep naturally!

  24. Eleanor says:

    I’m definitely guilty when it comes to using tech before bed, it’s such a bad habit that I need to get out of. I know I’m not doing myself any favours because it takes me ages getting to sleep. Some really helpful and useful tips in this blog that I will definitely give a go starting from tonight! I also found this other article that I found useful to follow and think it’s worth sharing –

  25. Some helpful tips there, thanks – although as a 3am blogger I fear I am doomed! My routine would depress any health expert I’m afraid.

    Nearly all my reading happens on a Kindle – which obviously isn’t ideal. At least with a gold old-fashioned book, if you fall asleep in the bath (who me?) a book is more likely to recover than a Kindle.

    I wasn’t aware of the fact that having a pet may help you sleep better. Now that is one tip I would love to try out, but sadly it’s unlikely to happen. Perhaps the exercise factor of taking your dog for a walk ties in with the improved sleeping.

    In the absence of a dog, it’s going to have to be almonds fish and camomile tea to improve my sleep quality:-)

  26. Many people thinking about good sleep as a “nice to have”, but I think getting a proper night’s sleep should be one of our top priorities. Not having enough affects our health, and also our performance at work as it impairs memory and ability to focus..

  27. Lora says:

    great . thanks for sharing

  28. Amanda Berry says:

    Thank you, These tips are a great reminder of what I already know but it is such a good idea to remind one’s self of all of these 10 tips,

  29. sleep mask says:

    The sleep mask is very comfortable. By using the sleep mask now i can able to sleep anytime/anywhere like dark or bright, noisy or quiet

  30. Andy says:

    I’ve found that stopping smoking has helped me to sleep better. Also feel much better in the mornings so I completely agree with you on that one.

  31. Fritz says:

    Fantastic article, i have recently started tracking my sleep with and found that i am not getting good sleep. (i started tracking because my Dr. said that it was important for my health) i have been searching for suggestions on how to get more then my 3 hours..sigh, thanks for the great suggestions. i’ll start with the cutting back of alcohol, (someone told that it would help). Thanks

  32. I was a terrible sleeper but then I sorted out my pillow and mattress and that really helped. BUT the thing that helped the most was turning off technology 30 minutes before bedtime. It has this instant “slowing down” effect which gets me ready for bed every night. I guess it’s all about routine.

  33. Jane Vu says:

    Very helpful article Kris!! Another tip is avoid showering one hour before bedtime. I find that whenever I need to be stay alert during assignment period, I usually take a shower. May sound weird but it totally helps me resist sleepiness.

  34. Emilia says:

    Sleep is the very first thing that should be addressed when treating depression. Shame that so many doctors or therapists don’t realize it or leave it as one of the further treatment stages. In my case everything I was advised to do failed: medication, talking therapy, trying different activities, etc. etc. etc. I only started feeling better and finally start slowly coming out of darkness when… I addressed my sleeping patterns! Sometimes it feels impossible to actually fall asleep at a certain hour, but I did not let go. I would go to sleep at the exact same hour every day and stay in bed resting whether I fell asleep straight away or I was rolling in bed till 5am. After 3-4 weeks I noticed a significant improvement – I could fall asleep within an hour of the moment I went to bed and I could finally get up in the morning. My life become easier to manage and so my self-esteem lifted a bit. It sounds silly but it really was the beginning of great changes for better in my life.

  35. Blake says:

    Great tips here and great article. I was browsing through the many different ways to fall asleep faster or better etc. I seen that this blog allowed comments so thought i would share another great article (looks new) that I came across here for anyone who was interested. It offers many tips, and no Kris, not saying your article isn’t as good. It is great! Just trying to help is all 🙂
    It is and you may even want to share it in the article if you think it is worthy.

  36. Ted says:

    I have reduced consuming chocolates too before sleeping. How much it really affects sleep?

  37. Scott Heard says:

    Great post! Clearing your mind is very important to get a good nights sleep. Another important factor is to make sure you have a bed that you think is comfortable. It is a lot easier to get a good nights sleep when you aren’t tossing and turning all night!

  38. cher says:

    The BEST sleep potion i’ve ever used is Acetyl Gaba….(don’t bother with regular it doesn’t cross the blood-brain barrier!!). I order it from Powder City….i use it to fall asleep with just…2-3 tiny spoonfuls(incluced) in water…tastes sour but not bad…you can use for several nights then take a break (cycle off & on). I fall asleep within 20 minutes…Love it!!

  39. Josh says:

    By the age I have started to feel during my waking hours how bad was my sleeping. Since then I’m following all the tips to provide my energy during the day.

  40. LaEsha says:

    Thank you for these great tips. I’ve dealt with insomnia for years and, after I got married ( a year ago), it became worse because I wasn’t used to sharing a bed with anyone. I look forward to trying some of these methods to see if I can get some much needed good sleep at night.

  41. Kristin says:

    Great article!I especially like the advice to power down your technological devices!

  42. Sheila says:

    Thank you for the concise and helpful list! Wonderful! I especially like #10 as a teacher of EFT. I have been meditating, counting blessings, etc. to fall asleep faster, but sometimes nothing seems to help. Getting up after fifteen minutes and doing something relaxing is a new tip for me! I will try it! I didn’t want to wake our doggie, etc. and don’t want to turn on the light to read, so I’ll need to get a bit creative to figure out what relaxing activity to try… I know the benefits of a good, deep and restorative sleep. Blessings to you in ALL ways!

  43. It’s really incredible how much better you sleep in real darkness! But it’s some effort to run around the room with duct tape to cover all the LEDS from electronic equipment and so on ;D Good point also about not exercising too close to bedtime, since it’s easy to get energized and amped up a while after a nice workout. I also meditate or write a short note in my journal before bed if I need to unwind.

  44. One of the several challenges punters have is
    to make a decision on what picks on sports
    to use. I mean the program was really long and I tried tto
    watch it all at once ecause of how excited I was and that I also paid for it.

    Learn how to harshness the internet, and let yur career take off.

  45. Guy Gardener says:

    My ex wife’s sister used a lavender smell to help her sleep. I had always thought about trying it, because I have troubles going to bed. Also, didn’t know that alcohol was actually a stimulant of sorts.

  46. marie says:

    Great Post. also higher levels of omega-3 DHA – the group of fatty acids commonly found in algae and seafood – are linked to better sleep.

  47. Thank you for this vital article. I know I need to really establish my sleep ritual and remain consistent with it. The consistency is my struggle. I find I sleep worse and have unpleasant dreams if I dare shortly before (within 3 hours) of going to sleep too.

  48. freedom junkies says:

    All your tips are true…My one concern is that my youngest son sleep only for 1-2 hours and he awakes for 5-7 hours…I need your advice because i’m worried…thanks

  49. Bill says:

    Great tips here Kris. I personally like to wind everything down around 9:00 at night and have a really scheduled ritual of walking the dogs, feeding the cat, and brushing the dogs teeth. After this it is our turn to get ready for bed as well as the kids. A little reading and then I go to sleep.

    I try to make sure that any stresses of the day have been dealt with by 8:00 or so and then I have trained myself not to go to bed with any stresses. What the heck can I do about a work problem all night except for stew about it, right?

    I have very little trouble sleeping now that I have put these habits in place and love all the tips that you put up here, especially the lavender oil which I have tried using a few times

  50. These are such fantastic tips, Kris- thank you. As someone who used to have Chronic Fatigue Syndrome and spent hours upon hours in my bedroom, I know the tips you mentioned work every time!

    I always have trouble with keeping the room cool, as I instinctively like to feel cosy and tucked up, but finding the right temperature definitely helps!

    Thank you! xx

  51. stacy says:

    Any tips for sleeping with pain. I have extremely painful knees and hips (in need of a knee replacement) so my mind can sleep well, however, the pain keeps waking me up almost every half hour to turn over!

  52. Lakshmi says:

    I find that when I’m in bed at 9, and fall asleep before 10, I always wake up refreshed at around 1 am. Then I’m in bliss when I discover I have at least another five hours of bed time to go! There’s something great in shutting those peepers at least two and a half hours before midnight. It’s like sleep is the thickest then.

    Other lovelies: lavender essential oil, a hot shower, dim lights.

    Thanks Kris!

  53. Kris says:

    Kris, I also am a cancer survivor/thriver. My last chemotherapy session was Nov. 7. I’m still experiencing neuropathy in my feet and legs, sometimes in the torso, and a little in the finger tips. There seems to be a fear of falling asleep. I fight going to sleep sometimes, and sometimes the only way I can sleep is to leave my lamp on.

    I’ve found that it helps if I massage my feet and legs just before bed, then I sleep pretty well. I love my essential oils, so my blend is basil, lavender, ylang ylang, orange, geranium and vetiver in sweet almond oil.

    Thanks for all your tips. There are a lot of good reminders, and some new things to learn, too.

    Aloha no wau,


  54. forrest says:

    dont eat after 7 pm
    no pop or coffee after 3or 4

  55. This positively works. Inhale to count of. 4. Hold. To count of 7. Exhale to count of 8

    4. 7. 8

  56. Ankit Mishra says:

    Think about what all you did the whole day write from waking up, and you will not notice when your mind turns off and you go to a deep sleep mode.
    It has worked for me well, should give it a try but I am not sure whether it will work for other people as well.

  57. Susan says:

    Thanks for the tips. I have got myself to a point where I can fall asleep but I can’t stay asleep. I wake up about 3 or 4 every morning.

  58. Stephanie Parry says:

    Love your great tips! I have found that listening to books on CD helps me relax and fall asleep in a dark quiet cool room. Comfy socks on my feet helps too. Critical is exercise , body scan, eye mask, ritual of washing off make-up and clean teeth great cotton sheets and pjs. I can’t tell you what a treasure my silk comforter is. It has totally eliminated night sweats for me. They are pricey but worth every penny. Sleep is a very important investment in health. This would make a great Valentine gift you could suggest to your husband. My wonderful husband found mine at Costco. Try out different pillows to find the perfect one for yo A silky type pillow case helps you sleep better too- especially if you have sensitive skin. I travel with one because hotel pillow cases cause my face to burn(detergent issue). Cover all blue, green or red lights from electronics. We travel with a fan to block out hotel noise and out of courtesy to neighboring rooms (husband SNORES in a big way) and I use soft foam earplugs. When we can’t take a fan I use an app with white noise and ocean waves sounds mixed. Some are free. Make sure if you get up to go to the bathroom at night that you memorize the path. Never turn lights on and the socks on the feet will stop the cold bathroom floor from shocking you awake. Once on a car trip we used some black trash bags we had in the car to block a window that had bright light shinning in. Wrap some duct tape onto a popsicle stick, pop in your suitcase and you are prepared for anything. These are things I have learned over the last 60 years. I am a cancer survivor and I know how healing sleep is.

  59. Lea says:

    Hi kris!! Adore your blog (we’ve got all your ingredients to whip up some dirty penne tomorrow!!) and completely admire all you do. Such sunshine! Just one question- I’m having the worst trouble finding a good sleep mask. Any suggestions?!? For those of us in NYC, I am certain this would help us all get a good snoozer going!

    Thank you in advance for your help!!!


  60. One thing that readies my mind for sleep is keeping a small notebook by the bed to jot down at least three things I am happy about, or grateful for, from the day. Also, if I wake at night, writing down dreams (briefly with a dim light on) can clear my mind to resume sleeping. If I cannot go back to sleep in bed (at 2 a.m. after waking), sometimes walking around, getting some water, and returning to sleep in a different location will do the trick. (In my case, its my cozy sofa where I have already set out pillows and blankets.)

  61. Helen Bannon says:

    Thank you Kris for your ever positive outlook and advice. Personally I have found simply formulating a mental ‘thank you’ note, to remind myself of all the great things and people I have in my life, can help me to end the day in a positive mindset. Remembering that I am blessed helps me drift off into a peaceful sleep more easily. It may sound a bit corny and harder some days than others…but give it a go! Sweet dreams.

  62. Michelle Ross says:

    A beautiful hot bath with Epsom salts and 20 drops of lavender oil just before bed really helps me. Relaxes all my muscles and my worries seem to melt off in the bath water! Regularly taking a night time formula of magnesium orally (tablet or powder) helps too in the relaxation quest!
    Thank you Kris for first rate tips always!

  63. Mary D. says:

    My nighttime ritual is to have a cup of warm coconut or almond milk with turmeric, cinnamon, ginger and a little manuka honey. This helps me stay asleep a little longer, I use to wake up almost every hour. It also helps with aches and pains. I have suffered with insomnia since I was young and have tried so many different herbs, tea’s ect and this seems to help. Everything I use is organic.The turmeric helps with inflammation, cinnamon regulates blood sugar, the ginger is good for digestion and the manuka honey helps the immune system If you suffer with insomnia it is worth giving this a try.
    Sweet Dreams!

  64. Counting backwards from 999 three numbers at a time…999, 996, 993, etc. Hard to think and count backwards.

  65. Amy says:

    Some devices support an app called f.lux which makes the screen more yellow/orange than blue as the sun goes down. (The blue light keeps us awake and prevents the whole melatonin business from happening.) I have it installed on my laptop.

  66. Louise says:

    Great tips and reminders Chris thank you so much!

    The last couple of nights I have gone to bed super early around 7pm. A big thing for me is simply giving myself permission to down tools, jobs and tasks and slope off to bed when I need to. I am a pretty busy and active person BUT these days I am really trying to listen to my body more and take much needed zzzz-time when my body says “HEY Louise I need to REST”!

  67. Andrea says:

    I like to take advantage of adaptogenic herbs to induce restfulness. A product I use called Ionix Supreme contains several of these herbs. Adaptogens are amazing- there are only about 30 different herbs that have these properties and they encourage the body to use its own homeostatic mechanisms to get what it needs. This is unique! Many herbs out there attempt to regulate the body by forcing it to do something (for example, diuretics say to the body “pee more” and that’s what the body does). Adaptogens help the body do what it is intended to do and don’t force it to do anything. Consequently, I can take Ionix in the morning and mid-afternoon for a natural energy boost and then take it again right before my head hits the pillow to promote restful sleep. No wonder adaptogenic herbs have been a popular component of Ayurvedic medicine for centuries.

  68. Kriss says:

    Drinking 1/2 cup of natural pineapple juice just prior to bedtime really helps me.

  69. Sarah says:

    Falling asleep isn’t a problem for me. Its waking up between 3 and 4am and not being able to go back to sleep. Either because of my daughter, my dog, or my bladder, it doesn’t matter. If I wake up between 3 and 4 I can’t fall back asleep until 6am or so, and then it’s time to get up. Should I just be staying up? Taking a nap? I’m at a loss. It’s hard to get up and do things because I don’t want to wake my whole house up.

  70. Catherine Cullinane says:

    Thanks Kris,
    These tips are a great reminder of what I already know but
    it is such a good idea to remind one’s self of all of these 10 tips,
    Thanks again, Catherine

  71. Kandy says:

    When I go to bed and am unable to drift off I get very still and imagine my favorite place…the ocean with the waves crashing, smelling the ocean, a gentle breeze blowing and it doesn’t take long and I am asleep. I use this technique also when I have to have a PET scan…relaxes me very well!

  72. I couldn’t sleep the other night and I remembered a little trick my dad taught me. Heat up almond milk(or milk of choice) turmeric, cinnamon, and nutmeg and stir. Sip warm, it’s like instant snooze ville!

  73. The best shift I made to help me get a better night sleep was having my last meal 3 hours before bedtime. I would get to bed with an empty stomach, but not feeling hunger pangs. It allowed me to fall asleep and stay asleep (and have a deeper sleep). Thanks for the post and tips!

  74. G says:

    Production of natural melatonin, the body’s master antioxidant, is affected by light and dark cycles via the pineal “third eye” gland. Therefore, it’s extremely important for cancer patients and survivors to get 7-8 hours of sleep + darkness. Bathing with lavender and Epsom salts helps me unwind. I take organic valerian root and triphala every night, too. If I can’t sleep or need to go to the bathroom, I keep the lights off or low and the room darkened for uniterrupted melatonin production. I agree that it’s very important to not shock your “third eye” with light from electronics during the night because you need your light-sensitive melatonin to neutralize carcinogenic free radicals while you sleep. Also, Bill Maher got it right. Cannabis not only fights cancer in five ways, it supports the pineal gland’s mission to protect nerves, regulate hormones, regulate circadian signals, and reconnect the body, mind, and spirit.

  75. ms. sandra silva says:

    go to bed at a regular time each night and wake at a regular time in the morning.
    try to do this for 21 days and see if you still have a problem with sleeping.

  76. Linda says:

    I am 64 years old and have had insomnia for years. I live a very healthy lifestyle, but in desperation I’ve used sleeping pills at different times. I have done and continue to do all of the above to try to sleep. They do help to some degree. A few months ago I visited a homeopathic practitioner and she gave the treatments that have had me sleeping soundly. I love it!!! This is another option and maybe it could help for others. As it isn’t covered my medical insurance it is pricy, but so worth it!!

    • Cris says:

      Hi Linda,

      What were the treatments your homeopathic practioner prescribed, if you don’t mind sharing?

    • Maria Morelli says:

      The whole point here is to help others , if something you have discovered has helped you then
      You should share your experience pls.

  77. SueISeman says:

    Tart cherry juice has naturally occurring tryptophan & melatonin. Small cup during the day has helped me sleep through the night, despite menopause!

  78. Kiyomi says:

    i recently bought an app called “iSleep Easy”, and it’s helped me immensely over the last several days! i’m usually borderline insomniac, but i was put into a heavy sleep through these meditations. i highly recommend it!!

  79. Angie says:

    This is such an important topic. I think as a society we underestimate how important sleep is.
    If I have lots on my mind that may keep me from sleeping I do a “brain dump” before bed and fill up a page or two in my journal. This helps me get those racing thoughts out of my bed and rest easier.

  80. Carol G says:

    I love Young Living Essential Oils for sleep time – Lavender is great. I also rub Peace & Calming on my feet, and sleep like a baby!
    Thanks, Kris, for all your great posts!

  81. Andrea says:

    I used to wake up around 3:00 a.m. and begin worrying about bills or kids or work, etc…end of sleep. I memorized Psalm 23 and whenever the worries started to get my heart racing in the wee hours, I would focus all my attention on remembering that psalm – running through each verse slowly in my head. Worked fabulously! Instead of laying awake for more than an hour, I would fall back to sleep right away – usually wouldn’t make it through the whole psalm.

    • Lori says:

      I also found reciting memorized scripture to be very helpful when awake in the middle of the night. I’ve memorized scripture while walking during the day and at night I review it as needed. I’ve memorized the 10 Commandments, Psalm 91 and Rev. 14:6-12 are my favorites.

      • Katherine S says:

        Nice! I have also installed the blue filter and downloaded a free Bible to my phone and I read a couple chapters if I wake up in the middle of the night and can’t go back to sleep. I almost always wake, and about 20% of the time its hard to go back to sleep. A sleep journal has been helping me make a plan as well.

  82. Jana says:

    I recently learned that blue light from house lights, electronic devices, TVs, etc can disrupt our circadian rhythm and even our health! So…

    I am now wearing orange-tinted glasses around the house 1-2 hours before bed. This is because it filters out blue light (and my family keeps the house too bright with lights and TV at night).

    I also put blue light filters (films) on my tablets and smart phone, as well as installing an app called f.lex which really helps to keep a devices screen blue-light free.

  83. T says:

    A small cup of warm vanilla almond coconut milk (with a dash of nutmeg in the winter) before bed. Or the good ol’ standby of chamomile tea! I listen to both binaural beat and hypnosis audio files, some of which can be found free on Youtube, that are specifically designed to induce sleep. I have a set of nice soft sleep headphones for this. Sleep well, everyone!

  84. Hayley Metzger says:

    I just started using a “drift light” and I love it. I’ll put in on about 1/2 hr before I plan to shut my eyes. I use this time to read or write in my journal and slowly the light gets dimmer and dimmer until it eventually turns off. Once it gets to the point where it’s almost off I close my book and get comfortable. It’s wonderful.

  85. Phoebe says:

    Read the effortless sleep method by Sasha Stevens. It really is brilliant and quite a lot of the advice relates so well to all of life not just sleep. I really recommend it for a new attitude towards sleep and don’t worry it’s a very small book.

  86. Prophecy says:

    Sound advice, i’ll definatly think about the tech-off one. I swear by earplugs. They drown out all sound, and makes me relaxed instantly, since my body knows earplugs = sleep

  87. Carrie says:

    Sleep. Restorative, blissful sleep! I agree 100% and believe that sleep is an equal partner in recovery from illness (in my case, kidney cancer)…sleep is restorative for the mind, the spirit and the body. My illness still interrupts my sleep but my focus is health…good health. A tip to aid in drifting off and de-cluttering the mind–I have a gratitude journal at my bedside. I journal briefly about the things or people I am thankful for in that day, reminding me of just how full my life is. It is such a wonderful way to end the day, being thankful.

  88. Karen Bailey says:

    A great article Kris, I have had trouble staying asleep and have started many of your ideas. They’re helping, I still wake up a couple of times of night but find it easier to go back to sleep. I wake up about 6 o’clock but then go back solid until 7.30 and feel quite groggy. Should I get up at six? I go to bed between 10 and 11pm.

  89. Bob says:

    Turn off all sources of EMF including wifi, cellphone, etc. Sleep on a grounding mat. Buy a stetzer filter to remove dirty electricity from the bedroom. Remove the smart meter from your home. Use an analog meter that does not transmit microwave radiation. Microwave radiation affects ability to sleep and the restorative quality of sleep.

  90. Sheira says:

    I fully believe in visualization…..if you’re having a string of days where falling asleep has been a challenge, you might dread going to sleep. Closing your eyes and literally picture yourself falling asleep (and believing you will) can be helpful. Try slowly repeating “s-l-e-e-p”….. And lastly, since we want to get into dream mode, actually picturing a movie playing in your head can also bring on the much desired zzzz’s. Hope that helps!

  91. Jackie says:

    Thank you for this timely post. I am hosting a healthy habits support group and our first focus is sleep this week. I shared your article above with my group. Taking control of a bedtime is key. Sometimes I would have a bed time, but then I would let it slip and that’s not good. Thanks again for this. -Jackie @healthywitness

  92. Nicki says:

    Hi Kris,
    great article! A worthwhile thing to add which relates to the all-important circadian rhythms, is regular rise and sleep times, the rise time being especially important! Set one and stick to it no matter what, every day. Be sure to expose yourself to daylight first thing in the morning, and get your heart rate going – a morning run, or even a brisk walk will do the trick. Get that circadian rhythm fired up & set up for the day.
    That’s my two-pennies’ worth anyway, having done extensive research into sleep disorders and treatments.
    Nicki xo

  93. She's Next says:

    Having a calm, relaxing bedroom is very helpful as well. A nightstand lamp allows you to read and you don’t have to get up after you’re done, you just slowly slip under the sheets. I remember reading of a very unique technique and surprisingly, it actually works; while you’re on your back concentrate on relaxing your toes, than your foot and slowly go up until you reach your forehead. Give this a go, it’s incredibly relaxing!

  94. When I started getting to bed before 10:00 p.m. everything changed. I fall asleep quicker and usually sleep uninterrupted for hours. According to Ayurveda, 10:00 p.m. – 2:00 a.m. is Pitta (fire/metabolism) time when many of our organs “wake up” and get to work, especially the liver. It’s the most restorative time for the body – if we’re asleep. This activity can cause people to get their “second wind” during these hours and have a harder time falling asleep. People laugh at me when I give them this tip (10:00? Yeah, right!), but I’d rather haul myself to bed early and reap the benefits of a good night’s sleep.

    And eating a light, early dinner helps, too! Thanks for the great tips, Kris. Sleep is so important. xo, Barbara

    • Kris Carr says:

      I totally agree, Barbara. A calm belly is so important for easy snoozing. xo, kc

    • Paul says:

      This story reminded me of how I finally healed my insomnia after years of agony.

      My life used to be miserable. I lied awake for hours, was too tired to work properly, had no energy for social activities, and wondered if I would have to spend the rest of my life miserable and exhausted.

      Doctors prescribed pills to knock me out, but I would wake up even more tired than when I went to bed. I would go through my days groggy and in a haze.

      In fact, I felt like I was drunk all the time. One day I couldn’t even remember how many pills I had taken. I ended up taking too many and wound up unconscious in the emergency room.

      I knew that there had to be another way. I searched long and hard and finally came across some simple natural remedies that finally got rid of my insomnia for good…to the amazement of my doctors.

  95. Jen Dorf says:

    Taking a bath with Epsom salts is another great way to prepare your body and mind for a restful night of sleep. The magnesium in the salts is a muscle relaxer which helps the body unwind after a full day. Also, taking an evening bath is a beautiful ritual that nourishes your mind, body and spirit, and will disrupt less healthy habits.

    Thanks Kris for sharing your wisdom and vibrant energy.

    Be well, Jen

  96. Heather says:

    Soaking in a warm bath for 20 minutes with sea salt and a few drops of lavendar oil helps me relax and sleep much better. Also, having the routine of washing my face – getting rid of the day’s make-up and oils-and brushing and flossing my teeth make me feel “prepared” for bed and sleep. And comfy sheets and pajamas that are cotton so my skin can breathe! Zzzzzzx

  97. Cheryl says:

    Thank you so much Kris for all of your outstanding advice! Sleep is sooooooo important and can be soooooo elusive for so many of us. I teach meditation and mindfulness practices to adults and teens, and difficulty falling asleep comes up all the time as a HUGE challenge for adults and kids. As we all know sleep is so important. I recommend doing a self guided body scan. Start with your toes by noticing how they feel as the rest gently touching your sheets or comforter, and go from there — taking a tour of your whole wonderful body. Become aware of each body part and how it feels as you rest in your bed. You may notice sensations of touch, muscle tension, body position, a feeling of weight – heaviness or lightness, heat or air. Whatever it is you feel, simply notice the sensations with curiosity and without judgment. Studies have shown that by simply becoming aware of your body, you automatically relax and release tension that you may be carrying with you. In doing this body scan, you also will not allow your mind to ruminate on all of those thoughts that may be keeping you awake. Instead, you are anchoring your attention on your body and how it feels as you relax your body and drift into a good night sleep. Good luck and happy dreams!

Leave a Reply

Your email address will not be published. Required fields are marked *