13 Tips for a Better Night's Sleep

several vials in white wooden organizer shelf

Hey there, lovely! Unfortunately, I'm amongst the vast majority of the teens who don't get nearly enough sleep. If you're reading this, it's safe for me to assume you, too, are probably having trouble sleeping at night. Well, now you don't have to worry, because I have 13 good tips for a better night sleep. Just keep scrolling, sister, and you may just find something that will help you!

My Tips for a Better Night's Sleep

#1. ESTABLISH A BEDTIME ROUTINE

Establishing a regular, structured routine will help get you settled down before bed. That way, anywhere you go, you'll have a familiar structure to stick to. Also, setting a time for lights out (at least 9 hours before you have to wake up) is important.

#2. STAY OFF ELECTRONICS AT LEAST 1 HOUR BEFORE BED

Watching T.V. or checking your phone makes your mind more alert, which is what you don't want when you're trying to wind down.

#3. DON'T KEEP YOUR PHONE BY YOUR BED

Tying in with the no-electronics-one-hour-before-bed thing, there's something about keeping my phone by my bed that makes me feel 'secure', but not a good secure. If I couldn't sleep, I instinctively turned to my phone and scrolled through photos or whatever to 'help' me go to sleep. It was also a habit for me to check it first thing when I woke up. Ever since I've pointed out those issues, I sleep with my phone on the opposite side of the room.

#4. CREATE THE RIGHT SLEEPING ENVIRONMENT

Make sure your sleeping environment is cool and dark, which helps sleep. If you need, open a window and let some cool, fresh air in.

#5. TRY A NOISE MACHINE

White noise can drown out other sounds, and can help lull you to sleep. A fan works, too.

#6. INVEST IN A COMFY BED

Mattress and pillow quality, along with a cool comforter and good sheets, really make a difference. If your mattress and pillow are hard and flat, you can trust that you're probably not going to sleep very well. A comfy mattress, comforter, pillows, and cotton sheets are well worth the money.

#7. CLEAN YOUR ROOM

Not only does cleaning before bed make you tired, but it also helps you to relax without the stress of a messy environment. Whether you know it or not, a messy room affects your sleeping habits. Also, if you have a room full of bright colors, look into getting decor with more warm, calming colors.

#8. GET OUTSIDE

Getting enough Vitamin D at some point during the day is crucial to getting a good night's sleep. Going outside or exercising outside early in the morning or afternoon can help get all those jitters out and help you to feel refreshed and alert during the daytime, so that later, when it's time to wind down, you're ready to relax.

#9. AVOID EXCITABLE ACTIVITIES RIGHT BEFORE BED

Running around or doing something active right before bed won't 'wear you out.' Like I just mentioned, get all that excitement out earlier in the day while you're outside. Instead, do something that relaxes you. Take a walk or a bath, drink some tea, read a calming book, or do some stretches or yoga.

#10. EAT A GOOD DINNER

Make sure you eat a good, healthy dinner so you won't be hungry later. Try to avoid eating at least a few hours before bed.

#11. AVOID HOMEWORK OR WORK IN BED

It's easier for me personally to focus at night, without the distractions of the daytime, but I have to tell myself to do it in the morning. Doing work at night requires your mind to be awake and focused. Even if you have homework due the next day, just get up early in the morning to do it (which will be easier, since you went to bed earlier!).

#12. PRACTICE GOOD HYGIENE BEFORE BED

I usually take a cool shower before bed so I can feel clean after a long day. Make sure you brush your teeth, wash your face and remove any makeup. Sleeping with your makeup on makes your face more prone to acne, plus it can cause aging. Face brushes are a good investment. Also, drink lots of water during the day.

#13. WRITE DOWN YOUR THOUGHTS

To get all your thoughts and concerns out of your mind before bed, write everything down on a notepad and you can attend to the list in the morning. If you're worried about something, write it down. I worry a lot before bed, but I've noticed it's just the nighttime atmosphere that triggers it. Filter your thoughts into a list of things that are important/urgent, and stuff that isn't so important. When I look at the list in the morning, I end up crossing off all the non-important stuff I was worried about the night before.

I hope this helps you!