Self Care

20 Life-Changing Sleep Hacks For When You’re Tired of Being Tired

Get your sleep in gear this year.

By: Emma Lunsford

We all hated it as kids, and now we just can’t get enough: sleep! By now, everyone knows that sleep is well– important– to say the least. Not only does it do most of the legwork for repairing and re-energizing the body, but a good night’s sleep is crucial for better focus, concentration, a positive mindset, and being less likely to randomly snap at your partner.

Oops, sorry… I think I’m just tired. 

But why is enough never enough these days? Most of us aren’t getting in the snooze hours we should be, and all the sleep hacks in the world couldn’t possibly solve our sleepless nights… or could they? Unless you have a sleep disorder (which needs to be checked out by a doctor), making some minor sleep routine adjustments can actually make a world of difference. And lucky for you, we have 20 sleep hacks for you to choose from!

RELATED: The 7 Real Reasons You May Always Feel Tired (Plus What to do About it) 

Sleep Hacks So You Can Actually Relax: 20 Tips to Go From Worn Out to Well-Rested

Running on little sleep is no joke. But it doesn’t have to last for long! As you’re going through these sleep hacks, remember you don’t have to try everything at once. In fact, we encourage you not to! Just go for 1 or 2 that catch your eye, give them a go for a week or two, and then add on some more! Eventually, you’ll be a sleep master. 

#1 Synching Your Circadian Rhythm

Just like the Earth, our bodies run on cycles, one of them being the circadian rhythm. This is the sleep-wake cycle, responsible for releasing hormones like melatonin and cortisol to either help you fall asleep or wake you up. 

Read up here on how to sync your circadian rhythm

#2 Before Bed FitOn Meditation

Meditation can be perfect for relaxing your mind for a peaceful sleep. If you’re prone to racing thoughts right as you hit the pillow, sign up for free and get access to FitOn’s before-bed meditations!

#3 Establishing an Evening Routine

If you spend most of the day stressing 24/7, it’s unlikely getting in bed will automatically help you relax. Instead, de-stress first with a calming evening routine. It can include things like a warm Epsom salt bath, listening to calming music, or reading a book. Do it consistently to see results!

RELATED: Evening Ritual Do’s and Don’ts For Better Sleep 

#4 Staying Away From Blue Light

Our phone might seem like a nice way to distract ourselves before bed, but the blue light is actually preventing melatonin from making its move. Instead of looking at screens before you take a snooze, maybe try reading a calming book or meditating. 

#5 Before Bed FitOn Stretch

Stretching is great for releasing any tension you’ve built up during the day. Give these a go!

#6 Eating a Protein-rich Snack an Hour or Two Before Bed

Ugh– isn’t it the worst when you wake up hungry? Eat a protein-rich snack like a handful of nuts, chia pudding, or a hardboiled egg to prevent the midnight munchies! 

#7 Avoid Intense TV Before Bed

You know that scary TV show you love? That emotionally devastating movie that low-key leaves you sad for a week? Those aren’t great before bed screen options, as they’ll just amp up your stress hormones. Go for something that’s soothing or easy to watch without thought! 

#8 Blackout Curtains

If you’re super sensitive to light, purchase and hang up blackout curtains so the morning sun doesn’t ruin your snooze. 

#9 Make Your Bedroom a Spa

We often think to turn our bedrooms into little reflections of us with family pictures and our favorite things. But these things carry a lot of emotions with them, and you don’t need a feelings rollercoaster right as you hit the pillow. Rather, focus on turning your bedroom into a relaxing spa with calming colors, scents, and sounds.

#10 Listen to Calming Music Before Bed

Make an intention to wind down before bed — not wind yourself up! This can look like listening to calming music right before you get cozy under the covers. 

#11 Try a White Noise Machine

It can be unsettling trying to sleep in complete silence. A white noise machine can do wonders for easing your brain! 

#12 Avoid Caffeine & Alcohol in The Evenings

Too much caffeine can keep you awake at the wrong times and alcohol can decrease the quality of your sleep. 

Looking for a healthy nightcap? Try this FitOn PRO Sleepy Tonic instead.

Sleepy Tonic 

Ingredients:

  • 1 cup almond milk
  • ½ tsp cinnamon
  • 1 pinch nutmeg
  • 3 drops vanilla stevia

Directions:

  1. Heat the almond milk in a saucepan over medium heat. Once warm, stir in the spices and stevia. 
  2. To serve, pour it into a mug and sprinkle with some extra cinnamon.

#13 Limit Nap Time

Naps are a huge part of sleep hacks — until they start messing with your body’s circadian rhythm! Long naps can confuse your hormones, so try to limit it to 30 minutes max for the best effects. 

#14 Try a Cooling/Heating Mattress Pad

Some of us get too hot or cold — no matter how many fans or blankets we load up. Get comfy with a cooling/heating mattress pad. 

#15 Use a Sleep Mask

If you don’t want to use blackout curtains, a sleep mask is a great alternative! 

#16 Try Earplugs

For sensitive sleepers, the quietest of sounds can leave you wide awake. Put in earplugs right as you get in bed to avoid any auditory irritation. 

#17 Brain Dump Before Bed

Racing thoughts are real! Get out a pen and paper and brain dump all of your thoughts that come to mind. 

#18 Drink a Calming Herbal Tea

If you’re used to a caffeine fix, swap it out for a calming herbal tea. You still get something soothing to drink but without the extra cortisol! 

RELATED: 5 Gut-Boosting Cozy Drinks

#19 Start Turning Off Lights 2 Hours Before Bed

This can be a part of your evening routine, too. But slowly lowering the amount of light your brain soaks up can help trigger a melatonin response. Less light means night time!

#20 Get At least 20 Minutes of Sunlight Per Day

Amping up your sunlight exposure can help get your circadian rhythm in gear! A short walk will do. 

It’s Snoozin’ Time! Hop Under the Sheets & Enjoy the Best Sleep of Your Life

Sleep shouldn’t be a luxury. It’s a necessity! Use these sleep hacks to amp up your sleep quality. You deserve nothing but the best!