Simple tips and tricks for getting some quality shut-eye.
For some people, getting to sleep is a piece of cake. But for others, it can be an absolute pain in the ass.
So we asked the BuzzFeed Community to share the little tips and tricks they have for getting better sleep — things they do before bed, throughout the day, or even once they're already under the covers.
Here are all the awesome things they had to say.
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Cue up a few ASMR videos to watch/listen to when you lie down.
There's something for everyone in the ASMR community: eating and writing sounds, whispering, tapping, role-play, moaning, cooking, etc. The videos will lull you right to sleep.
—Jordan Murdock, Facebook
Try limiting your alcohol intake after 9 p.m.
I try not to have alcohol after 9 p.m. because it really interferes with my rest, and I've really noticed a difference.
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And turn the thermostat down a bit so you’re sleeping in a cooler environment.
You fall asleep faster in a slightly colder environment. So if I go from a warm living room to a cool bedroom, I’m almost guaranteed to nod off immediately. Remember, keep your room a cool temperature; not cold, which wakes you up!
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Practice the 4–7–8 breathing method.
Breathe in for four seconds, hold it for seven seconds, and exhale for eight seconds. This usually puts me to sleep within three minutes!
—Jazmin Cortez, Facebook
Charge your phone somewhere AWAY from your bed.
It's so simple. I just started putting my phone charger on my dresser instead of next to my bed. I now plug it in before getting into bed, which prevents me from scrolling through Reddit and YouTube. It also forces me to get up in the morning to turn off my alarm.
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Play a word game that takes your mind off the fact that you can’t get to sleep.
Think of a word four or five letters long while you're laying in bed — like PARK. Then, imagine things that start with “P,” like pancake, panda, pigeon, etc. Then imagine words that start with “A,” like apple, adult, airplane, etc., and you continue until you're done thinking of things for the letter “K.” I never reach the end of the word because I always try to think of as many things as possible for each letter, and end up drifting off to sleep.
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Or try drinking Sleepytime tea around 30 minutes before going to bed.
You can get two 20-packs of Sleepytime tea bags from Amazon for $12.86.
Rub your entire body down with coconut or castor oil.
It's uncomfortable when your skin is dry and itchy, so moisturizing helps with that. The routine also really helps me relax, and I always end up getting a good night's sleep.
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Only lie down or hang out in bed if you’re ready to turn in for the night.
I try not to lie down or hang out in my bed during the day, so that when I do get into bed and lay down, my body automatically goes into sleep preparation mode.
One time I creeped on my ex to see how he was doing and realized I'm doing so much better in life than him and his new boyfriend. So I celebratory jerked off with a smug look on my face. I had such great sleep that night. Oh my god.
—Gucio Marcin Jim Powęska, Facebook
I use a website called PornHub. It works like clockwork.
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And watch satisfying videos, like those on BuzzFeed Nifty.
I know it might seem counterproductive, but I usually watch Nifty videos from BuzzFeed to get to sleep. Sometimes I'll search for “most satisfying video ever” on YouTube and take a look at those. Repetitive videos soothe me and stop my trail of thoughts.
Take soothing, warm showers right before bed.
That always relaxes me and makes me kind of drowsy, which is perfect for going to bed.
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And force yourself to stick to a strict sleep routine, even on the weekends.
Get in a routine and force yourself to go to bed at the same time every day. In the beginning it'll be hard, but after a few days, you'll get tired when you're supposed to go to bed and you'll fall asleep faster — maybe then it will be easier for you to wake up in the morning, too.
Take up some yoga or stretching before getting into bed.
I do a gentle yoga routine and flexibility practice to release tension. It really helps me relax.
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Do simple chores around your room. They’ll tire you out while also taking things off your to-do list.
I found that doing chores in my room before bed really helps me get to sleep. For example, I'll fold/put away laundry while listening to soothing music. That way I'm not looking at a screen, I'm crossing off items from my to-do list, and settling in to a clean, less stressful space for sleep.
—Sierra Vernon, Facebook
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And last but not least, draw it out!
Lately, I've been drawing a lot when I'm restless and can't seem to fall asleep. It helps slow down my thoughts.
Alright, now go get some good-quality sleep! 💤💤💤
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Responses have been edited for length and clarity.