9 Things You Need To Do Right Before Bed To Have A Magnificent Sleep

We’re talking drool levels of sleep.

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by The Candidly Team

None of us are getting a good night’s sleep, right?

Or at least, we assume you’re not because you clicked into this article. 

And if our analytics are remotely correct, you’re also very likely a woman and very likely over 35, which means you very likely just finished doing the last of 8 billion things you do before the day ends but still feel like there’s more but had to finally make yourself get in bed but now are scrolling your phone for how the f__k to fall asleep?!?!?!

Are we projecting too much here? Or are we in the ballpark?

We know you know that poor sleep is detrimental to your health and that good sleep is like some magic elixir that extends your life and slows aging and improves heart health and mood and quality of life and on and on and on.

But we also know that knowing that does not help us sleep. If anything, it just adds more crippling anxiety to the fact that we can’t.

However, we recently had to ask ourselves if we were we doing everything we could to really and truly prioritize sleep (and therefore ourselves)? To make that elusive good night’s sleep possible?

We certainly weren’t. And so, we decided to lay out some of the things scientifically shown to contribute to an A+ sleep.

We’re guessing some you know, some you don’t. But we think they’re worth a try, because you, my dear, are worth it.

1. Fluff your stupid, perfect, expensive pillow

As you may have guessed, preparation is wildly important. Having a comfortable set up is critical to falling into a deep slumber. Punching a hot, deflated excuse for a pillow won’t do. It also can lead to neck pain which is a whole other hellish animal. We know how tempting it is to bulk buy the $5 pillows at Target. But serious sleep requires serious support. So investing in a pillow that makes you melt is a grown up act we all owe ourselves.

A few quick recs:

2. Do this mindlessly easy breathing exercise.

With a racing mind being such a big reason we can’t fall asleep, a breathing hack might just be the thing. This one takes almost as little time as it does effort. You breathe in for 4 seconds through the nose, hold for 7 seconds, and release through the mouth for 8. Repeat this 5 times. It’s called 4‐7‐8 breathing, and it’s been shown to control heart rate variability, blood pressure, blood glucose, and endothelial function. Moreover, it can help you pass the eff out.

3. Drink this, not that.

Avoid alcohol within 3 hours before bed. It disrupts your sleep cycle and leads to weird, choppy sleep. Data from Sleep Foundation found 90% of those who regularly drank alcohol at night reported at least one sleep-related problem.

And what should you drink before bed, you ask?

Good old chamomile. It’s thought the flavonoid content is what helps you doze off because of its sedative-like effect. Just don’t drink too much right before you fall asleep so you’re not immediately up peeing.

4. Light it like you’re on Broadway.

We don’t mean go to bed with the lights on. We’re not insane. But getting a big, fat dose of bright light during the day actually sets you up for optimal sleep. So go outside, frolic, bask, take walks, do whatever you have to do to help your brain make a sharp distinction between day and night. 

Ok, that’s the fun part. Here’s the not fun part. Cut off any blue light two hours before bed. Yes phones. Yes laptops. Yes tablets. Yes TV. Are we being unrealistic here? A part of us thinks God yes. Another part wonders maybe there’s magic to be found in those two hours. And if lack of sleep truly plagues you, it might be worth the sacrifice. Our parents did it after all.

 
 

5. Try the 15-minute worry box.

One downside to hitting the productivity breaks and getting to bed is that your brain seems to think, “Oh hi, looks like you have some time to obsess now.” With no activities to distract, the monkey mind gets monkeying. One technique to counter this is to schedule a time to worry.

Sounds weird, we know. Maybe even terrifying. But one exercise some psychologists suggest is designating a consistently timed, 15-minute worry window, daily or weekly, so when a worry arises (often at an inopportune time) you set it aside to think about within that allotted time. The idea is that it will give you the freedom to be present at times you’d normally get distracted by worries, including bedtime. Often, by the time you revisit the worries, they’ve diminished, or if it’s something you can change, you can use those 15 awake minutes to come up with more productive solutions. 

6. Have sex.

Orgasms have been shown to help us sleep significantly better. So do what you will with that.

7. Put yourself to bed.

Routine. Routine. Routine. Falling asleep at 7:32 with your hand in a bowl of popcorn one night then browsing insta til 1AM the next is helping no one. Treat yourself like your own frickin’ child. Maybe that involves a bath, a teeth brush, and a book. Maybe it’s a cup of tea, a stretch, and a run of 4-7-8 breathing. Just be consistent with timing and ritual as much as possible. It’s not sexy (unless of course, it is). But trust, it helps.

8. Consider magnesium.

Some research has linked magnesium deficiency to insomnia symptoms. Magnesium helps with melatonin production. This could help regulate your sleep cycle, relax muscles and even reduce anxiety. It also plays a role in calming the nervous system.

Some types of magnesium thought to possibly help with sleep are magnesium glycinate, magnesium oxide, and magnesium L-threonate. Obviously, talk to your doctor before considering any supplement and deciding which, if any, is best for you. You can also get magnesium from THESE foods.

9. Walk.

We’re just gonna be assholes here and ignore our own title and tell you something that you don’t do just before bed, but by God will it help you sleep and destress and lose weight and live longer etc.?

And that is, of course, walking.

A brand new study in BMJ Evidence Based Medicine showed “certain forms of exercise—such as yoga, Tai Chi, walking, and jogging” can play a significant role in improving sleep.

It goes without saying that any serious sleep issues should be discussed with your doctor to help you figure it out. But for those of you whose brains just seem to be getting in your own way, hopefully we haven’t lost you by making these tips sound quick and easy when we know they are far from it. But maaaaaybe give one or two a try this week. It could be the one that changes your life.

Alternately, just reread this article as we are sure that will put you right to sleep.

 
 
 
 

This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.

 
 
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