10 Lesser-Known Tips for Good Sleep

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Chances are, you are familiar with the usual recommendations to improve sleep, like avoiding caffeine and electronics before bed. So I consulted fellow coaches and sleep research to compile this list of lesser-known (but very powerful) strategies that can take your sleep to the next level:

1. Balance Your Diet for Sleep Support: A 2022 narrative review revealed that a diet with the right mix of protein, carbs, and healthy fats is beneficial for quality sleep. Focus on tryptophan (a melatonin precursor) and omega-3 fatty acids (these help regulate serotonin) which can positively influence sleep. Meals with low glycemic index carbs and high fiber content improve sleep quality, while refined carbs and processed foods should be minimized. Avoiding food three hours before bed can also support better sleep.
   
   

2. Embrace a Daily "Sunrise and Sunset Ritual": Get morning sunlight each day, even on cloudy days, to set your circadian rhythm. In the evening, mimic the natural light changes of sunset indoors by dimming lights, using candles, or switching to warmer tones. Avoid blue light, which tells the body it’s daytime. When you go to bed, keep the room dark. Have a flashlight or other option handy if you have to get up at night.
   
   

3. Stretch Your Calves: Gentle calf stretches or foam rolling before bed can relax the body and improve blood flow, making it easier to fall asleep. You can find more bedtime stretches here.
   
   

4. Try Cherry Juice: Tart cherry juice contains natural melatonin and may help improve sleep duration and quality when consumed in moderation.
   
   

5. Experiment with Aromatic Herbs: Place sachets of lavender near your pillow, or tuck them into your nightstand to promote relaxation without overpowering fragrances.
   
   

6. Cool Down Your Feet: Sleeping with your feet slightly cooler than the rest of your body (like sticking them out of the covers) can help regulate core body temperature and improve sleep onset.
   
   

7. Flip Your Pillow Mid-Night: If you wake up during the night, flipping your pillow to the cooler side can calm your body and coax you back to sleep.
   
   

8. Create a "Gratitude Buffer": Write down 3 things you're grateful for each evening. This simple practice reduces stress and anxiety, helping you transition into a relaxed, sleep-friendly mindset.
   
   

9. Sleep on the Left Side: This can improve digestion and reduce nighttime heartburn, both of which can disrupt sleep for some people.
   
   

10. Build a "Sleep Nest": Surround yourself with pillows or blankets to create a cocoon-like sensation. This can help reduce subconscious tossing and turning and improve your sense of security while sleeping.
    
    

If you’d like to create a sustainable sleep-improvement plan, let’s chat! Book a free info session via the button in the upper right corner and we can strategize together. 

Sources:

1. Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients. 2022 May 2;14(9):1912. doi: 10.3390/nu14091912. PMID: 35565879; PMCID: PMC9103473.

2. https://www.hss.edu/article_stretches-before-bed.asp

3. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.

4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position