Go Lay Down: 20 Intentional Ways to Improve Your Sleep

20+ Intentional Ways to Improve Your Sleep 😴💤

I’m excited to delve into a topic of immense importance for your well-being and healing your body – Sleep!

Why sleep?

I’ve noticed that Black women often struggle to prioritize rest and overlook its importance.

Before we dive into the 20+ intentional ways to improve your sleep, let me touch on a few very important considerations:

I am a self-proclaimed expert in sleep proficiency and quality, but I’m a work in progress regarding consistency. We’ll explore the difference between proficiency and consistency as we go along.
Never underestimate the power of small changes you haven’t tried. As a life coach, I’ve found that many people overlook simple solutions to problems without consistently acting to change them, especially in small ways. If you have yet to try something as basic as being intentional about the temperature of your sleep environment or not eating large spicy meals before bed, don’t rush to complain about the consequences of neglecting these crucial aspects of self-care. Small steps count and are essential. Baby steps are still steps and lead to adult walking.
Black women are often celebrated for our ability to work tirelessly, carry emotional burdens, and put others’ needs above their own. This unhealthy pattern can lead to neglecting our physical, mental, and spiritual health. Recognizing that taking care of your body and intentionally getting restorative sleep is imperative to your overall health.

A few years ago, I read “Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker. It’s an absolute must-read for anyone interested in improving their sleep hygiene.

In it, he shares several benefits of restorative sleep, which include:

Memory Consolidation ~ Restorative sleep is crucial for consolidating memories and learning new information. It helps move information from short-term to long-term memory storage.
Cognitive Function ~ Quality sleep enhances cognitive functions such as problem-solving, creativity, and decision-making.
Emotional Regulation ~ Adequate sleep is essential for emotional well-being. It helps regulate emotions and reduces irritability and mood swings.
Physical Recovery ~ During deep sleep stages, the body repairs and regenerates tissues, promoting physical healing and quicker recovery from injuries.
Immune Support ~ sleep strengthens the immune system, making the body better equipped to fight infections and illnesses.
Hormone Regulation ~ Quality sleep helps regulate hormones related to appetite, stress, physical recovery, and growth.
Weight Management ~ Lack of sleep can disrupt hormones that control appetite, potentially leading to weight gain and obesity.
Cardiovascular Health ~ Good sleep is associated with a lower risk of heart disease, as it helps regulate blood pressure and reduce inflammation, a common factor in many chronic diseases.
Pain Management ~ Restorative sleep can alleviate pain perception, improve pain tolerance, and quicken the healing of pain sources.

20+ Intentional Ways to Improve Your Sleep 😴💤

I’ve categorized these tips based on our senses—what you see, smell, taste, touch, hear, and perceive—and how they affect your sleep hygiene — because creating an optimal sleep environment involves engaging all your senses.

Let’s start with WHAT YOU SEE.

Wear a sleep mask ~ Every night, I wear a sleep mask when I go to bed because light entering your eyes during sleep, even through your eyelids, can disrupt your rest. Our bodies are naturally attuned to the sun, and light exposure at night can throw off our circadian rhythms and keep us awake, or wake us up even after falling asleep.
Try room-darkening curtains ~ Enhancing your sleep environment can be as simple as investing in room-darkening curtains, providing you with optimal darkness for restful slumber. Be careful, though, because it’s essential to strike a balance, as an excessively dark room may make waking up challenging in the morning.
Get direct sunlight ~ Most days, I get direct sunlight on my skin and in my eyes for at least 5-10 minutes as soon as I can after waking up. It has been shown to help so many things remain healthy in your physical body, so if you take nothing else from this post, incorporate this into your daily routine. Along with the long list of things it helps, it resets your internal clock early in the day and, therefore, helps your body feel sleepy later in the evening.
Use a light therapy box ~ Light therapy boxes mimic natural sunlight, helping regulate your circadian rhythm, enhance mood, and promote better sleep quality. Discover the benefits of light therapy to enjoy more restful nights and energized mornings, especially if you cannot get outside in the actual sunlight.

Now let’s talk about WHAT YOU HEAR.

Use earplugs ~ I use earplugs almost every night because my husband snores. Both of my favorites are disposable and block out most noise, ensuring a near-silent sleep environment. I also own a reusable type that dampens noise, allowing me to hear some sounds while significantly reducing their intensity. This can be useful if you must be aware of certain noises, such as a baby crying or alarms.
Introduce calming sounds ~ Another option is introducing sound to your sleep environment. I sleep with brown noise playing every night. Brown noise is a steady and soothing random sound created on the low end of the sound spectrum without the high-frequency sounds. It can help mask disruptive noises, making falling asleep and staying asleep easier. It’s particularly useful if you’re sensitive to noise disruptions, and I prefer it to the more known white noise.

Now, let’s move on to WHAT YOU TOUCH.

Use comfortable bedding ~ Invest in comfortable bedding, including a mattress and pillows that provide adequate support for your body. A comfortable sleeping surface can make a significant difference in how well you sleep.
Sleep in a cool room ~ Whether you like using a fan, prefer adjusting the thermostat, or opt for lighter sleep attire, keeping your sleep environment comfortably cool can make a significant difference in the quality of your sleep. If healthy, your body temperature naturally drops to signal it’s time to sleep. It rises to signal it’s time to wake up, so choose to sleep in a cooler environment to get a better night sleep.
Try a cooling mattress or mattress topper ~ I switched to a Purple brand mattress a couple of years ago and slept better on it. I’ve noticed less back pain upon waking, and it sleeps cooler (which took some getting used to, but now I love it). Also, toppers like Eight Sleep brand can help you regulate your temperature while sleeping.
Intentional body alignment ~ I sleep with a pillow between my knees and ankles every night. Since my pregnancy, it has hurt a bit to lay on my side for prolonged periods without elevating my top knee and ankle so they are parallel with the bottom leg and bed. I don’t have a body pillow, but I would. I use a king-sized standard pillow between my knees and ankles. Creating the body alignment that optimizes your sleep will help you get rest and wake up in less pain and feel restored.
Use a weighted blanket ~ I sleep with a weighted blanket across the top half of my body. I own two: a warm sherpa one and a cooler one that I use in the warmer months. Weighted blankets are amazing, so much so I miss them when I travel. Some people find the gentle pressure of a weighted blanket soothing and calming, which can improve sleep quality.
Take a bath ~ Indulging in a warm bath before bedtime can be a delightful way to unwind and prepare your body for a peaceful night’s sleep. The soothing effects of a bath can help relax your muscles and calm your mind, making it easier to drift off into a restful slumber. Consider incorporating this calming pre-sleep ritual into your nightly routine as much as possible to experience its sleep-enhancing benefits.
Have an orgasm ~ Engaging in sexual activity before bedtime has been shown to have sleep-enhancing benefits. Orgasms trigger the release of several feel-good hormones, such as endorphins, dopamine, oxytocin, serotonin, and prolactin, which contribute to relaxation and promote better sleep. Additionally, the decrease in activity in the lateral orbitofrontal cortex of your brain, responsible for reasoning and decision-making, during sex can lead to decreased anxiety and enhanced relaxation, making it an enjoyable and effective way to prepare for a peaceful night’s rest.

Alright, time to share WHAT YOU SMELL

Aromatherapy ~ Using scented pillow spray, a diffuser, or a soothing perfume can be a delightful way to enhance your sleep environment. Over time, you can train your brain to recognize these sents and trigger relaxation in your mind and prepare it for a peaceful night’s sleep. Whether it’s the calming aroma of lavender or your favorite comforting fragrance, incorporating scent into your bedtime routine can help you unwind and improve your overall sleep quality.

Now I’ll share about WHAT YOU TASTE

Take magnesium ~ I take magnesium every night before bed. It helps my nervous system so my body relaxes and prevents nighttime leg cramps that can wake me up. I’ve typically taken pills, but I’m trying a topical magnesium gel I bought this week. Researchers hypothesize that magnesium relaxes the central nervous system and causes chemical reactions in the body that increase sleepiness, especially age-related changes in sleep often seen in older adults.
Take a probiotic and/or tart cherry juice ~ Sometimes, I take liquid probiotics before bed. The one I take has tart cherry juice in it, which has been rumored to help you sleep better. You can try a probiotic or just tart cherry juice from the store, just a shot glass full right before you sleep. It knocks me out whenever I take it, and I sleep soundly all night.
Take CBD ~ Sometimes, I take CBD before bed. I only do this if I’ve had a very anxious day and my nervous system is a w.r.e.c.k. I have capsules and oils, and I take either or. Some are stronger, so I take them according to my physical anxiety needs that day.
Avoid caffeine, nicotine, and alcohol ~ Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep and achieve deep, restorative rest. Aim to avoid caffeine and nicotine at least 4-6 hours before bedtime. Alcohol may help you fall asleep, but sleep can be interrupted as your body processes the alcohol, so studies show you often don’t stay asleep or achieve a deep sleep stage. If you consume alcohol, do so in moderation and try to finish drinking at least a few hours before bedtime.
Avoid heavy meals, spicy foods, and excessive liquids ~ Before bedtime to prevent disruptions from indigestion or frequent trips to the bathroom. Staying hydrated is essential, but be mindful of drinking too many fluids right before bedtime. Once again, frequent trips to the bathroom during the night can interrupt your sleep.

Lastly, I’ll cover WHAT YOU PERCIEVE.

Diminish exposure to stressful media ~ We live in a world saturated with media, and not all is conducive to a good night’s sleep. If watching scary movies, engaging with intense content, or arguing with someone online before bedtime stresses you out, it’s time to reconsider your pre-sleep media choices. Opt for calming and positive content or perhaps a light, enjoyable book instead.
Manage anxiety and pursue peace ~ Anxiety can wreak havoc on your sleep patterns. If you find yourself lying awake, consumed by anxious thoughts, it’s crucial to incorporate anxiety management and alleviation practices during the day to minimize sleep disruptions at night. Meditation, deep breathing exercises, or even talking to a therapist can be incredibly helpful in managing anxiety and improving your sleep.

Moreover, addressing unresolved traumas in your life can have a profound impact on your ability to rest peacefully. Also, avoid stressful people, family included. I said what I said.
Establish a consistent sleep schedule ~ Sleep consistency is my struggle. Going to bed at the same time and waking up at the same time, even on the weekends, helps naturally regulate your body’s internal clock. Your body will adapt to this routine and make it easier to fall asleep and wake up feeling refreshed.
Limit naps and opt for short ones ~ While a short nap can boost your energy and alertness, extended naps can disrupt your nightly sleep patterns. If you need a nap, keep it brief—around 15 to 20 minutes. Anything longer can leave you feeling groggy and make it difficult to sleep at night. 60 minutes at max or else you body will go into the stage of a night’s sleep that can make it very hard to wake up from your nap feeling refreshed.
Exercise and stay active ~ Regular physical activity is a game-changer for sleep quality. Even a short walk, yoga session, or stretching routine can promote better sleep. Avoid vigorous exercise close to bedtime, as it can stimulate your body too much and make it challenging to fall asleep.
Try socializing ~ Spending quality time with friends and engaging in social activities has had a measurable positive impact on my sleep. I suspect maintaining social connections helps to reduce stress and anxiety, which are common contributors to sleep problems.
Minimize screen time before bed ~ I know nothing about this, but word on the streets is the screens of electronic devices emit blue light, which can interfere with your body’s natural sleep-wake cycle. In general it’s wise to stop using screens at least an hour before bedtime. Consider reading a book or engaging in calming activities instead.
Seek Professional Help ~ If you’ve tried various strategies like the ones above and still struggle with sleep issues, don’t hesitate to consult a healthcare provider or sleep specialist. You might have an underlying sleep disorder that requires professional evaluation and treatment.

. . .

Quality sleep is essential for your mental, emotional, and physical health. I hope you find these tips helpful on your journey to better sleep. Commit to improving your sleep hygiene, one step at a time. You deserve the rest and rejuvenation that comes with a good night’s sleep.

🤎 If you’re a black woman or know someone who could use a a better night’s sleep share this post with them.

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