18 Tips To Help You Sleep

Earlier this week I shared on my instagram stories that insomnia has been hitting me full force during my third trimester of pregnancy.

I have always been a really good sleeper, so this new (hopefully temporary) routine has really thrown me off.

To my surprise, I am not the only one who struggles to go back to sleep after a 3 AM wake up. In fact, so many of you responded with helpful tips, tricks, and hacks that have worked for you that I decided to compile a list so we could all benefit.

** please note that these are just suggestions and things that have worked for friends and followers of @heyemmylou. talk to your doctor before making any drastic changes or adding a new medication **

18 Hacks To Help You Sleep

1. Essential Oils. I love Young Living and have a lot of friends who are very oil educated. Talk to someone you know who knows their stuff, and see if they can hook you up with the perfect oils to diffuse and roll before bed.

2. Sleepy Time Tea. Drink a warm cup of tea before bed. Here are a few good ones I like from amazon. Organic Nighty Night Extra, Yogi Bed Time

3. Chamomile Tea. Drink a warm cup of tea before bed. Heres one I like from amazon. Organic Chamomile. I also like the Organic Chamomile Tea at Trader Joe’s.

4. CALM Magnesium. Are you getting enough magnesium? This supplement mixes right into your water. Here’s easy access to it on amazon. I also get it in bulk at Costco.

5. Warm Bath. I have to take a warm bath or shower before bed every night in order to calm down and prepare my mind and body for sleep. If you’re taking a bath, add a relaxing bath bomb - I like these.

6. CBD. There are so many different brands, dosages, and strengths. I have not been using CBD during my pregnancy, but plan to start back up again after breastfeeding. Quality here is KEY - I recommend Restart CBD, and also use Medterra frequently.

7 + 8. Calm App / Headspace App for Bedtime meditations and sleep casts. These usually help my mind settle back down. If you’re sleeping with a partner, keep a pair of headphones in your bedside table so you don't have to worry about waking them up.

9. Just get up + do something productive. SO many of you (especially those in your third trimester of pregnancy) said rather than scrolling your phone or tossing and turning for hours, it’s helpful to get up and do something (read, dishes, laundry etc.) and then get back in bed and try falling back asleep again.

10. Youtube Sleep Videos. I haven’t had a chance to check into these yet, but a few of you recommended it as an option!

11. Limit Screen Time. This is something we should be doing anyway, especially before bedtime. Set a time every night (1-2+ hours before bed) where you put your phone on airplane mode and stop using screens and electronics. Make sure your phone is on “night shift mode” and wear blue blocker glasses throughout the day.

12. Unisom. This was a very common answer from many of you. Unisom is an over the counter, non addictive sleep aid. Do your research and check with your doctor before adding anything new. You can get it at the drug store, or order it here on amazon.

13. Coffea Cruda. “Made from unroasted coffee beans, the homeopathic remedy coffea cruda claims to have the exact opposite effect as a cup of joe: it unwinds the mind instead of revving it up, and is most often used to combat sleeplessness and racing thoughts.” You can get it at most vitamin shops, or order it here on amazon.

14. Olly Sleep Gummies. These claim to have a unique blend of active ingredients that work together to calm your mind and promote restful sleep. They were sold out on their website, but here’s a link to get them from amazon.

15. Pregnancy Pillow. Pregnant or not, these things are just amazing to have. They help you get comfy and cozy. Here’s the one I have.

16. Go to Bed Early. If you know you’re typically waking up at 3-4 AM, try to go to bed around 8 or 8:30 PM. That way you are still getting a full nights rest before you wake up. If your lifestyle doesn't allow that, embrace the midmorning and afternoon naps.

17. Redo Bedtime Routine. A lot of you said that it helps to get up, go to the bathroom, wash your face, brush your teeth, reapply essential oils, and do anything else you would typically do before bedtime to reset your mind that it’s time to get some shut eye.

18. Read. Have a couple of books on your nightstand, and maybe a mini reading clip on light so you don’t wake anyone else who may be in the room. Once your eyes start to get heavy, try falling back asleep.

One more that isn’t on the list but has really made a difference for me is the ROOM TEMPERATURE! Most people sleep better at a lower temperature, so adjust accordingly. Use lighter/less blankets, and have a fan blowing on you. We love our Dyson Air Purifier Fan.

I hope some of these tips help you get some sleep. If you have any other helpful tips or tricks, please feel free to leave them in the comments below.

xo
Until Next Time,

Emmy Lou