6 Ways To Get Better Sleep In The 21st Century


How many of you are always tired? Ugh…I know I am! So today, my friend AJ’s giving us some advice on getting better sleep, because without good sleep, we’re all cranky humans, and that’s never a good thing.



A lot of people don’t get enough sleep these days, particularly because the 21st century has come with all sorts of new technologies and distractions that make it even harder than it was for our parents and grandparents to get sleep. Finding that perfect balance that allows you to get your 8 hours, feel rested, and still get things done, has become the holy grail of adult life. No joke. Getting adequate sleep goes hand in hand with our overall health, and it’s necessary for us if we want to be pleasant humans on a daily basis. So how do we get that sleep? Here are a few tips!

Turn Off Your Device

This has become a much more prevalent issue in the last decade since we keep coming up with more and more electronic devices that we keep with us 24/7. Why’s that so terrible? Well, anything with a digital display emits blue light that can hinder your ability to sleep by tricking your brain into thinking it’s still daytime. Not only can blue light disrupt your sleep patterns, but it can also have other dangerous health implications. Even your regular household light bulbs could be emitting blue light, so do some research and see if you can switch out bulbs in strategic areas to help you sleep better. And also, try and avoid exposure to blue light for a few hours before bedtime to help your brain get into sleep mode.

Invest In The Good Stuff

Many of us think that to buy high thread count sheets means living a life of luxury, but the reality is that it can drastically change the way you sleep. If you want to get some good zzz’s you need to be comfortable, so make your bedroom a place of tranquility, comfort and sleep.

Invest in a bed that gives you the support you need, buy comfy sheets and good pillows, and launder your bed linens regularly. Good blinds and thick curtains are also great if you live in an urban area or have a light right outside your window. The blinds will block incoming light and the curtains can help muffle the disruptive sounds from outside.

Make Your Bed About Sleep

You should avoid activities other than sleeping and sexy time in your bed. Try to reinforce the association that bedtime is sleep time. Nowadays it’s really common to wind up working on a laptop or winding down with some tv in bed, but doing these things will make it difficult for your brain to associate your bed with rest and relaxation.

When it comes to kids and pets, it really depends on you and your lifestyle. Some families benefit from co-sleeping, while others have issues with it. You know what’s right for you, just don’t let a cranky toddler rule your bed. Interesting fact: Up until recently it was thought that it was disruptive to let pets sleep in your bed, but recent research shows that sleeping with a pet can actually be beneficial to your sleep, especially if you’re alone.

End The Night With A Clean House

Having a messy space ruins your zen. Studies have shown that people who have cluttered spaces tend to have more sleep problems, so make sure that your room is organized and clutter free to help you reduce anxiety and get better sleep. Adding a quick nightly pickup to your bedtime routine is one easy way to ensure your space is as calming as possible before bed, and it’s totally doable.

There are a lot of cleaning and organization guides available online to help you keep on top of cleaning without it becoming overwhelming. A quick 15-minute pick-up each night is a perfect way to start!

Have A Routine

Although it may seem like something you only need to worry about with a 4 year old, having a routine as an adult is just as beneficial. If you’re constantly changing your sleep cycle, your body gets confused, and doesn’t know when it needs to be ready for action or when it’s time to settle down.

Be predictable if you want good sleep. Set a bedtime and wake up at the same time each day. Not only will it be easier for you to fall asleep, but it will also be easier to wake up.


Exercising during the day is another thing that can drastically change the way your body functions. Adding daily exercise will help you to utilize your extra energy and create healthier brain cycles. Swimming, yoga and jogging are all good full-body workouts that are easy to do without instruction or a fancy gym membership.

It’s okay to exercise right before bed, but try to avoid anything too vigorous, especially if you’re prone to getting wound up. You’ll know what works best for you and your body, but either way, daily exercise is linked to more restful slumber.

Good Night!

By maintaining a routine and implementing some simple strategies, you may be well on your way to your best sleep yet! Keep in mind that all changes are gradual, and you have to give your body time to adjust to new habits. When all else fails, just slow down, take a deep breath, and relax. If you have any tips of your own, please feel free to share them in the comments.

AJ Earley is a personal chef, freelance writer, and root beer float enthusiast from Boise, Idaho.” Follow her on Twitter @ajvworld.

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  1. Tianna

    March 3, 2016 at 10:58 am

    thanks for these tips! I definitely think exercise and reading before bed help me sleep more restfully 🙂

  2. Michelle

    March 3, 2016 at 12:58 pm

    My phone is always on silent, and that really helps!

  3. AJ Earley

    March 3, 2016 at 12:59 pm

    You’re welcome, and thanks for the kind words, Tianna! I can’t tell you how helpful it’s been ditching the smartphone and the TV before bed. It’s so hard some days, but so worth it.

  4. Chrissy

    March 3, 2016 at 1:12 pm

    Love all of your tips. I agree to all of them and I took on quite a few over the past few years as I always seemed to have trouble falling asleep. Happy Thursday P.S. I still can’t fall asleep when my man snores away before me though 🙂

  5. Christina Rambo

    March 3, 2016 at 2:10 pm

    I posted a sleep related post today too, and I should have mentioned the curtains!! yes. yes. yes. I actually just bought heavy curtains about two months ago and it has made a WORLD of difference : )

  6. Shannon

    March 3, 2016 at 3:04 pm

    These are all great tips! I’ve been trying to turn off the TV and read for at least a half hour before bed, but I could definitely work on a few more of these.

    Clothes & Quotes

    1. AJ Earley

      March 8, 2016 at 8:49 am

      Thanks, Shannon! It’s hard to not watch just one more episode sometimes, but it really helps>

  7. Neely (@Neelykins)

    March 3, 2016 at 4:52 pm

    I told my husband I really want black out curtains for our bedroom

    1. AJ Earley

      March 8, 2016 at 8:47 am

      I swear by them!

  8. Katie @ Talk Less, Say More

    March 3, 2016 at 7:44 pm

    I am a huge believer in making sure your room is only for sleep!

    1. AJ Earley

      March 7, 2016 at 6:43 pm

      I definitely do that with my bed. As easy as it would be to lay in bed and read or answer emails all day, it’s just better to stay in another room. You will only find me in bed when I’m sleeping, or when I’m really, really sick… then I might just read or answer emails from bed :/

  9. Jill @ RunEatSnap

    March 3, 2016 at 7:54 pm

    I put my phone on silent when I am sleeping. I don’t want to be disturbed! I sometimes think I should get curtains for my bedroom but then I think I would just want to sleep all day.

    1. AJ Earley

      March 7, 2016 at 10:45 am

      The blackout curtains make all the difference for me! Although, I have to say, some mornings they make it hard to get out of bed. To combat that, I get up and open them, and then I usually lay back down for a few minutes and hiss at the sun, and eventually crawl out of my cave…

  10. Crystal // Dreams, etc.

    March 3, 2016 at 10:55 pm

    I’ve definitely noticed that I sleep better if I unplug at least an hour before bed. Great tips!

    1. AJ Earley

      March 7, 2016 at 10:54 am

      Thanks for the kind words, Crystal!

  11. Jenny

    March 4, 2016 at 12:44 am

    Yes to all of these although sometimes I really have trouble putting my device away haha.

    xoxo, Jenny

    1. AJ Earley

      March 7, 2016 at 9:51 am

      It is so hard to put it down, isn’t it? That’s one of the things I struggle with the most, but realizing how much it helps me sleep has made a world of difference.

  12. Crazy shenanigans

    March 4, 2016 at 9:38 am

    I have to have a routine to go to sleep! If not I’ll lay there forever awake!

    1. AJ Earley

      March 7, 2016 at 9:49 am

      Routine is always good! It helps your body start slipping into sleep mode when you start your routine every night. I’m working on a routine myself, it’s difficult with such a crazy schedule, but it will be so worth it to get something pinned down.

    2. AJ Earley

      March 7, 2016 at 9:50 am

      Routine is always good! It helps your body start slipping into sleep mode when you start your routine every night. I’m working on a routine myself, it’s difficult with such a crazy schedule, but it will be good to get something pinned down.

  13. Emily from SGSB

    March 7, 2016 at 8:27 pm

    I love these tips! I have been trying to implement a routine where I read a physical book for about 15 minutes every night prior to going to bed – this helps me to unwind and to disconnect from my electronics. I love your tip about getting nicer quality sheets – justification for me to go purchase some! 😀 hehe.

    xx, Emily from Something Gold, Something Blue

  14. Emma

    April 26, 2016 at 10:31 am

    I cancelled my subscription to a certain streaming service and I’m in bed much earlier and much more refreshed in the day time. I must confess that I miss it dearly though and am often tempted…… Must resist :/

  15. Nathan

    November 21, 2016 at 11:05 am

    100% agree with the article. Here in the United States Americans are working more hours for less pay and benefits. Everything is push-push-push. I agree the bedroom should only be for sleep. Our society is really focused on who can stay at the office the longest and trade the most time for a paycheck. Love your blog and message and you gave some outstanding tips.

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