World Sleep Day: Sleep Well, Live Better, & My Sleep Tips

This year's theme for World Sleep Day is Sleep Well and Live Better. Use the hashtag, “World Sleep Day. Share your tips that help you sleep better and help others to improve their sleep. Nonetheless, try to understand your sleep cycle with chronotypes and discover ways to improve your sleep. Change your bedroom furniture, practice affirmations, or plan to improve your sleep. 

Moving your bedroom furniture might help you sleep better. Yet make sure you feel comfortable where you move your bed and side tables. Experimenting with various decor themes can help you feel peaceful before going to sleep. However, selecting an aromatherapy scent for your bedroom might help you to relax before going to sleep. But if you tend to do overthinking, stop yourself by hugging a pillow and write in your journal three sleep affirmations. 

Sleep affirmation can be useful. Write five affirmations to help you relax before going to sleep. Try to stop thinking about what went wrong, the complaints, or pessimistic feedback that you received. Avoid speaking on the telephone at night with people makes you feel nervous. Likewise avoid speaking to people that make you feel doubtful, afraid, or angry with yourself. 

Dancing, stretching, or moving your body two hours before can help you reduce your stress.

Then, write affirmations with the intention of relaxing, to end overthinking, or from worrying about what cannot be solved. Use color pens for each day you write an affirmation. Add asterisks, bullet points, or a checkmark after you read or write affirmations for sleep. Here is a list of sleep affirmations. 

1. I release my nervousness and feel peaceful. 
2. I release my anger, hurtful thoughts, and hurtful experiences. 
3. My mind is full of peaceful thoughts and is ready to sleep. 
4. I am at peace and want to feel my partner's love.
5. I receive my partner's love and warm peaceful thoughts towards me. 
6. I am grateful and peaceful to have someone love me. 
7. I am peaceful and I am ready to release unwanted thoughts. 
8. I release my tiredness and any distractions that prevent me from sleeping. 
9. I can slow down and prepare my mind for sleep. 
10. I release my pain and welcome peaceful clouds to my heart. 
11. I am filled with positivity, harmony, and gratitude before I sleep. 
12. I release the hurtful comments, hurtful words, and hurtful feedback before I sleep. 

After writing, take a walk in another room in your home. Often switching rooms off where you sleep can help you be relaxed and ready to go to sleep. Besides affirmations for sleep, make a hot drink with one snack to help you fall asleep. Often hunger in the middle of the night can wake you awake. Lastly, staying awake at night because of binge watching a television show can interrupt your sleep cycle. 

However, it is best to avoid binge watching at night. Other times, sleeping over in a family member's home that you do not know well can make you stay awake. As well as sleeping at a cousin's home with their friends at a sleepover can make you lose your sleep. Nonetheless, if you feel uncomfortable sleeping at a family member's home, try to find another place to sleep for your peace of mind. It is not easy sleeping in a family member's home or at a friend's home especially if you do not know them well. 

Listening to music, coloring, or reading can also be helpful. Speak to someone you can trust and confide in to help you be comfortable. Be honest with yourself. Additionally, be aware of how many days you will spend the night in a family member's home. Avoid sharing pajamas even if it is a family member that you know. 

Add aromatherapy in the bedroom especially if a family member assigned a guest room for you to sleep. Breathing deeply and bring an aromatherapy scent to help you feel peaceful. However, if loud noises keep you awake at night, play music and practice deep breathing. Another tip is to bring a pillow, a picture of a loved one, or think about a superhero. Think about yourself without criticizing, blaming, or embarrassing and write the superhero strengths in your journal. 

My last tip is to distance yourself from people that have hurt you. Draw a fairy, an angel, or draw something relaxing in your journal. Avoid thinking about the painful experiences or about the people that have hurt you. If you do memory recall of past events, think about the positivity and not the hurtful comments or hurtful people. Finally, avoid spending the night at a family member's home if they hurt you physically, verbally, or emotionally. 

Sleeping after surgery can also be challenging. Often having pain can keep you awake. Other times having painful stomach cramps can keep you awake. Write down the days you had pain and consult with your primary physician. It can be difficult to stop thinking about your pain but do drink herbal tea to help you relax. 

Take your prescribed medications from your primary physician. While you wait for the pain to go away, distract yourself by watching a comedy on television. Walk around your room if you can walk with the stomach cramps or menstrual cramps. If not bend your legs and exercise gently if possible. Wait for the pain to end and consult your doctor about the pain. 

Practice self-care and find ways to reduce your stress for better sleep. Always consult with a sleep doctor if you are having sleep issues. Also, consult with a doctor if you want to add a mineral or herbal supplement for sleep issues. Happy World Sleep Day! Here are resources for World Sleep Day. 

 

Sleep for Teenagers-Sleep Foundation:

Sleep for Teenagers | Sleep Foundation

World Sleep Day-March 13, 2026:

World Sleep Day March 13, 2026 

Sleep-American Heart Association:

Sleep | American Heart Association

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