The other night, the loud thunderstorm kept me awake, and when summer temperatures reach the 90’s it can also make it hard to sleep at night.  Here are a few tips to help you sleep well during those warm North Dakota nights so you can wake up early, well-rested, and stay awake listening to me at the Breakfast Table! 


1)   Stick to the same bedtime and wake up on time, even on the weekends.  This helps regulate your body’s clock and helps you fall asleep and stay asleep at night. 

2)   Practice a relaxing bedtime ritual.  This could be reading your favorite devotional, drinking a cup of tea, or praying.  Avoid electronics or bright lights, and avoid activities that cause stress or anxiety.

3)   Avoid naps, especially in the afternoon.  Power naps can help you get through the day at times, but if you find that you can’t fall asleep at night, try to surpass the naps so your body will feel tired at night.

4)   Exercise every day.  Vigorous exercise is best, but even light activity can help. 

5)   Check your sleep environment.  Ideal conditions are cool – between 60 and 67 degrees.  Your bedroom should be quiet and dark; consider using blackout shades, ear plugs, “white noise” machines, fans, or humidifiers if needed.

6)   Avoid alcohol, cigarettes, and heavy meals in the evening. These can all disrupt your sleep; be sure to finish eating at least 2-3 hours before bedtime.


Source: The National Sleep Foundation