16 Things Hoosiers Swear by for a Better Night’s Sleep That Actually Work

Everyone has battled a bad night’s sleep. You toss, you turn, you count sheep, and then you start counting how many hours of rest you won’t get if you don’t fall asleep soon.

The cycle’s exhausting.

The good news is that getting good sleep doesn’t always require a $3,000 mattress or a trip to a wellness retreat.

Here are 16 sleep strategies that Indiana residents actually use, love, and recommend, from Target-worthy bedding swaps to Amazon bestsellers you’ve probably scrolled past at 2 a.m.

Weighted Blankets

Weighted blankets have gone from “weird therapy tool” to mainstream must-have.

They work by adding gentle pressure, sort of like a hug you didn’t know you needed. Fans say they quiet racing thoughts and reduce late-night fidgeting.

People rave about popular brands like Gravity Blanket and even budget-friendly versions you can snag at Walmart.

The effect isn’t magic, but it’s calming enough that many insomniacs swear they’ll never go back to a regular blanket.

If you’re the type who loves a cozy Netflix binge under a pile of covers, this one feels natural.

Blackout Curtains

Streetlights, car headlights, or even the glow from your neighbor’s porch can ruin your sleep. Blackout curtains solve that instantly.

Think of them like sunglasses for your bedroom.

Brands like Eclipse and Nicetown sell affordable options at Target and Amazon, and once they’re up, your room feels like a movie theater at noon.

They’re especially life-changing for night-shift workers or anyone who wants Saturday mornings to feel blissfully endless.

White Noise Machines

Total silence isn’t always peaceful. That creaky fridge, barking dog, or occasional siren outside can jolt you awake.

White noise machines cover all that up with a steady, soothing sound.

Some people like plain static, while others prefer rainfall or ocean waves.

Hatch and LectroFan are big names, but plenty of folks just download a free app or ask Alexa to play “thunderstorm sounds.”

It’s basically an audio blanket that keeps your brain from latching onto every random noise.

Magnesium Supplements

Sometimes the solution comes in a bottle, not a gadget.

Magnesium helps muscles relax and may improve sleep quality.

People who take Calm powder or Nature Made capsules often notice they drift off faster and wake up less frequently during the night.

It’s not a miracle pill, and you should always check with a doctor before adding supplements. But magnesium can be a simple boost that many people swear by.

If nothing else, the ritual of mixing a fizzy magnesium drink before bed feels like winding down.

Lavender Scents

For centuries, lavender has been the “unofficial sponsor” of relaxation.

These days, people spray it on pillows, run it through essential oil diffusers, or buy Bath & Body Works lavender candles just for bedtime.

The scent alone doesn’t knock you out, but it sets a calming mood that makes sleep easier.

For some, it becomes a nightly cue, the same way brushing your teeth signals it’s time for bed.

Bonus: your bedroom smells like a spa, even if you’re surrounded by laundry piles.

Limiting Screens Before Bed

It’s not fun to hear, but scrolling TikTok until 1 a.m. is basically caffeine for your brain. The blue light from phones and laptops tells your body it’s still party time.

That’s why so many people swap screens for old-school paperbacks or Kindle’s “night mode.”

Some even switch to apps like Audible for calming audiobooks.

It’s not easy to give up the doom scroll, but your sleep (and your eyeballs) will thank you.

Consistent Bedtime Routines

Kids have bedtime routines for a reason, and adults aren’t any different.

Going to bed at the same time each night trains your body like clockwork.

Plenty of people add rituals like a cup of chamomile tea, a skincare routine with CeraVe, or five minutes of Calm app meditation.

These cues tell your brain, “We’re shutting down now.”

It sounds boring, but boring is exactly what sleep needs.

Cooler Room Temperatures

There’s a reason hotel rooms feel like walk-in refrigerators. Cooler temps help you fall asleep faster and stay asleep longer.

Experts suggest around 65 degrees, though everyone’s sweet spot is different.

A Dyson fan, a Nest thermostat, or even just kicking a foot out from under the covers can do the trick.

If you’ve ever woken up sweaty and miserable, you know why “cooler is better” shows up on every sleep tip list.

Limiting Caffeine in the Afternoon

That 4 p.m. latte from Starbucks might feel necessary, but caffeine lingers in your system way longer than you think.

Sleep-sensitive folks swear by cutting it off after lunch.

Switching to decaf, herbal tea, or even a LaCroix gives you something to sip without sabotaging bedtime.

It’s one of the simplest fixes people discover once they connect coffee habits with restless nights.

Coffee’s great, just not when you’re still wired at midnight.

Stretching or Gentle Yoga

You don’t need to hit a yoga studio.

Just a few stretches on the bedroom floor or a YouTube “bedtime yoga” routine can calm your body down.

Brands like Alo Moves or free YouTube channels like Yoga With Adriene have millions of fans who swear the nightly stretch helps them transition from “go mode” to “rest mode.”

It’s less about flexibility and more about giving your body the memo: today’s done.

Limiting Alcohol at Night

That nightcap might help you fall asleep faster, but alcohol almost always disrupts sleep cycles. People often wake up at 3 a.m. feeling restless or dehydrated.

Plenty of sleep-conscious folks swap booze for herbal tea, or even non-alcoholic brands like Athletic Brewing.

They still get the bedtime ritual without the hangover-style wake-ups.

Your body processes rest better when it isn’t multitasking as a bartender.

Reading Before Bed

There’s a reason reading has always been a classic bedtime activity. It slows down racing thoughts and eases the shift from busy day to quiet night.

Many readers pick lighter material (think People magazine or a mystery novel) rather than work emails or news headlines.

Even five or ten minutes can help.

Kindle, library books, or that paperback you bought at Target months ago and never opened all work fine.

Comfortable Bedding

Sheets and pillows don’t get enough credit. A scratchy set of linens or a lumpy pillow can sabotage sleep in ways you don’t even realize.

People who upgrade to breathable cotton, memory foam pillows, or big-name mattresses like Casper or Tempur-Pedic often swear it’s life-changing.

Even a $20 Amazon pillow topper can be a game-changer.

If you spend a third of your life in bed, why not make it comfortable?

Cutting Back on Naps

Naps can feel like a gift, but they can also wreck your nighttime sleep if you overdo them.

Many sleep experts suggest keeping naps to 20–30 minutes and avoiding them late in the day.

It’s tempting to crash for two hours after lunch, but that often means staring at the ceiling at midnight. People who shorten naps usually notice they fall asleep faster at night.

The power nap isn’t a myth; it’s just about timing.

Journaling Before Bed

Anxious minds don’t switch off easily. Journaling helps people dump the day’s thoughts onto paper so they’re not replaying at 2 a.m.

Some jot down a simple to-do list for tomorrow.

Others write three things they’re grateful for. Tools like the Five Minute Journal are popular because they keep things short and structured.

It’s like clearing your mental inbox before shutting down for the night.

Limiting Heavy Meals at Night

Going to bed right after downing a burger and fries is basically asking for indigestion. Many people find that lighter, earlier dinners make sleep easier and more restful.

Think grilled chicken, vegetables, or even a smoothie bowl instead of a late-night fast food run.