5 Surprising Sleep Tips from a Clinical Psychologist

For those with demanding careers and busy minds, getting a good night’s sleep can feel like a never-ending challenge. The usual advice—like taking a warm shower before bed, limiting screen time, and cutting off caffeine early—are helpful, but sometimes they’re just not enough. In this post, I’ll share some of my favorite sleep hacks that go beyond the basics to help you wind down and get the rest you deserve.

1. Use Your Smart Home Device to Nudge You into Sleep

Smart home devices like?Alexa?can do more than just play music or set timers—they can also help you establish a bedtime routine that feels personal and comforting. By programming your device to say your name (which our brains are naturally wired to respond to), you create a gentle nudge that reminds you how important sleep is. For instance, my Alexa is set to say, “Chloe, time for bed. Your sleep is important,” every night at 9 p.m. After that, it plays relaxing audio that I’ve pre-selected—sometimes it’s soft piano, other times rainforest sounds, depending on my mood or even the season.

You can mix up your audio choices to keep things feeling fresh or stick to one that you find particularly soothing. The key is consistency—your device becomes a cue that signals your brain it’s time to wind down, making sleep feel less like a chore and more like a rewarding routine.

2. Use a REM-Friendly Sleep Mask

Eye masks can be a game-changer for signaling bedtime to your body, and many people find the gentle pressure of a padded mask to be soothing. However, not all masks are created equal—some press directly on your eyelids, which can inhibit REM sleep since your eyes need to move freely during this crucial stage of sleep.

I recommend using a REM-friendly sleep mask that allows your eyes to move without restriction, like the one linked?here. This simple adjustment can help enhance your sleep quality by ensuring you’re not inadvertently disrupting your natural sleep patterns.

3. Program Your Phone to Go Grayscale Every Evening

Let’s face it: avoiding your phone before bed is easier said than done, especially when you’ve got important emails or last-minute messages to send. But staring at a bright, colorful screen can keep your brain wired when it should be winding down. A simple but effective trick is to set your phone to automatically switch to grayscale from 7 p.m. to 7 a.m. This removes the color and bright stimulation that keeps us glued to our screens.

With the color drained, your phone suddenly becomes far less enticing for endless scrolling, impulse shopping, or mindlessly watching shorts. It’s a small adjustment that can have a big impact on helping you reclaim your evening and prioritize your sleep. Remember, app developers and tech companies have designed their products to capture as much of your time and attention as possible. This simple grayscale hack is a great way to regain control over your nighttime habits—and your sleep.

4. Control the Temperature of Your Bed

Many driven people tend to "sleep hot"—it's like they're burning with energy. Women in menopause can also experience night sweats, and some people struggle with chills. Controlling the temperature of your bed can make it easier for your body to experience "sensory takeover," where your body is enveloped in the delicious feeling of a perfectly comfortable bed. As a former yoga teacher, I believe the body-mind connection helps to calm the mind when the body is experiencing a strong tactile signal to relax.

One effective way to control your bed's temperature is with a product like the?BedJet, which uses warmed or cooled air blown into a special top sheet to regulate your bed’s temperature throughout the night. For couples with different temperature preferences, BedJet offers an optional sheet with dual compartments and preprogrammed biorhythmic temperature programs for men and women. You can use their options or create your own—it’s pretty cool, and my sleep has improved dramatically since getting one.

While the BedJet can be pricey, investing in quality sleep can pay great dividends, and Amazon's return policy is quite generous if it doesn't work out for you. If a BedJet is out of your price range, consider ensuring your room thermostat is set to cool in the evening (most people sleep best in a cool room) and try using a?weighted blanket?to help your body settle down.

5. Calm Racing Thoughts with a Simple Routine

Many clients say that when they lay down to sleep, they often have racing thoughts. They try to block them out, but the thoughts are intrusive and "won't shut off." If this happens to you, try keeping a pen and paper by your bed and writing down any thoughts before you go to sleep. This sometimes helps your brain to relax and "offload" any pressing thoughts.

If more thoughts arise after you lie down, try one of two things:

A)?Write them down with the intention of revisiting them tomorrow when you're fresh and rested—sometimes thoughts are repetitive because they're important. If you want to try this, make sure to keep a pen and paper on your nightstand—don’t “write” on your phone. Your phone cues your brain to start thinking actively about all the websites and apps inside it, and we all know that the LED screen can be very stimulating. Just keep a simple pen and paper to jot a few basic thoughts before getting back to sleep.

B)?If the thoughts don't seem important and it's just your brain having a hard time settling down, try a tip from my book,?Nervous Energy: Harness the Power of Your Anxiety: Silently repeat to yourself, "The most productive thing I can do right now is sleep. The most productive thing I can do right now is sleep." For people who thrive on productivity, settling in for sleep can be a challenge—this simple thought replacement technique can help your brain focus on the productive value of sleep.

A similar strategy is to tell your Alexa or smart device to play a podcast or audiobook so that you can drift off with your eyes closed while giving your "inner monologue" something light to focus on rather than letting your mind churn on more active thoughts about your day.? While I mostly listen to music or a podcast, I have occasionally used products from a company called Hypnosis Downloads– I don’t really think of them as true hypnosis, to me they are more like guided imagery meditation…. But whatever you call them, they have been helpful to me:)? Here is one of their downloads?on insomnia.

Ready to Sleep Better?

If these tips resonate with you and you'd like to work on improving your sleep—or any other area of your mental health—feel free to contact my office. We offer therapy and coaching services tailored to your needs, whether you’re looking to manage anxiety, improve relationships, or simply get more restful sleep.

Disclaimer: This blog may contain affiliate links, which means I may earn a small commission if you make a purchase through the link, at no additional cost to you. These commissions help support the content I create and allow me to continue sharing helpful tips and advice—and of course, they make it easy for you to find the exact products I mention, if you'd like. To see my Amazon store, go to www.drchloe.com/amazon. The ideas shared in this blog are for informational and entertainment purposes only. They should not be considered medical advice or a substitute for any medical treatment. See your doctor if you have any concerns that seem beyond self-help.