I don't know about you, but if I don't get a good night's sleep, I am not a happy camper. Ever since I was a little, I've struggled with sleeping well, specifically with falling asleep. I can't shut my mind off, I can't relax, and I can't just be without thinking about tomorrow's to-do's. The older I've gotten and the more hectic my schedule gets, the more important getting quality sleep has become for me to be able to function, to my best work, and be pleasant to be around.
The last few months I've tried to start becoming more intentional about my nighttime routine, and practicing simple, healthy habits to help improve my quality of sleep, and make it easier for me to fall asleep.
Like with anything, it takes time to form new habits, and I'd be lying if I said I do all these things perfectly every day. But big change starts with small adjustments, and once you know what it feels like to *actually* feel rested after a good night's sleep, a few extra steps seem like a really small price to pay.
Here are 10 things that I've implemented that have helped improve my quality of sleep, and I know they'll help you too.
1. Invest in quality bedding.
It seems crazy to think about, but if you sleep eight hours a night, you spend a third of your life in your bed. Investing in your comfort to make sure you're sleeping well at night is so important, and so worth it. I know most of us millennial's are ballin' on a budget, so if you can't afford to invest in a great mattress, quality bedding is the next best thing. If your bed feels like a hotel bed, you'll find it so much easier to relax, unwind and sleep well.
I just got these from Huüt, and I'm obsessed with them. Huüt is an eco-friendly bedding company that uses 100% Certified Egyptian, 310 TC cotton that is sustainably & transparently sourced. A portion of every sale made is donated to Feed My Starving Children, one of my favorite non-profits, so you can sleep even better knowing you're doing good for others, too.
2. Wear an eye mask.
Your significant other may make fun of you, but I sleep SO much better when I wear my eye mask, I'm asleep before mine can make his jokes. An eye mask eliminates all of the light and motion that can contribute to you being restless while you fall asleep, or disturb you during the night. I used to wake up every. single. night. when my boyfriend came to bed, and when I wear my eye mask, his flashlight fumbling doesn't stir me a bit.
3. Take a magnesium supplement.
Magnesium has all kinds of health benefits, but the two most important for sleep are it's ability to calm your mind, your muscles, and gut inflammation. You can take a supplement, or mix of scoop of CALM magnesium powder in some water or tea an hour or so before bed.
4. Turn off your screens and limit light an hour before bed.
Light makes our internal clock think that it's daytime, so turning off the TV, putting your phone away, and closing the blinds an hour before bed can help your body recognize that it's time for rest. Personally I have not tried blue light glasses, but if you're the kind of person who *has* to watch TV before bed, I've heard great things about them!
5. Exercise during the day.
This may seem obvious, but if you sit at a desk all day and your only movement is walking to the coffee machine and back, your body is going to feel very restless at night due to your lack of movement during the day. Even if it's just 30 minutes of walking, doing something that gets your muscles moving will make a huge difference when it's time to unwind and sleep later on.
6. Drink a calming tea.
Lavendar, chamomile and peppermint are my personal favorites! If you're looking for something to help calm you and settle your stomach after dinner, try ginger tea.
7. Diffuse lavender or get a pillow spray.
If you haven't experienced the benefits of essential oils, you may think they're "hippie propoganda", as my loving boyfriend calls it. BUT essential oils have so, so many benefits for your health and lavender's biggest benefit is relaxation. Whether you spray it on your pillow or diffuse it, breathing it in before bed will help get you in that zen state.
8. Have some white noise.
Nothing says "I'm not falling asleep anytime soon" like the sound of your roommate talking on the phone, your neighbors car alarm, or your boyfriend playing Fortnite (in my case). Even something as simple as turning on the bathroom fan or soothing music on your phone will help drown out those background noises that are less than relaxing.
9. Make your room your sanctuary.
If your room is full of clutter, you're not going to lay down and feel at peace at night. I try to keep my room clean, and as minimal as possible so there aren't things to distract me at night or leave me feeling like there's something else to be done. I light candles or incense, surround myself with cozy blankets, and make sure there's nothing that might cause stress or things for me to think about at night, like unread mail or my laptop.
10. No caffeine after noon!
I would be lying if I said I never cured my afternoon slump with a cup of coffee, but I fall asleep SO much better when I cut off caffeine at lunchtime. If you have a high caffeine tolerance, you may be able to push it a little further, but if you're like me and struggle with anxiety and a restless mind at night, cutting off caffeine early will make a huge difference.
11. Add a little weight.
Weight is comforting, that's why we all love a cuddle buddy. You don't need to invest in a weighted blanket if you don't want to, but even an extra layer of blanket that adds some weight gives that extra bit of comfort that will help you get cozy. Another thing that I love before bed is putting a heated, weighted neck wrap on my shoulders to help release the tension I stored during the day.
Shop The Post
You definitely don't have to do all of these things to sleep well, but if you're like I use to be and will try anything to get a good night's sleep and wake up feeling rested, I hope these tips help you find a practice that works for you!
Sleep well, friends!
Pin It For Later: