Ah, sleep…. The restful, peaceful, and recharging 8 (let’s be realistic…6ish) hours of your day where you don’t have to think about anything. Sleep is easy, right? Everyone can do it, and we’re naturally born good at it (our mother’s might argue that one a little bit). But if you’ve ever struggled with insomnia, you know this is not always the case. Sleep quality, dependent on different factors, also plays a role in how restful your night’s sleep is. There really are ways to make yourself a better and happier sleeper, and I’m here to share some!
1) Use of Essential Oils
If you're not familiar with essential oils, they are basically a liquid made out of naturally occurring organisms (such as plants and flowers) concentrated into a potent oil that is used for various health benefits, depending on the organism used in the oil. Among these health benefits is help with insomnia, relaxation, and increased sleep quality. Diffusing oils such as lavender or vanilla while sleeping provide extreme aromatherapy for relaxation. Applying oils directly to the skin (such as on the feet) at bedtime can also provide many benefits for the body while at rest.
2) Tea Before Bed
Along with the peaceful feeling that accompanies sipping a warm cup of tea, this beverage has many health benefits for the body including relaxation, help with aches/pains/indigestion, and sleep induction. There are also many "bedtime blends" available which are made especially to help with sleep.
3) Clean Pillow Cases
It's just not realistic to clean your sheets/bedding every other day. However, washing your pillow case often is easier and might just be good enough! When you consider the fact that your pillow is a place where your face, head, and hair (and all of their oil and bacteria) lay for a large part of every day, it's easy to see that this is something that needs frequent cleaning. Pillow cases are also easy enough to throw in with a load of laundry. Not only is it more hygienic, but will also smell fresher!
4) Light Color Exposure
It's not something we often think about, but the lights that surround us in the room where we sleep really affect our brain and our sleep quality. Though most of us sleep with the lights off, alarm clocks and night lights often give off subtle hues that are very powerful. Devices that give off "blue light" (fluorescent and bright) such as smart phones hurt our sleep. Items that give off "warmer light" (red or amber) can help provide a more restful sleep.
5) Reading Before Bed (An actual book)
Not only does reading before bed provide an alternative to watching tv/ being on your phone, but studies also show that it can also help us fall asleep better/ faster and get a better night's sleep. Reading can help us to unwind, reduce stress, and can actually lead to increased levels of creativity.
6) Listening to Soft Music / Relaxing Sounds
Sounds are very powerful when it comes to making us feel a certain way. Think of the capability that a whisper has to send a shiver up your spine or the way that upbeat music can motivate you on the run. This being said, sounds can be very helpful in relaxing us or inducing sleep. Listening to soft, relaxing music or sounds like rainfall or white noise can be very beneficial at bedtime.
7) The Perfect Temperature
Our bodies rest better when in an optimal climate. According to www.sleep.org, we get our best sleep when the room is between 60-67 degrees. If setting the thermostat that low isn't something that you're interested in, a fan near your bed can help keep you cool.
8) Avoiding Caffeine
It's obvious that we shouldn't drink a cup of coffee right before bedtime, but we often don't realize the lasting affect that caffeine has on our bodies hours after we consume it. Due to the fact that caffeine is a stimulant that keeps our brain awake even when our body wants to rest, it's best to avoid it for 6 hours prior to bedtime. This includes coffee, caffeinated sodas, energy drinks, chocolate (and chocolate milk), and any other food and drink containing even small amounts of caffeine.
9) Aromatherapy Products
Along with making us feel fresh and clean, aromatherapy hygiene products like lotions, shower gels, and bubble baths that include essential oils such as lavender, chamomile, or vanilla and detoxifying agents such as charcoal, are great for helping you relax, purify, and fall asleep.
10) Limit Screen Time
Not only does the blue light given off by our technological devices keep our brain awake, but sometimes technology simply just stresses us out. Checking emails on your phone or browsing social media on your tablet makes it hard to disconnect and unwind. Televisions should be turned off, and phones and tablets should be silenced and avoided before bedtime.
