With World Sleep Day coming up on March 19th, I figured it’s the perfect time to share 6 simple ways to improve the quality of your sleep.
In case you weren’t aware, here are some of the compelling reasons why sleep is so important. As reported by Health magazine, sleep helps improve memory, increases longevity, curbs inflammation, spurs creativity, improves performance, sharpens your attention, lowers stress, and boosts your mood.
If there’s one fairytale character I can relate to for sure, it’s Sleeping Beauty. While some people pride themselves on getting just 4-hours of sleep, I’m the opposite. I love a deep, long restful night of sleep – with at least 7-8 hours. But, of course, that’s not always easy to get. It takes some serious commitment if you want it to be a regular occurrence (especially during stressful days).
Fortunately, over the years, I’ve learned how to get better sleep, so I’m here to share my tips with you.
Tip # 1: Mentally prepare yourself for sleep
So often, people hop into bed and stare straight into their phones or laptops. From browsing online to engaging with social media, this type of activity (while some would view it as “leisurely”) is counter-productive to getting restful sleep. If anything, you’re stimulating your mind right before it’s time to quiet it. Instead of helping to relax you, it can actually do the opposite.
To start with, I recommend plugging your phone in to charge in another room. Yep! Get it out of the bedroom. Not only will this mean that you won’t be sleeping near your phone’s electromagnetic waves, but it also is a way of you creating a healthy boundary (between you and the outside world, or technology, for that matter).
Even if you have blue-light glasses, the mental stimulation alone from your tech toys could be just enough to keep you from relaxing fully, which will prevent you from having a deep, restful sleep.
Tip # 2: Calm your emotions through journaling or meditation
After a stressful day, in particular, I find that my emotions feel like a rollercoaster. At moments I might feel anxious then fearful then sad, and anything in between. To help me unwind before bed, I’ve found that writing in a journal helps me expel extra emotional energy that has been pent up within me.
Instead of venting to my journal, I prefer to write a list of the things I’ve overcome that day, the fears I faced, the self-limiting beliefs I started chipping away at, or any other type of emotional or mental challenge I’ve been working hard to overcome. This exercise ends up making me feel better about myself and whatever difficult situation I had been dealing with that day.
It’s also a great resource to look back on during difficult days, as it’s a great way to remind yourself how far you’ve come, and how much personal progress you’re making (even when you feeling like you’re failing or way behind at times).
You can also do a gratitude journal or a meditation that helps you focus your thoughts on positivity and abundance. The reason why this is helpful is that it puts you into a positive state of mind right before you fall asleep (which is when your subconscious mind kicks into gear). By planting seeds of “positive thoughts” before bed, it can help you manifest what you want more easily. Plus, it helps to relieve undue anxiety or worry that otherwise might keep you up at night.
Tip # 3: Invest in comfortable bedding
This tip goes without saying, but – by investing in comfortable bedding (including satin or silk pillowcases – which stay cooler at night and help prevent wrinkles and hair damage), you’ll create a blissful haven that encourages restful sleep.
During cold winter months, I use brushed cotton jersey sheets (as they tend to stay warmer), two comforters, and even a fleece blanket on top. Let’s just say I feel like I’m wrapped in a cozy cocoon. Talk about feeling like a bear in hibernation!
I also recommend trying several mattresses at the store before making a purchase. Everybody has different needs (some prefer hard mattresses, others prefer plush cushion-tops, like me). So, take your time to find the mattress that is best suited to you.
Tip # 4: Choose cozy sleepwear
Over the past several months, I’ve become obsessed with fleece loungewear that also acts as pajamas. While I’m all for looking cute (even while at home), because it boosts your mood when you look in the mirror, I truly believe in being comfortable, especially for sleep. So, lately I’ve been pairing a pretty top with fleece leggings (topped with a fleece jacket to wear around the house).
The reason why I’m a big fan of fleece leggings, in particular, is because they’re figure-flattering (unlike boxy, wide-legged fleece pj’s) and they actually keep you much warmer (since the cold air can’t shoot up the legs). Plus, the bonus is that they fit easily into cozy Uggs for those cold work-from-home days (which is what most of us are doing these days). Let’s just say this has been my go-to look lately.
Tip # 5: Take a natural sleep aid
To improve the quality of your sleep, a natural sleep aid (such as the Chill by Evolution_18 supplements) can help lull you to sleep easier. This particular flavored gummy contains a natural extract derived from all-natural hemp, broad-spectrum CBD that supports overall wellness. It helps to relax your body while promoting a deeper, more restful night’s sleep.
Note that I’m not recommending over-the-counter pharmaceutical sleep aids, as they can cause grogginess the next day and dehydrate you. If you’re considering a sleep aid, I suggest looking for natural, non-toxic options. Also, it’s a good idea to check with your physician before starting any time of supplement.
Tip # 6: Use an air purifier
Last, but certainly not least, I recommend putting an air purifier (such as the top-rated Levoit Air Purifier) in your bedroom. Containing a HEPA filter, this powerful (but relatively quiet) air purifier gets rid of 99% of airborne allergens, such as dust mites, odors, smoke, and more.
So, if you notice that you tend to wake up with congestion or a runny nose, that might indicate that you have an allergy to an airborne allergen (which I found out several months ago, that I do). After just one night of using this air purifier, I noticed that I no longer was waking up with a stuffy nose.
As an added bonus, if you keep it running through the night, it also acts a sound machine. This can be helpful if you live in a noisy place.
As you can see, there are simple ways to naturally improve your sleep. By getting a deeper, longer sleep, you’ll find that you naturally end up having more consistent energy throughout the day, your health and wellness improves, and you even look more refreshed and beautiful.
If you’ve been having difficulty getting good sleep, I encourage you to try these tips. Wishing you a blissful sleep tonight!
[Disclosure: Press sample c/o Evolution 18. All opinions are my own. This is not a sponsored post. Affiliate links included.]