A good night of restorative sleep. For some this daily task is an easy win, for others it’s elusive and an ongoing battle. I’ve been on both ends of the spectrum having been prescribed sleeping pills for years, and now enjoying (for the most part) full nights of sleep. I thought I’d weigh in with some tips and tricks on how I’ve achieved this.
Things I do throughout the day:
- Wear blue light glasses. These Pixel glasses have been a game-changer for both migraines and better sleep. If I have ONE item to recommend for all millennials, it’s these glasses. You can use the code PIXEL17 for $5 off.
- Hydrate – this one I’m still working on improving. Turns out no matter how many espressos one consumes, that liquid doesn’t count towards hydration. Who knew? 😉
- Movement! Get your steps in, take a pilates class, do a stretch – whatever it is that you enjoy.
- Avoid caffeine and alcohol. I switched to decaf coffee about two years ago, and haven’t looked back! While I drink only a few times a year, when I do it always interrupts my sleep.
My pre-sleep ritual:
- Chamomile tea to wind down
- No screens 30+ minutes before bed
- Read/journal to end my evening
Supplements / Herbs:
Ideal Sleeping Environment:
- Complete darkness– imperative to be free of blue light. I do not keep a television in my room and use blue light blocking tape to cover any lights which cannot be removed (like my air purifier).
- Optimal temperature (for me it is high 60s)
- Sleep mask if necessary and a silk pillowcase
- Comfortable and breathable bedding — I suggest organic cotton or bamboo as they do not contain the chemicals that synthetic bedding does
- Comfortable and breathable organic cotton / silk pajamas, or sleep nude
- Wash sheets with clean/green laundry detergent. Scents and chemicals can interfere with rest, especially if you have allergies (like me!)
- Weighted blanket if anxiety is a concern
- Sleep music (Doze in Headspace app is my long-standing go-to!), white sound machine (this one is great for travel), or meditation music (Deep Sleep, Floating or anything Theta on Insight Timer)
- Use a gentle alarm clock to wake, like this sunrise simulator. If you use an iPhone, Slow Rise and Chimes are my go-to alarm sounds.
Another tip is to set an intention for sleep. I’ve found this to be immensely helpful. Once my head hits the pillow I tell myself “my sleep will be restorative and peaceful. I will wake up feeling refreshed and energized.”