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 aid for years, and now enjoying (for the most part) full nights of sleep. I thought I’d weigh in with some sleep hygiene tips and tricks that have assisted me in learning how to sleep better.
THINGS I DO THROUGHOUT THE DAY:
- Wear blue light blocking 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 blue light blocking glasses. You can use the code PIXEL17 for $5 off.
- Hydrate – this one I’m still working on improving. Having a waterfilter that makes my water taste great has been a game changer.
- 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 in 2015, and haven’t looked back! While I seldom drink alcohol, I find 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:
- Magnesium (Natural Vitality CALM)
- CBD (15mg) Look for broad-spectrum and lab tested
- Reishi (love Four Sigmatic)
- Melatonin + L-Theanine
(MY) 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)
- 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 (as I do)
- Sleeping mask if necessary
- 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.
Lastly, another way to sleep better? 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.”