Getting Better Sleep 101 – Blogmas Day 20

We all know that drinking enough water, eating well and exercise are crucial for our well-being, but a part of our daily routine that’s just as, if not more important tends to get lost to the wayside, and that’s sleep.  Sleep effects our stress levels, health, weight, skin, mood and so much more.  I’m not going to deny it, sleep is something that I’ve struggled with in the past and still struggle with as I tend to be a night owl.  I love going to bed early and getting a good night’s rest, but I also love staying up late, watching trash TV and scrolling through my phone.  

There is definitely room for improvement for me in the new year with making better sleep habits and I thought I’d share with you what I try to do to fall asleep and catch those ZZZs.  

Bedtime Rituals

As you may already know or could guess, sleep is scientifically proven to be beneficial to your mindset, body and overall health.  So, I’m not going to go into the details here of why and how it’s beneficial (I’ll leave that to the scientific studies you can find via Google).  Here are some ways I’ve created a bedtime routine: 

1. Don’t drink caffeine after noon. 
   
   I’m not perfect at this, but 95% of the time, I do not drink caffeine after noon.  Patrick and I will occasionally go to a bookstore with a cafe to read and connect over a cup of joe (maybe once a month, max).  It depends on how coffee affects your body, but refraining from drinking caffeine can make you toss back and forth less when trying to fall asleep.  If you’re curious, I did a 60-Day Caffeine Free Challenge at the start of the year. 
   
2. Create a routine that keeps the next morning in mind
   
   Part of getting a good night’s rest is so you can have a better tomorrow.  If you have to get up in the morning at 5 AM, aim to go to bed at 9 PM.  Doctor’s recommend getting at least a full 8 hours of sleep for best results.  If you work out in the morning, prepare your gym clothes the night before.  If you’re like me and struggle to get enough water, fill up a stainless steel water bottle with ice cold water and set it by your bed so water is the first thing you drink in the morning.  I’ve been doing this lately and it’s a total game-changer.  I’ve gone from getting 60 oz of water or less a day to getting at least 80-100 oz of water a day. 
   
   Also, there are plenty of night time routines on YouTube if you’d like to get inspired!
   
3. Nightly turndown service
   
   Huh?  Let me explain.  There is nothing worse than going to bed with sheets all tangled up and your room is a mess.  I’ll defer to the science for specifics here, but it’s been proven that a cluttered room can affect how well you sleep.  So what I strive to do and will be doing more in the new year is what I call a nightly “turndown service” for myself.  Before my nightly routine begins (going to the gym, eating dinner, taking a shower, etc.) I will make my bed and clear up any clothes that are on my floor and clean up my nightstand.  Once it’s time to go to bed, you’ll thank your past self for being so thoughtful and be more relaxed when you head to bed. 
   
4. Reduce screen time an hour before bed
   
   This one is difficult for me personally, as Patrick and I tend to watch an episode or two of our current favorite show while scrolling on our phones before heading to bed.  However, as soon as our show is over, I put my phone on the charger and proceed with brushing my teeth, doing my skincare routine, preparing my water for the next morning and getting into my PJs.  While doing all of that, my phone is off and away.  I recommend turning off your notifications an hour before bed so as not to distract you.  If you’re not doing this already, definitely silence and turn off your push notifications before falling asleep so they don’t disturb you when you’re sleeping!  
   

Bedtime Essentials 

1. Essential Oil
   
   Just like a Pavlovian dog, you can condition your mind to know it’s time to relax by smelling a certain scent.  Personally, I’m in love with the Saje Wellness Sleep Well line. I will roll their oil blend on my wrists, their coconut & shea body butter on my hands and arms, and spray their essential oil mist on my face, body and even on my pillows and sheets.  For a more affordable range of products, I’ve used and loved Bath & Body Works Aromatherapy line in lavender and eucalyptus. 
   
2. Journal & pen
   
   I have pulled out my phone in the past to quickly jot down late night thoughts that are keeping me up that I don’t want to forget, but a nice journal and pen are so much better (refer to bedtime ritual #4).  I typically journal in the morning right after waking, so I keep a journal and pen stowed away in my nightstand if any of those late night thoughts pop up.  LEUCHTTURM1917 journals are my favorite. 
   
3. Satin (or silk if your boujee like that)
   
   Satin or silk pillowcases, eye masks, hair bonnets and/or scrunchies are a great way to not only elevate your sleep experience (silk in particular has a cooling effect so you don’t get overheated in the night), but also to take better care of your hair and skin while you sleep.  Satin and silk pillowcases and hair bonnets can help tame frizz and hair damage, prevent facial creases and reduce breakouts! Check out Kitsch’s Sleep line for affordable satin options! Maybe switch up your bedding or just clean the ones you have.  I always find it so comforting when I’m slipping into freshly washed sheets. 
   
4. Aquaphor
   
   Another item I keep tucked away in my nightstand. Good ol’ Aquaphor keeps your lips smooth and plump without the crazy cost associated with other lip sleep masks on the market. 
   
5. A good book
   
   Similar to journaling, I typically read in the morning, but on nights where I’m restless and having trouble falling asleep, I like to pull out my latest book and read until I feel drowsy enough to fall asleep.  Currently I’m trying to get through Body Astrology. 
   If you need some book recommendations, check out this blog post!
   
6. Candles
   
   If you decide to light candles in the evening, please be responsible! Blow them out right before you go to bed.  I suggest lighting multiple candles around the house and turning other lights down or completely off to create a cozy ambience and have your home smelling good before going to bed.  Here are some of my favorites:
   – Homesick candles (I love their White Elephant and Pumpkin Picking scents!)
   – Threshold Forest Fir (I’m a sucker for scents that just remind me of a forest
   – Replica Jazz Club (Patrick wears this cologne and I wuv it)
   – If you don’t want to run the risk of burning your house down, try out Saje Wellness essential oil diffusers
   – I don’t buy Bath & Body Works candles often because 1) they can be pretty expensive unless they’re on sale and 2) they are filled with terrible chemicals, but sometimes I splurge and treat myself to one every now and then.  I recommend only having them lit for no longer than 2 hours and cracking open a window while or after it’s burning.  My favorite is their Flannel scent.  
   
7. Magnesium
   
   Melatonin is out and magnesium is in.  I used to take melatonin gummies when I was having a bout of insomnia in college, but have completely shunned it after reading this study about how long-term melatonin use can lead to Alzheimers (yes, melatonin has been found to help Alzheimers patients, but too much of a good thing can be damaging).  Magnesium helps relax the central nervous system and your muscles, so if you work out and/or have difficulty falling asleep, try these out!
   

Other Tips & Tricks for Better Sleep:

1. Get in a good workout.  Whether it’s in the morning or evening (I prefer working out in the evening), it’s good to get a good workout in to exhaust your body and make you ready for bed. Also, you can try some yin yoga stretches or working out the kinks on a foam roller to help relax before bed! 
2. Turn on a sleep playlist or use the app BetterSleep to create your own personalized noise machine! (I love using this app and have created my own mixes to include the purring of a cat, a crackling fireplace, peepers and drizzling rain…what a vibe.)  
3. Drink bedtime tea.  I personally love lavender and chamomile teas to help me wind down.  
4. Count sheep.  Or count your breaths.  Sounds gimmicky but I’ve tried and it works! 
5. Open your blinds to wake naturally with the sun.  Patrick hates this, but on the weekends in particular, I love doing this to prevent me from sleeping in too much.  

Love,
Amber
Instagram: @ambermirrelle

Please keep in mind that I’m not a doctor and these are only recommendations I’ve personally tried and found worked.  If you have insomnia, please consult a sleep doctor. 

This post is not sponsored by does include some affiliate links!