We all know the value of a good night’s sleep. From brighter looking skin to improved moods, the mental and physical benefits are endless. However, I know I have nights where I find myself tossing and turning until the alarm goes off, only to spend the rest of the day complaining about how tired I am. For nights when you can’t sleep, try these five tips and wake up feeling rested and refreshed!
1. Adjust your set up
Check your surroundings to see if external factors are keeping you awake, such as street noise. These earplugs are great for drowning out unwanted street noise as they expand to fit any sized ear. If your bedroom is too bright, try a silk sleep mask. Not only will it block out light to help you sleep, but silk is also gentle on the skin and can prevent creasing. Creating a comfortable environment is the first step in a good night’s sleep!
2. Deep breathing & meditation
Sleep issues often stem from stress, and the relaxation techniques from mediation can help increase sleep quality immensely. Find a comfortable space to either sit or lie down in and begin a series of deep breathes, focusing on your exhale. If you are looking for a more guided approach to mediation, apps such as Headspace, Calm, or Smiling Mind offer a variety of programs with both paid and free options.
3. Read something familiar
While it may be tempting to grab your phone and scroll through Instagram, don’t! Smartphones emit blue light, which studies have shown can disrupt normal sleep patterns as it blocks melatonin. Instead, try re-reading something. Whether it’s an old issue of Vogue or Harry Potter, read something where you know the ending, and the story won’t have you turning the page until you’ve finished. The familiarity will have a calming effect and help relax your mind.
If you find yourself awake with your mind running a million miles a minute, journaling can be a great way to help your mind wind down and calm anxiety. The Gratitude Journal has great prompts that encourage reflection, while The Master Plan acts as a blank slate, allowing you to capture your thoughts; however, you see fit. From writing out your to-do list for the next day to self-reflection, journaling can help bring closure and allow your mind to relax more easily.
5. Calming Scents
Studies have shown that certain scents can have calming properties that help ease you to sleep. This pillow spray is a blend of lavender, chamomile, and vetiver designed to help ease the mind and create a calming effect. Spritz it onto your pillow before bed to reduce anxiety and improve sleep quality. Or try a soothing body butter, like this one from Saje. A rich mix of shea butter and essential oils, this balm will immediately soothe both your mind and body, allowing you to drift off to sleep while nurturing your skin in the process!
Written by Natalie Garagiola