Sleep Well: 7 Most Beneficial Secrets for Better Rest

Do you struggle to get a good night’s sleep?

Sleep should be a time to recharge, regain energy, and allow your brain to process and consolidate memories. Yet, for many, it feels like an impossible dream—almost like a nightmare.

Are you tossing and turning, staring at the clock, desperate for rest? You’re not alone. For years, I struggled with sleepless nights, waking up with dark, droopy eye bags.

I tried countless solutions—counting sheep, taking medication—but nothing worked. Tired and frustrated, I embarked on a journey to find a better sleep routine.

In this blog, I’ll share some simple steps you can take today to help you sleep better.

Let’s find our way to restful nights together. Sound good?

Lavender: Essential Oil, Tea, Dried Flowers, Pillow Spray, and Candles

• Scented Warmie~ when I started my journey for better sleep, I began using lavender essential oils and lavender-infused products. What helped me the most was having a lavender-scented Warmie.
  A warmie is essentially a microwaveable teddy bear. Some of my favourites are the turtle, monkey, watermelon, mushroom, and the pig.
• Soaps, creams, and shower gel~ Lavender is not only good for relaxation but also offers great skin benefits. It can soothe irritated skin, promote healing, and has antimicrobial and anti-inflammatory properties.
• Purchasing a diffuser or candles is a lovely way to create a welcoming and calming environment in your home. You can use any essential oils, but lavender is especially effective for promoting relaxation and better sleep. You can also use a peppermint essential oil to reduce bloating.
• Pillow Spray~ At the same time as buying a warmie, I also purchased a pillow spray. You will benefit more if you spray an even amount onto your pillow. By spraying just before going to bed, the scent will be fresh, but remember that a little goes a long way. I learned this the hard way. After using it for the first time, I was coughing all night because I used way too much spray. 1–2 sprays will suffice.
• Lavender Pillows and Sachets~ You can easily make these at home. You can find an easy tutorial here
• I found drinking lavender tea to be the most beneficial, especially right before going to bed. It soothes me from within, reduces my anxiety, helps with digestion, relieves stomach aches, and even boosts my immune system.

Developing a Sleep Routine

Developing a routine helps regulate your body’s internal clock, making it easier to wake up and fall asleep at the same time each day. This process is known as your circadian rhythm.

By creating a routine, you not only improve your sleep quality but also support your mental health by reducing stress, anxiety, and symptoms of depression.

Keep Your Toes Toasty and Wrapped UP

Ever since I was a baby, warmth created an optimal environment for a good night’s sleep.

When we sleep, our body temperature naturally drops, which can sometimes cause discomfort. To counter this and help your body warm up before bed, consider these strategies:

1. Using a Warm Water Bottle: Place a warm water bottle at the foot of your bed or against your body to provide gentle, consistent warmth.
2. Drinking a Hot Tea: Sipping on a warm tea such as chamomile or lavender can not only warm you up but also help relax your mind and body.
3. Wearing Enough Layers: Dress in comfortable, breathable layers that you can adjust. Thermal pyjamas or wool socks can be particularly effective in keeping you cosy.
4. Using a Heated Blanket: An electric blanket or a heated mattress pad can provide adjustable warmth throughout the night, ensuring you stay comfortable as your body temperature drops.

I always have cold feet and hands, so I found using a foot warmer to be the best solution. Fortunately, I found mine new at a second-hand shop, but they are reasonably affordable and make a significant difference.

Achieve Better Sleep by Reducing Noise and Light

By minimizing disturbances, you enable your body to progress through all the stages of sleep effectively. There are four stages of sleep:

1. NREM Stage 1: Helps transition from wakefulness to sleep. This light sleep stage lasts a few minutes and is characterized by slowed muscle activity and occasional muscle twitches.
2. NREM Stage 2: Plays a role in memory consolidation and preparing the body for deep sleep. During this stage, heart rate slows, body temperature drops, and brain activity features sleep spindles and K-complexes.
3. NREM Stage 3: Essential for physical restoration, immune function, and overall health. This deep sleep stage is marked by slow delta waves and is crucial for bodily repair and growth.
4. REM Sleep: Critical for cognitive functions, emotional regulation, and memory processing. During REM sleep, the brain is highly active, dreams occur, and the body experiences temporary muscle paralysis.

Your body has a biological clock built into it.

When it’s bright out, we feel more awake, and when it’s darker or cloudy, we might feel tired and have lower energy. This is why creating a darker environment before bed will help promote better sleep.

This also includes switching off your phone before bed. The blue light from screens can interfere with melatonin production, a hormone that signals to your body that it’s time to sleep.

Reducing exposure to electronic devices at least an hour before bed helps your body prepare for restful sleep.

You might want to consider purchasing blackout curtains, earplugs, a sleep mask, and warm-toned lights. These can all help create a more restful sleep environment by minimizing disturbances from noise and light.

Limit Daytime Naps For Better Sleep

Long daytime naps can interfere with getting a good night’s sleep. My therapist once told me that taking a 20-minute nap during the day is beneficial, but anything longer can affect your sleep at night.

However, if you work a night shift, you might benefit more from taking a longer nap before work. This will ensure you have enough energy for your shift.

Be Mindful of What You Eat and Drink

While eating is crucial for your health, the timing can affect your sleep.

For instance, if you eat a big meal right before going to bed, it can lead to discomfort and indigestion, making it harder to fall asleep. It is best to consume your last meal a few hours before bedtime to ensure proper digestion.

What you drink before bed can also affect your sleep. Consuming caffeinated drinks or alcohol in the hours leading up to bedtime can have negative consequences on your sleep quality.

Stick with herbal teas, warm milk, warm water with lemon, and golden milk as beverages before bedtime. These options calm and soothe, promoting relaxation and improving sleep quality.

Daydream at Night

When I can’t sleep, I create a mental film. I pick a word in my mind and turn it into a short film. This helps me avoid exposure to blue light from devices. It also allows me to be my creative self.

As the ‘mental film’ progresses, I tire of using a lot of energy to generate ideas for its progression. I often daydream about funny, romantic, or fantasy-related topics.

This creative exercise not only distracts from stress or anxiety but also promotes relaxation and helps me drift off to sleep. This is known as guided imagery.

Sweet Dreams Ahead: Final Thoughts

Finding your way to better sleep is a journey, and it’s one worth taking. By incorporating these tips into your routine, you can improve your sleep quality. You will finally be able to wake up feeling refreshed and ready to tackle the day.

Remember, everyone has different sleep needs, so figuring out what works best for you may take time. Don’t feel discouraged by the absence of immediate results—patience and consistency are crucial.

Thank you for reading and sweet dreams!