Healing with Sleep: Easy Sleep Tips You Can Try in Honor of Sleep Awareness Week 2023

As you can imagine, bedtime is one of the most crucial periods of your circadian rhythm. At this stage, your body has begun to produce sleep hormones, which signal to your body that it is time to fall asleep. Ending your day with a peaceful, low-stimulation routine is key so that you can get the deep rest your body needs to take on the next day!

Guidelines for Eating and Drinking Before Bed

Just like daytime, how you fuel your body in the evening hours affects almost every aspect of your sleep health. While you’ve probably heard that it’s best to avoid eating before bed, that isn’t necessarily always true. Some foods can actually help you sleep.

Many nutrient-packed foods are often encouraged before bed. Many experts suggest bedtime snacks that offer one or more of the following nutrients:

• Tryptophan
• Melatonin
• Antioxidants
• Magnesium
• B Vitamins
• Omega-3s
• Vitamin D.

Of course, there are also many more foods that you should avoid. Eating a heavy meal close to bedtime can negatively impact your sleep quality. When you eat a large meal, your body is forced to work harder to digest it. This can cause discomfort, which disrupts sleep. Additionally, lying down after a big meal can increase the likelihood of acid reflux, a common cause of sleep disturbance.

Here are some tips on when and how to eat dinner:

1. Schedule dinner at least 2-3 hours before bedtime: This will give your body enough time to digest the food properly and will reduce the likelihood of being awoken by heartburn or indigestion.

2. Avoid triggering foods: Some foods are more likely to cause digestive issues than others. This means that they are also more likely to interfere with sleep. Opt for lighter and healthier options like lean proteins, vegetables, and whole grains.

   Avoid foods that are:

   • Heavy
   • Fatty
   • Spicy

3. Limit sleep-disrupting substances: Some substances have the power to ruin a good night’s rest, so it’s best to avoid them altogether, especially close to bedtime. Some of the worst ones are:

   • Caffeine
   • Alcohol
   • Simple Sugar

   If you must have caffeine, make sure to consume it no more than 6 hours before going to sleep. Additionally, limit your alcohol intake to one drink per day.

4. Incorporate sleep-promoting foods: Just as some foods can harm your sleep health, others can improve it. If you’re looking for healthy, natural ways to help you fall asleep faster and stay asleep longer, try foods like:

   • Turkey
   • Salmon
   • Almonds
   • Bananas
   • Oatmeal
   • Kiwis
   • Pistachios

5. Everything in moderation: If you’ve ever found yourself lying awake in bed, feeling overly stuffed after a huge meal, you know that overeating can lead to uncomfortable digestive issues. Stick to moderate portion sizes and listen to your body’s hunger cues.

6. Stay hydrated: Water is life! And it’s also sleep health. Drinking enough water throughout the day can help improve sleep quality. What for signs of dehydration such as:

   • Headache
   • Fatigue
   • Restlessness

Unwind With a Warm Bath or Shower

There are few things in this world that beat the feeling of a warm bath after a long day! But they do a whole lot more than leave you feeling like a new person. They are an excellent way to improve sleep.

The warm water helps to:

• Reduce muscle tension
• Lower stress levels
• Increase circulation

This encourages your body to relax while your mind enters a calm state before bed. As a result, you sleep better and longer overnight.

When taking a warm bath or shower, the heat raises your body temperature. But the moment you get out, your body begins to cool down. This drop in temperature mimics the body’s natural sleep-signaling patterns. So when your body senses this change, it tells your brain that it is time to prepare for sleep.

Because this is supposed to be a calming process, it is important to avoid using stimulating products or scents, such as caffeine or peppermint. Instead, use calming scents such as lavender or chamomile. You can also take advantage of products such as bath salts or essential oils.

If you choose to take a bath or shower as part of your nightly routine, it is best to do so at least 1-2 hours before bed. This gives your body enough time to cool down, triggering the release of sleep hormones at the most optimal time.

Use Aromatherapy to Promote Relaxation

Aromatherapy is a powerful method of promoting relaxation and well-being. Your sense of smell is closely linked to your limbic system, which is the part of your brain that is responsible for emotions and memories.

Incorporating aromatherapy into your bedtime routine can be done in a variety of ways. You can add a few drops of essential oil to a warm bath or shower. But some people prefer to apply oil-infused lotions before changing into pajamas. And others use a diffuser to spread the scent throughout the bedroom. Additionally, applying a few drops to your pillow or bedding can help promote relaxation.

The most popular relaxing essential oils include:

• Lavender: decreases heart rate and blood pressure.
• Chamomile: calms the nervous system and lowers anxiety.
• Bergamot: lifts the mood and reduces stress.

While essential oils can have amazing benefits, it is important to follow proper safety precautions. Essential oils can cause skin irritations when applied directly to the skin. They should always be diluted before being applied. It is also important to use high-quality, pure essential oils and to store them correctly.

If you’re considering aromatherapy, keep in mind that everyone is unique. What works for one person may not work for another. If you have any health conditions or concerns about using essential oils, consult with a healthcare provider before use.

Create a Worry Journal

Stress and anxiety have a nasty way of interfering with sleep. To overcome those end-of-day worries, psychologists suggest writing down your concerns in a journal before bed. This can be a really effective way to ease stress and improve sleep.

By taking some time to journal, you can externalize your thoughts and emotions. This allows you to process them as you reduce the intensity of those feelings. You may find that they lose their power over you and you are able to let go of them more easily as you drift off to sleep.

To get the most out of journaling, try setting aside some time before bed to reflect on your day. Write down any concerns or worries that are weighing on you. Be honest. Write freely and without self-judgment, letting your thoughts flow onto the page.

If you would like to experience even more benefits from journaling, you can also use this time to track your sleep patterns. This can help you to identify any patterns or triggers that may be impacting your sleep quality.

Listen to Calming Music or Nature Sounds

Just like smell, sound plays a huge role in relaxation. It’s hard to unwind when you’re being overstimulated by loud or disruptive music. But the right sounds can promote relaxation and better sleep. Listening to calming music or nature sounds has been shown to:

• Ease anxiety
• Reduce heart rate
• Decrease blood pressure

There are thousands of options for sleep sounds, and not all choices suit all people. You may prefer classical or instrumental music with slow tempos. Others may want sounds of nature, such as ocean waves, rain, or birds chirping. Meanwhile, some of us need white noise to fall asleep. It’s important to choose sounds that are calming and relaxing to you, and it may take a bit of trial and error to find the right fit.

There are many ways that you can listen to sleep sounds. You can use your phone to access millions of options on YouTube. Or test out one of the popular sleep apps. But if you plan to make sleep sounds a permanent part of your nightly routine, we suggest investing in a sound machine. They are an excellent solution if you’re looking to listen to calming sounds while also drowning out distracting noises such as traffic, snoring partners, or noisy neighbors.

If you’re thinking of purchasing a sound machine, you can’t go wrong with the SE Premium Sound Machine by Sound+Sleep! It offers 60+ sleep sounds with settings that can adapt to the noise level of your environment. So you won’t be kept awake by barking dogs, crying babies, or loud sirens.

Because it’s a low-effort activity, listening to soothing sounds can be combined with other relaxation techniques, such as deep breathing or meditation. This may further reduce stress and promote relaxation.

A word of caution, avoid using headphones or earbuds while sleeping, as they can cause discomfort and increase the risk of ear infections. When possible, use a speaker placed at a comfortable distance from the bed.

Reduce Noise and Light Pollution

Disrupting noises and light pollution are big triggers for sleep disturbances. To get the best quality sleep, your bedroom needs to be kept quiet and dark. Exposure to these outside stimulants can be disruptive and prevent you from getting the restorative sleep that your body needs.

Here’s how you can reduce noise and light pollution in your bedroom:

1. Invest in earplugs: If you live in a noisy environment, invest in a pair of earplugs to block out unwanted noise. This can be particularly useful if you live near a busy road, have noisy neighbors, or sleep with a partner.
2. Use white noise: White noise machines or apps can help mask external sounds and create a peaceful sleep environment. They produce a constant, soothing sound that can help you fall asleep faster and stay asleep longer.
3. Use blackout curtains: External light can interfere with your circadian rhythms and disrupt your sleep. Installing blackout curtains or blinds can help reduce external light and create a dark, comfortable sleeping environment.
4. Turn off electronic devices: Electronic devices such as TVs, smartphones, and tablets emit blue light, which can interfere with your body’s production of melatonin. Turning off these devices at least one hour before bed to gives your body time to wind down.
5. Remove or cover LED lights: Even small lights on electronics or appliances can be disruptive to sleep. Create a completely dark environment by covering or removing any LED lights. This can easily be done by purchasing LED light stickers that block the light without interfering with functionality.

Invest in a Sleep Mask

As we’ve established, light is a big disrupter of sleep! Unfortunately, it’s not always possible to eliminate all exposure to light when sleeping. Eventually, most of us find ourselves on a trip, in the hospital, or catching up on lost sleep during the daytime hours.

In these cases, investing in a sleep mask is a simple and effective solution. Here are some ways a sleep mask can help you:

1. They block out light: Sleep masks block out unwanted light, creating a dark environment without the hassle of window coverings or light-blocking stickers. This is especially helpful for people who don’t have a consistent sleep environment. They are also great for people who live in urban areas or have streetlights shining into their bedrooms.

2. They promote deeper sleep: Exposure to even low levels of light can disrupt our body’s natural production of melatonin. By blocking out light, sleep masks limit this exposure overnight, resulting in deeper, more restful sleep.

3. They reduce insomnia symptoms: Sleep masks can be particularly helpful for people who struggle with insomnia or other sleep disorders. By blocking out light, they eliminate one cause of sleep disturbance. The lack of disruptive stimulation also adds to a calming environment, which can help reduce anxiety and promote relaxation.

4. Easy to use: To use a sleep mask, simply place it over your eyes before going to bed. Make sure the mask is comfortable and fits securely over your eyes to prevent any light from seeping in. You may also want to experiment with different materials or shapes to find the best fit for your face and sleeping position.

5. Convenient and affordable: Sleep masks are a simple and affordable solution compared to expensive light-blocking window treatments. Plus, they are lightweight, easy to pack for travel, and can be found at most drugstores or online.

   If your looking to invest in a sleep mask for the first time, we suggest starting out with the Bucky 40 Blinks Sleep Mask. This is nothing like the sleep masks of your parents’ generation. Its simple design is easy and comfortable to use, with eye cups that mold with your face shape, an adjustable headband, and breathable fabric. And it’s only $14.99!

Create a Comfortable Environment

When it comes to sleep health, there are few things more uncomfortable than trying to sleep when you’re too hot. That’s why a comfortable environment is one of the most influential factors in sleep quality. Keeping your body cool and well-ventilated promotes better, more restful sleep.

When designing a high-quality sleep environment, keep these factors in mind:

• Temperature: Ideally, you want to keep your bedroom between 60 and 67°F, according to the National Sleep Foundation. Sleeping in a cool room can help regulate your body temperature, allowing you to fall asleep faster and sleep more soundly throughout the night.
• Ventilation: In addition to temperature, having good air circulation in your bedroom is also important. This can help prevent stuffiness and make it easier to breathe, which can promote relaxation and deeper sleep. To achieve good ventilation, you can open windows or use a fan to circulate air. For even better results, try an air purifier!
• Linens and clothing: It’s also important to ensure that your bedding and pajamas are appropriate for the temperature of your bedroom. Using blankets and sheets that can be easily removed or added can help regulate your body temperature and keep you comfortable throughout the night. Dr. Haberman suggests that it’s better to have layers that can easily be removed than to have to get up and turn down the thermostat.
• Keep electronics away from arms reach: Artificial light from personal devices can wreak havoc on your sleep cycle. Even just briefly waking to check the time may be enough to stimulate your brain. To avoid temptation, keep your phone or other devices away from your bedside.

If you live in a warm climate and cannot keep your bedroom cool, there are a few solutions you can try.

First, consider investing in a fan to create a gentle breeze. Choose light, breathable bedding and clothing to keep cool. Cooling pads or pillows are a great way to regulate your body temperature while you sleep. Additionally, you can apply a bowl of ice or a cool washcloth to your forehead or neck to help lower your body temperature.

Limit Screen Time Before Bed

As the use of personal devices has become more common, so have sleep disturbances. Most of us have been guilty of staring at our phones as we lay in bed instead of getting the sleep we need.

Exposure to screens and technology before bed can interfere with the body’s natural sleep-wake cycle, making it harder to get eight hours of quality sleep. The blue light emitted by screens can suppress the production of melatonin, also known as the sleep hormone.

The effects of cell phones extend beyond exposure to light. Your sleep health can also be impacted by the kinds of activities you partake in. Whether you’re playing a game, talking to friends, or just mindlessly scrolling social media, phone use can be overstimulating and even stressful at times. This causes your cortisol levels to increase, resulting in a higher likelihood of stress. Ultimately, this process will negatively impact your sleep health.

To get the best sleep, it is recommended to turn off all screens at least 30 minutes before going to bed. This allows the brain to wind down and prepare for sleep. If you’re still in the mood for some other bedtime entertainment, consider engaging in relaxing activities such as reading a book or listening to calming music. If must use a screen, consider using blue light filters or screen dimming apps to reduce exposure to blue light.

Use a Body Pillow to Improve Sleep Posture

How you sleep is just as important as where you sleep! The position you sleep in can have huge effects on not only your quality of sleep but also your quality of life. If you’ve ever woken up with a stiff neck, you know what we’re talking about!

Many experts suggest using a body pillow to improve sleep posture and promote better rest. Body pillows are great for:

• Aligning the spine
• Limiting pressure on your joints
• Supporting muscle health
• Easing pain
• Minimizing snoring
• Supporting breathing
• Reducing the risk of pregnancy-related injury

Body pillows are an inexpensive and easy-to-use tool for supporting your physical well-being while you sleep. Choose one that is comfortable and supportive, and adjust it as needed throughout the night. But keep in mind that it is important to use your body pillow correctly.

• Side Sleepers: If you are a side sleeper, use your body pillow by placing it between your legs as you lay in bed.
• Back sleepers: If you sleep on your back, you can hug your body pillow to your chest.
• Stomach sleepers: People who sleep on their stomachs should place a body pillow slightly under one side of their torso. This allows you to take some pressure off your spine, while still resting comfortably.

Add Natural Sleep Supplements to Your Routine

Many of us would try just about anything to get some proper rest. Pharmaceuticals can be a great option, but some people prefer a more natural solution. Enter natural sleep supplements!

Natural sleep aids can be an effective way to help you fall asleep faster, stay asleep longer, and improve sleep quality. Some of the most popular sleep-supporting supplements are:

Melatonin for Sleep:

Melatonin is a hormone that your body naturally produces when it senses that the sun is going down and nighttime is approaching. It plays a key role in regulating your sleep-wake cycle. Melatonin supplements have been proven to help you get more hours of quality sleep.

Valerian Root for Sleep:

Valerian root has been used for centuries to promote relaxation and improve sleep quality. Sometimes referred to as “nature’s valium”, this supplement has become more mainstream in recent decades. Valerian contains flavonoids, which have been linked to improved sleep.

Chamomile for Sleep:

Other natural sleep aids include chamomile, which has calming properties that can help reduce anxiety and promote relaxation. It also has antioxidant and anti-inflammatory properties, which support recovery after a long day. Studies suggest it may even have a hypnotic effect.

Lavender for Sleep:

Lavender is one of the most commonly used natural sleep aids. Studies show that simply smelling lavender can have significant sleep-promoting effects. But it can also be used in tea form.

Magnesium for Sleep:

Magnesium is an essential mineral that plays a role in many bodily functions, including sleep. There are two forms that are most often associated with rest and relaxation—Magnesium Threonate and Magnesium Bisglycinate.

• Magnesium Threonate is believed to improve the function of the brain and nervous system, which can lead to better sleep.
• Magnesium Bisglycinate is thought to have a calming effect on the body, which can help improve sleep quality.

Apigenin for Sleep:

Apigenin is a flavonoid found in certain herbs such as chamomile and parsley. Research has found that apigenin has sedative effects and can help promote sleep. Consuming foods that contain apigenin may help you fall asleep faster and sleep more soundly.

Theanine for Sleep:

Theanine is an amino acid found in tea leaves, particularly green tea. It is known for its calming effects and ability to promote relaxation. Theanine has been found to reduce stress and improve sleep quality.

Glycine for Sleep:

Glycine is another amino acid that has been shown to improve sleep health. Studies have found that taking glycine before bed can reduce the time it takes to fall asleep and improve the quality of your sleep. Glycine may also improve daytime performance and reduce fatigue.

GABA for Sleep:

GABA is a neurotransmitter that calms brain activity and is known for its soothing effects. Taking a GABA supplement before bed can help promote relaxation and improve sleep. Some research has found that GABA may also help reduce symptoms of anxiety and depression, which can interfere with sleep.

As always, talk to your doctor before taking any natural sleep aids. Some supplements can interact with certain medications and may not be appropriate for everyone. Additionally, it is important to use natural sleep aids as part of a comprehensive sleep routine, including good sleep habits and lifestyle choices.

Meditation and Yoga for Sleep

If you have concerns about putting something in your body to boost your sleep health, meditation or yoga may be better solutions for you!

Meditation involves focusing your mind on a particular object, thought, or activity to achieve mental clarity and a sense of calm. This practice has been shown to reduce the following:

• Stress
• Anxiety
• Racing thoughts

There are many meditation apps available that can lead you through the practice. These apps offer guided meditations, breathing exercises, and sleep-specific content to help you relax and prepare for sleep.

Some of our favorites are:

• Headspace
• Calm
• Insight Timer

Similarly, practicing yoga or gentle stretching before bed can calm the mind and relax the body. Certain poses, such as a forward bend or inversions, can help to calm the nervous system and promote relaxation. Incorporating a regular yoga or other stretching practice before bed can help to signal to your body that it is time to wind down and prepare for sleep.

Yoga has many physical benefits as well, including:

• Reducing effects of chronic stress
• Relieving pain
• Providing muscle support
• Promoting heart health

Incorporating these practices into your bedtime routine can be a helpful tool for improving sleep quality and promoting relaxation. Whether it’s meditation, yoga, or stretching, finding a practice that works for you can help you achieve a good night’s sleep.