How to get quality sleep for a better you this year
Hi there! I hope that 2018 found you in a good state and determined to make it the year of good changes and experiences. I have taken a few days off to focus on my priorities for the year ahead and the ways I'm making it MY year.
While reflecting on the past year (feels so good to say it), I realized that, apart from feeling like a zombie throughout, I also felt very tired. We made changes in our diet but it didn't seem to help, so I tried looking back to find what could have been the culprit. I didn't have to look too far.
Over a year ago, I have set up the bedtime option on my iPhone (if you have a different kind of phone, try finding a similar app), along with a reminder to ensure I'm getting eight hours of sleep.
Needless to say, I was ignoring that reminder, getting ready for bed only after what should have been my bedtime. Add my meditation ritual, and I would end up with seven and a half hours of sleep at best - no wonder I felt tired all the time.
I'm sure I'm not the only one doing this, so in the new year, I'm making it my goal to get more zzz's and I challenge you to do the same. Easier said than done, you might say. And you are absolutely right!
You might also be asking "OK Em, how do you plan on doing that?". Well, I'm glad you ask because I have a list to help us (me and you) be successful. Let's get on it.
Even if I said above that I have chosen to ignore my bedtime reminder, I still recommend setting it up, say, 15 minutes before your established sleep-time and start getting ready for bed as soon as it goes off.
Apart from setting a reminder, try finding and sticking to a routine that would help you ease into your bedtime. Here's what I'm incorporating in my night-time routine:
100% Pure Essential Aromatherapy Oil Blends |
Ultrasonic Aromatherapy Oil Diffuser |
Concentrated Lavender Aroma Oil |
Scented Jar Candle |
Rose Tea Cup and Saucer |
Rose Confetti Teacup Set |
Cat Mug |
Silk Cotton Pillow Sham |
Natural Feather All Season Down Comforter |
Burning relaxing aromatherapy oils (you might need an oil diffuser - lavender is the perfect choice for winding down) or candles (at least one hour before bed).
Enjoying a cup of relaxing/calming tea. This one is a great option or try using loose lavender herbal tea.
When it comes to tea, organic herbal tea is ideal. Also, I recommend loose tea leaves over bags because the latter are being bleached generally using chemicals and you don't want that in your tea. I personally use this brand because their tea bags are bleached using a natural process that is free of chemicals or toxins, including dioxin. Make it a pleasant experience by using a nice teacup (my favorites here, here and here).
(Pictured: tea, tea infuser (in-store only), tea bag rest (in-store only - similar here and here).
What goes better with a cup of tea than a good book (or this one). Try exchanging your phone/tablet/computer with a book an hour before bed and let your imagination travel the world - we all know the screen light is not helping our cause, so try to stay away from it in the evening.
Making my bed and bedroom as cozy and inviting as I like. I have switched to using silk pillowcases for both me and my hubby and it made a difference. I have forgotten about the days when I'd wake up and find broken hairs on my pillow - a result of tossing and turning at night on my rough cotton pillowcases, not to mention the lovely sleep-wrinkles.
Of course, the rest of the sheets, as well as the comforter (I prefer an all-season down), are just as important - find the ones that work for you. Keep your bedding minimal or go crazy and add different textures and more pillows.
Lastly, what has helped my sleep the most was meditation and I plan on continuing with it. I have described in this post how I do it and what I use for it. Just know that it helps with more than just your sleep, so try making room for it in your routine - I promise you will discover its benefits shortly after following a consistent schedule.
Tell me, are you making sleep a priority this year? Do you have any other tips that would help? Please share it below.
Until next time.
XOXO,
Em