Last updated: March 2022
Sleep. The desired nightly experience that for many equates to rest, relaxation and rejuvenation, while for others leads to just the opposite: long, sleepless nights spent tossing, turning and staring at the ceiling…leading to a serious wrong-side-of-the-bed wake up the next morning. Wherever you fall on the sleep spectrum, we have 7 simple tips to help everyone maximize those coveted beauty zzz’s, from prepping mind and body for lights out to how to properly detox your boudoir. And with National Sleep Awareness Week upon us as of March 13th (yes, it’s a thing) there’s truly no better time to commit to waking up on the right side of the bed, every day.
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1. Avoid technology before bedtime.
Sophia Ruan Gushée, nontoxic lifestyle expert and author of A-to-Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures, encourages turning off the tube, and skipping other forms of late-night screen time, to usher in a peaceful night’s sleep. “Turn off your TV and computer a few hours before going to bed each night. The blue light emitted from video displays can confuse your body clock and keep you awake. Studies have found that blue light from technology screens can disrupt sleep, and electromagnetic fields from electronics may contribute to various adverse health effects, including DNA damage, reproductive issues, and obesity,” explains Gushée.
2. Prep your body for sleep with a calming, pre-zzz sip & soak.
No better way to wind down than with a relaxing soak in the tub – unless you add in some soothing bedtime sips. Our picks:
Top row, from left: Target x Pursoma Digital Detox Sleep Bath Soak ($9.99), the perfect pre-sleep soak with soothing lavender, relaxing vanilla and body-calming, sustainably sourced sea salt; Palermo Body Coconut Milk + Oatmeal Soothing Milk Bath ($36.00), a healing herbal concoction perfect for alleviating the mind – and dry winter skin; OUAI Chill Pills ($30.00), rose and jasmine-scented bath bombs filled with skin-beautifying jojoba, safflower and hemp seed oil
Bottom row, from left: Ü Relax Calming Tonic ($36.00) filled with relaxing kava root, stress-relieving ashwagandha, anxiety-reducing L-Theanine and more; Gaia Herbs Golden Milk ($22.99), a nourishing and comforting bedtime beverage made from a plant-based blend of Turmeric, Dates and Herbs, inspired by a traditional Ayurvedic recipe.
3. Say buh-bye to caffeine, cigs and other pre-sleep stimulants.
“Nicotine is a stimulant, and it is well known to cause insomnia. Depending on how your body processes nicotine you could be putting yourself at risk for low quality sleep which means a lack of REM sleep,” warns New York-based neuropsychologist Dr. Sanam Hafeez. This stage of sleep is where we recharge the most throughout the night. In other cases, people unassumingly snack on chocolate or have a soft drink that contains caffeine, and that caffeine will keep you in a state of alert and it will be more noticeable that you are alert as you stare at the roof without any other activity. “Caffeine is great at work when you need a little help staying alert, but at night it can cause you to miss out on that much-needed recharge,” Dr. Hafeez says.
4. Scent the mood.
Spritz your body, bedroom and/or pillow with a calming mist, or apply an aromatherapy balm to help you, and your senses, drift off into restful relaxation. Our picks:
From left: ADORAtherapy Serene Room Boost Spray ($20.00), a relaxing and restorative spray for both room and body featuring top notes of organic French, Bulgarian and Kashmiri lavender, bergamot and chamomile; Calm Sleep Mist Pillow Spray ($19.99) a heavenly elixir of lavender, chamomile, clary sage and frankincense that will have you drifting off to sleep in no time; Scentered Sleep Well & DE-Stress Aromatherapy Balm Gift Set ($35.00), packed with soothing essential oils like palmarosa, ylang ylang and neroli for instant roll-on relaxation.
5. Climate control.
Optimal room temperature is commonly thought to be 60-67 degrees according to the National Sleep Foundation. “Your body has a way of regulating temperature relative to the temperature of the room in order to relax you into sleep,” says Dr. Hafeez. If the room temperature is too hot or too cold it can cause discomfort that will wake you up throughout the night or keep you from falling asleep at all.
6. Detox your bedroom.
All of those electronic devices blinking around your head? They can have an adverse effect on falling, and staying, asleep. “Electronics – even cordless phones and electric alarm clocks – emit electromagnetic fields (or EMFs) that strain your eyes and your overall health. Try turning WiFi and other devices off at night to create as much distance as possible from WiFi routers. You can also crack the windows open to allow any toxic fumes inside your bedroom to escape,” Gushée advises.
7. Get some shut-eye. Literally.
Block out disruptive light sources with a soothing, functional and comfortable sleep mask. Our picks:
Clockwise,from left: Nap Silk Slumber Eye Mask ($39.00), fabricated from soft 19mm silk with an elastic gathered head strap; NOLAVA Mulberry Silk Sleep Mask ($28.99), featuring a removable gel compress that can be chilled or heated to your liking; Manta Adjustable Sleep Mask ($35.00), boasting 100% light blocking capabilities with zero eye pressure
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