Experience More Restful Sleep Tonight

Do you look forward to 6am? Many of us may never eagerly anticipate early mornings, regardless of how much sleep we get! Whether you're an early riser or not, there are numerous steps you can take to enhance your sleep, allowing you to wake up refreshed and energized for your day.

If you frequently hit the snooze button and trudge through your mornings feeling low on energy, this message is for you! Constant fatigue certainly doesn't aid in performing at your best or provide the mental clarity (or motivation) to maximize your day. However, there is hope!

Set yourself up for sleep success and take control of your slumber by trying these trend-worthy sleep essentials for improved rest.

Essentials for a Relaxing Sleep Environment

Is your bedroom a sleep-promoting sanctuary or does it resemble a walk-in closet? It doesn’t need to be worthy of Instagram, but creating an environment conducive to relaxation can significantly improve your sleep quality. If your bedroom isn’t quite ready for rest and relaxation, consider giving it a sleep makeover to create the right atmosphere for better sleep.

The lighting in your bedroom is a good starting point, as light exposure influences our sleep and wake patterns, significantly impacting our overall health and wellbeing.¹

Try replacing your bedside lamp with a Himalayan crystal salt lamp, which emits a relaxing, warm hue and supports wellbeing. Additionally, these lamps utilize the unique properties of Himalayan crystal salt to generate negative ions, which may help purify the air and enhance overall well-being.

Minimize blue light exposure at night (including from your phone or tablet) because blue light can disrupt your circadian rhythm and suppress melatonin production.² Consider using a sleep mask to completely block out light while you sleep.

Essentials for a Soothing Nighttime Routine

A bit of predictability can go a long way. Adhering to a nighttime routine can signal to your body and mind that it's time to wind down and sleep.

Develop a routine that suits you and that you can consistently follow each night. Dim the lights after dinner to mimic natural light patterns, and put away electronic screens. Engage in calming activities such as reading, listening to soothing music, or starting a meditation practice.

Incorporate self-care rituals into your nighttime routine as well, such as doing light stretches or taking a relaxing bath. Be sure to leave an hour between your warm bath or shower and bedtime, allowing your body to cool down before sleep.

You could also choose a soothing foot soak, or treat yourself with a face mask made with activated charcoal or a matcha green tea to detoxify your skin.

Rejuvenate your body and mind with a bath using BubbForest Ultra Magnesium Chloride Flakes sourced from the Zechstein seabed in the Netherlands, one of the world's purest sources, or opt for Himalayan crystal salt, hand-mined from the actual Himalayan mountains for exceptional purity.

Essential Oils for Sleep and Stress Relief

Does stress keep you up at night? Promote relaxation and reduce stress by unwinding with aromatherapy and essential oils. You can add essential oils to an oil diffuser, or incorporate them into baths, sprays, lotions, and more as part of your bedtime ritual.

Create a calming body oil by combining five drops of essential oil with two tablespoons of a carrier oil such as sweet almond or jojoba oil to nurture skin health and relaxation. Alternatively, add a few drops of a relaxing essential oil to a washcloth and place it inside your pillowcase to promote calmness while you sleep.

Consider these essential oils to foster relaxation and alleviate stress:

• Lavender Oil
  Lavender oil has a soothing, floral scent and may help reduce nervous tension
• Rose Oil
  Rose oil may lift your mood and promote tranquility
• Ylang Ylang Oil
  Ylang Ylang offers a beautiful scent and may induce a relaxed mood
• Chamomile Oil
  Chamomile may be a calming scent that helps combat nervousness and agitation
• Frankincense Oil
  Frankincense may relieve stress and promote a sense of peace and relaxation
• Vetiver Oil
  Vetiver oil may be a soothing tonic for the nerves and calm the mind
• Bergamot Oil
  Bergamot oil may be relaxing, help calm emotions and reduce tension

Check out Say Om: 6 Tips to Help You Relax and Reduce Stress for everyday tips to incorporate into your relaxation and nighttime routine.

Essential Herbal Teas for Sleep

There’s something innately relaxing about enjoying a cup of tea at any time of day, but certain caffeine-free herbal teas are particularly effective for promoting sleep.

Herbs have served as health tonics for centuries, with one of the most time-honored being chamomile, known for its ability to soothe nerves, enhance relaxation, and promote deep sleep.³

Other sleep-promoting herbal teas include valerian root, lemon balm, passionflower, and Tulsi Sleep tea, a popular blend. Tulsi Sleep Tea combines various anti-stress herbs including brahmi, ashwagandha and shankpushpi, along with chamomile, cardamom, peppermint, and holy basil to create a delightful herbal infusion that encourages calm, restful sleep.

Sleep Supplement Essentials

Looking for supplements that’ll help transport you to slumberland? Below, we've outlined some of the top sleep-aid products, including melatonin. Your body naturally produces melatonin when your sleep and wake cycles are well-regulated, but sometimes a boost is needed to realign these rhythms, and melatonin supplements may assist.⁴

Magnesium, another natural sleep aid, serves a dual purpose. Not only can magnesium improve your nighttime rest, but it also energizes you during the day—not merely because you slept well! Magnesium is crucial in cellular energy production,⁵ and it offers numerous other benefits as well.

There are various rejuvenating combination sleep supplements available, tailored to your specific needs. For instance, CBD + Sleep Support combines the advantages of CBD with other sleep aids like melatonin and GABA (a brain compound that contributes to a sense of calm).

Another popular option is our Comprehensive Sleep Formula, which delivers relaxing doses of trusted ingredients such as valerian root and melatonin.

Essentials for Better Sleep

Small changes can significantly impact your sleep quality. Prepare for a restful night by creating a tranquil sleep environment, establishing a soothing nighttime routine, and embracing sleep-promoting essentials like aromatherapy oils, herbal teas, and natural sleep supplements. Say goodbye to the snooze button and hello to improved sleep!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

Sources

1. Light, Sleep, and Circadian Rhythms. PLOS Biology. Read source

2. Blue Light has a Dark Side. Harvard Health Publishing. Read source

3. Chamomile. National Library of Medicine. Read source

4. Melatonin. WebMD. Read source

5. Magnesium. National Institutes of Health. Read source