Are human beings creatures of habit? From sports to morning routines, people tend to agree that we develop a certain way of doing things over time that works best for our bodies and lifestyles. So why not do the same thing when it comes to sleep? By establishing a routine that you will do every night, you’ll let your body know that it is time to relax, let go of stress and crowding thoughts and get ready for a night of peaceful sleep.
Your ritual could include anything, but the important part is that it has to be realistic enough for you to be able to do it consistently overtime. Here are a few ideas of natural remedies to incorporate into your nightly schedule:
Use Lavender Scents To Soothe Your Body
Lavender body lotion. Lavender spray. Lavender-filled pillows. Dried lavender flowers. Lavender oils. You name it, it exists.
Using lavender aromatherapy to fall asleep is a long-standing folk remedy to soothe the body. Whether you choose to put a lavender sachet under your pillow or drop some lavender oil in your bath, one thing is guaranteed—you are sure to smell good and feel good. Other aromatherapy oils that are believed to help improve sleep are chamomile and ylang-ylang.
Find An Activity That Relaxes You
Is your mind overactive at night? Making to-do lists for the next day, or worrying about things that happened at work? Our best suggestion is to incorporate yoga and meditation in your nighttime ritual. Here are a few techniques that could work for you:
- Guided meditation through an app,
- Yoga and simple meditation where you focus only on your breath, a sound or a word,
- Visualization where you try recreating your “happy place” in your mind by involving all your senses.
Other people find that lighting a candle and pulling out a good book is the ultimate way to reduce stress. Limit yourself to one chapter or two, so you don’t read until the early hours of the night. You can also combine two relaxing activities and take a warm bath while reading or listening to music.
Exercise is a great way to not only manage stress but also help maintain a healthy lifestyle. It releases the tension and the stress that builds in your muscles during the day to help promote deeper sleep. Be careful not to perform intense exercise too close to your bedtime because you’ll risk increasing your adrenaline levels, which can lead to restless sleep.
Our recommendation: exercise in the morning to help keep your energy levels high during the day. Then perform low-intensity exercises, such as yoga or Tai Chi, at night to get your body and mind ready for bed.
Consider Investing In A Natural Mattress
Is your mattress making you physically uncomfortable? Are you waking up with aches and pains all over your body? It might be a sign that it is time to change your mattress. While you’re at it, why not opt for a mattress made with natural materials that could help enhance your sleep?
The Signature Sleep Honest Elements Natural Mattress brings you back to nature with ethically sourced organic materials that include USDA certified organic cotton and OEKO-TEX certified chemical free natural wool.
- The natural wool creates an inhospitable environment for dust mites thanks to its temperature regulating properties. In fact, both natural wool and organic cotton are known to have moisture wicking properties that will help keep you warm in the winter and cool in the summer.
- The independently encased micro coils help provide additional support and help eliminate motion transfer.
- The two-sided reversible construction that extends the life of each sleep by optimizing comfort and support.
- It also comes with a mattress pad with Aloe Vera treatment that is washer and drier friendly. The mattress cover is made with Aloe Vera fibers that help add moisture to all layers of your skin and help speed up the regeneration of the skin’s healing process.
What’s more, by treating yourself, you are also treating the environment thanks to Signature Sleep’s partnership with One Tree Planted. For every Signature Sleep Honest Mattress sold, one tree will be planted to make a small but significant impact on our environment.
This is where good sleep comes from:
What’s next? Try a couple of the ideas suggested above and see what works for you. Stick to it for at least for one month and see if it helps. If there are things you think you should add or remove from your routine, do it but be mindful of the impact any changes you make may have on your sleep cycle. Happy sleeping!
This article originally appeared in Sleep Retailer eNews on April 18, 2019.
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