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Pre-Bedtime Routines That Will Help You Get Better Zzzz's.

JUNIPER and YU

Posted on October 15 2018

After a long, hard day, all you want to do is hit the sack and catch up on some much-needed Z’s.  You’ve changed into your comfiest pj’s, switched off the lights and finally curled up in bed only to realize that you can’t even fall asleep.  Relatable?

Falling asleep can be a real struggle at times.  Every day is a constant balancing act between our crazy schedules, jobs, and personal life.  With a million things going on in our daily lives, no wonder many of us struggle with falling asleep when bedtime rolls around.  Although it’s completely normal to have an occasional night of toss and turns, chronic restlessness and sleep deprivation can put yourself at real risk.

You’ve probably heard that lack of sleep is really bad for you.  It’s true.  Major studies have linked poor sleep with all sorts of mental and physical health issues.  According to Healthline, mood changes, weight gain, and a weakened immune system are just a few of the many long-term effects of poor slumber.  So, how can you deal with and manage nighttime sleep problems?  We’ve put together a list of simple pre-bedtime routines that you can practice at home to help maximize your sleep environment and get better, restorative shut-eye.

 

bed with pillows

 
Set the thermostat 
Before you go to bed, make sure you set the thermostat at the right temperature for your body.  According to the National Sleep Foundation, temperatures typically between 60 and 67 degrees °F, makes for the best sleep.  Try experimenting with your bedroom temperature to find what makes you most comfortable at night.  
 
Create a calm and relaxing sleep space
Your bedroom should be your haven.  It’s a space that should relax and restore you at the end of the day, so choose decorations, wall paints, and design arrangements that you love.  You can also use calming scents to help relax your mind and body before bed.  Scents like yuzu citrus may help soothe stress and anxiety and lower your heart rate.  Play around with different aromatherapy essential oils to see which scent relaxes you the most.
 
Take a quick hot soak
Soaking in hot water is a great natural sleep aid.  It helps soothe tired, achy muscles and relax the mind.  Before you go to bed, fill the tub and submerge yourself in hot water for about 20-30 minutes.  For an extra boost of relaxation, try adding healing bath salts to your water.  Here are some must-have bath + body treatments to help melt away stress and prepare you for bed:

 

Ayurvedic Healing Himalayan Bath Soak

Mauli Rituals: Himalayan Healing Salts

 

 

Purearth: Himalayan Salt Body Polish

 


  Seoul Scrub: Lemon Blossom Himalayan Salt Body Scrub + Soak 

 

Use sleep-inducing, p.m. skincare products

Did you know there are skincare products that not only beautifies your skin but also helps you get a better night’s sleep?  Our favorite p.m. product is the Midnight Shift Overnight Facial Oil by Moonlit Skincare.

Moonlit Skincare: Midnight Shift Overnight Facial Oil 

 

This moisture-locking facial oil contains ginseng for toning, jojoba for softening, green tea for antioxidant power, papaya for cell turnover, and lavender for calming the nerves before bed. Now you can get some real beauty sleep, literally.

 

Use an Sleep Eye Mask

Eye masks are one of the most helpful little tools that you can use to help you sleep better.  It blocks out any unwanted light and helps your body fall asleep quicker.  When your brain senses pure darkness, it naturally causes the production of melatonin in the body, the chemical of sleep.  Our current go-to sleep eye mask is the "Let Me Sleep" mask from Moonlit Skincare. Our favorite thing about it?  It's made of 100% luxurious high-grade mulberry silk.  Unlike cotton eye masks, Moonlit Sleeping Eye Mask gently glides over your skin, doesn’t absorb your skincare products, and prevents creasing and wrinkles on the skin.  It's definitely a luxury item but without the hefty price tag. 

"Let Me Sleep" 100% Mulberry Silk Eye Mask

 

Steep Before You Sleep

Try brewing yourself a hot cup of bedtime tea before you snooze.  Sipping on a warm herbal blend right before bed will help soothe, relax, and get you ready for bed in no time.  Here are some of our top picks for bedtime teas:

Mauli Rituals Surrender Infusion Tea

 

Holistic Hustler Dreams Tea

 

Moodbeli Calming Adaptogen: Ashwagandha Ginger Herbal Tonic

 

Getting a good night’s sleep is crucial to your health and well-being.  By taking proactive steps to prevent nighttime sleep problems, you can ensure that you wake up feeling refreshed and ready for the day ahead.  Happy sleeping!

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