7 Tips To A Better Night's Sleep Naturally
Remember when you were little and whoever was in charge of you would put you down for a nap and you would fight it? Basically flat-out refusing to sleep?
As an adult, I would love for someone to tell me to take a nap- Anyone else?
Did you know that sleep is a huge factor in your hormone health?
Yup, It's true- Your body repairs and turns over cells while you sleep. Proper sleep supports your emotional and mental state so aiming for 7-9 hours of sleep each night is optimal.
A good night’s rest is one of the best things you can do for your body and mind plus it's antiaging.
Trouble getting to sleep and staying asleep is one of the top reasons women come to me the most asking for support in their selfcare journey.
Sleep is one of the most important selfcare pillars because how you sleep has a ripple effect on how your entire day will go. Also while we sleep is when the body repairs itself. Sleep is essential.
A proper night's sleep improves your ability to focus, helps you regulate caloric intake, gives you additional energy, and supports the body in fighting off both physical and mental health complications.
However, even when we know the importance of sleep, giving our body the rest it needs can be difficult. While sleep problems are diverse and don’t typically have a single solution, one of the best places to start is creating a proper evening ritual that can foster an environment and headspace more conducive to a good night’s rest. The sacrifices, small or large, are worth it.
Here are my evening ritual suggestions. Try them and experiment to find what works best for you.
1. Keep To A Schedule.
Going to bed at the same time every evening (even on weekends, if possible), can help train your body to know when it’s time to sleep. Pick a realistic time to start going to bed each evening, set reminders on your phone, then stick with it! It will also be helpful to:
Refrain from taking midday naps,
Settle into bed only when you’re ready to fall asleep, or
Go into another room until you feel tired again if you’re feeling sleepless.
2. Allow Yourself To Wind Down.
By evening, the weight of the day’s stresses can be piled high on your shoulders. It’s important to decompress.
Take a Serenity softgel after your last meal if you struggle with falling asleep.
Wash your face or do a weekly mud mask.
Write in a gratitude journal.
Or brain dump tomorrow's to-do list.
Nighttime yoga- a 5 min flow is all that is needed. This could be meditation or a gentle neck stretch. The gentle movements move the body into a grounded relaxed state that signals it's time to slow down for the day and that it is time to rest.
Catch up on your favorite show- no blue light, and use the tv instead of handhelds.
Read a good book, or listen to a sleep playlist on Spotify or an audible book or podcast.
Take a warm bath- soak with your favorite essential oil and Epsom salts—Bergamot, Guaiacwood (think Palo Santo only sustainably sourced from Paraguay), Balance, and Lavender provide soothing aromas loved for promoting sleepy time.
3. Create The Right Environment.
Loud noises, bright lights, or uncomfortable sleeping situations don’t exactly lend favor to a good night’s rest.
Find ways to limit noise and light intake, or try a white noise machine, blackout curtains, earplugs, or a sleep mask.
Find a pillow you love.
Invest in a cozy comforter, sheets or a nice blanket.
Make the bed every morning.
Lay your comfiest pajamas on the bed after you've made it.
Keep your room tidy so that you feel relaxed and reduce unnecessary feelings of anxiousness.
Keep the bedroom cooler, crack open the window or use a fan.
Dim the lights.
4. Prepare For Sleep Throughout The Day.
It might sound weird, but keeping sleep in mind during your day by making healthy lifestyle choices can significantly impact your ability to settle in for rest at the end of the day. Here are some activities to consider:
Take a whole-food supplement like doterra's LifeLong Vitality Pack
Limit caffeine intake, especially after 3:00 pm
Breakup with alcohol
Eat healthy food and meals
Use a bright light to help manage the circadian rhythm
Stay hydrated. Seriously. Drinking half of your body weight in oz in a day can single-handedly help you avoid afternoon slumps and daily sluggishness that would otherwise tempt you to unnecessarily nap or reach for more caffeinated beverages or unhealthy shnacks.
5. Turn Off The Screens 1-2 Hours Before Bed
I'm guilty. I'm not the best at leading by example on this one. It's usually the only time in the day that I get to sit and consume social media or catch up on worldly events or see what the real housewives are up to.
6. Put Your Diffuser On 30 Minutes Prior To Bedtime
To set the stage for bed, get your diffuser started at least 30 minutes before it's time to crawl into bed. Diffuse a relaxing aroma to create a calm environment. I enjoy diffusing doTERRA Serenity, Cedarwood, Roman Chamomile, Eucalyptus or Vetiver.
The Lumo is one of my all-time fave diffusers because it has two, five and ten-hour (10hr is intermittent) running time settings. It has a lot of different nightlight colour options. Or you can turn the light off. And it is whisper quiet. Take a peak at the Lumo in action here.
Serenity Restful Blend is our Sleepy Oil Blend and pairs lovely in a diffuser. Get the Lumo Dream Collection in one simple package for $218 here:
Prepping my diffuser is at the top of my list to do before bed. Diffusing oils allows us to change the state of our body and consciousness.
Aromatic usage helps the body wake up but also puts it in a state of rest depending on the essential oils we choose to use. In your favorite diffuser (I love my Lumo diffuser) add 5 drops of doterra's Serenity, a restful blend, plus 2 drops of Cedarwood.
For extra sleepy time comfort, massage a drop each of Cedarwood and Wild Orange into your neck and shoulders or add to Epsom Salts and soak in a warm bath. Plus try taking a Serenity softgel. *The doTerra Roam diffuser is pictured above.
7. Wash Your Face Or Do A Mud Mask
This is the ultimate bedtime signal for me at night. Once I wash my face and brush my teeth I am so ready to crawl into bed for the night.
You can do a bedtime routine however you want. That is the beauty of selfcare- the beauty is that it is built by design by the person who is taking action in caring for self.
Some people like to bathe or shower to wash their face. Some like warm water flowing from the tap and a soft washcloth.
After I cleanse my skin I am sure that I moisturize well. Do not skip this step. This step is essential for both men and women- all people. Through the night is when the skin rejuvenates itself just like organs... The skin is our largest organ.
I'll do either or depending on the day and what I feel like in the moment. I usually ask myself what I need right now. I check in with myself.
I use a mud mask once a week as well. Using it more than that can be drying to the skin. I like to use a mud mask to pull toxins and impurities from the skin and it is also gently exfoliating.
Creating a nighttime ritual suited to you ought to be fun!
Self-evaluate your needs by identifying practices you can start implementing into your daily evening routine that you think you will enjoy. Like any new habit, start small with realistic expectations for yourself and have a specific plan in place so you know clearly what your commitments are. My Selfcare Checklist will guide you through the process if you're not sure where to start or what all this selfcare talk really is.
Implementing sleep hygiene into your selfcare routine will get you a better night's sleep so that you can feel good during the day, be more productive, regulate your blood sugars and enjoy better moods and mindset consistently during your waking hours and I am always here to help if you'd like more support.
Remember, It's always selfcare season,
xo Melissa J. Johnson
Bonus: a mini sleep TED Talk with Dr. Nicole Stevens here:
Hi, I'm Melissa 👋🏻
If you hang around me long enough I will convince you that you are worth anything your heart desires.
I live on a small island on the West Coast of Canada with my husband, two boys, and animals.
I pump my tires on empowering women to make themselves a priority, and living an intentionally clean and natural lifestyle- I love to chef it up in the kitchen and DIY the shit out of most things.
When I was employed, I quickly learned that I disliked trading my time to build somebody else's dream and at the time, I wanted to be the one raising my babies at home. The essential oil industry has allowed me to build the life I want to live working from home.
You can find me on Instagram for daily selfcare tips, essential oil education, autonomy, sassiness and lots of laughter.
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