7 Tips to Help You Sleep Better Every Night
By: Mies Allen
A good night’s sleep is the ultimate weapon for improving your mood, your general physical health, and let’s be honest—your appearance.
From establishing a soothing nighttime routine to drifting off more easily, here are seven tips to help you sleep better every night and wake up feeling rested and replenished.
1. Don’t underestimate the power of a shower
There is no better feeling than slipping into bed after a shower feeling fresh and squeaky clean. Research suggests that taking a shower or bath before bed can improve sleep. Washing the day off can help you put the worries of the day to one side while also leaving your bedsheets feeling cleaner for longer.
Turn your shower into a self-care moment with products that soothe and hydrate your skin. We recommend products that contain lavender, which has soothing properties that are known to promote a better night’s sleep.
2. Have a cup of tea before bed
Curling up with a book and a cup of tea before bed is somewhat of a cliché for a reason. Many teas, like ginger and chamomile, have been used as natural sleep remedies for centuries, thanks to their calming ingredients that can aid against insomnia, stress, and anxiety. We recommend enjoying your tea with a good book, which is another great habit to help you settle down for bed.
3. Wash your sheets
It is crucial for the health of your skin and hair that your bedsheets are changed regularly, as excess oils, sweat, and skin cells build up over time. Sheets should be changed once a week, but once every two weeks is still perfectly fine if this is a more realistic schedule to follow for you.
The kind of sheets you are sleeping in also make a big difference. Many people find that using a silk pillowcase is better than a linen one, as it prevents your hair from tangling (braiding your hair also helps, plus it gives you a tousled look in the morning) and does not absorb oil from your skin which could otherwise contribute to breakouts.
4. Turn down the lights
The human brain is hard-wired to associate darkness with sleep and our bodies produce more melatonin when they sense an absence of light. An hour or two before bed, we recommend turning off bright lights and opting for a salt lamp or something with a softer, yellow hue.
Turn your phone’s night shift on and keep your blue light glasses on if you’re still surfing the web before bed as artificial light can disrupt your body’s natural circadian rhythm. Turning down the lights seems like a simple step, but scientists have linked dark sleeping conditions to increased time in REM sleep and decreased wakefulness—meaning you’re more likely to sleep deeply and through the night.
5. Wear the right pajamas
The pajamas (or lack thereof) that people wear to bed is largely a personal preference, but there are two options likely to improve your quality of sleep. The first is going au natural. Studies have found that sleeping nude allows your body to find its most comfortable temperature more easily, and not wearing any harsh fabrics allows your skin to breathe and reduces skin irritation.
If sleeping nude is not for you, a silk nightie or oversized cotton shirt will have similar benefits. Make sure to also sleep in breathable cotton underwear to keep the pH balanced down there and maintain good feminine health. Another great thing to wear in bed is an eye mask (a la Holly Golightly in Breakfast at Tiffany’s). This will keep your room dark and increase your chances of sleeping deeply.
6. Try a soothing mist
Marilyn Monroe once said, “What do I wear to bed? Chanel No.5 of course.” Nowadays, it’s possible to channel Marilyn’s attitude minus the harsh chemicals that can irritate your skin. Instead of perfume, try a soothing pillow mist with calming ingredients like eucalyptus and lavender. You can also dab a few drops of lavender essential oil onto your wrists after moisturizing. It is perfectly natural so it won’t do any damage to your skin and the scent acts as wonderful aromatherapy to help you drift off.
7. Sleeping in stillness
Many of our grandmothers have passed down the age-old advice of sleeping on your back in order to stave off blemishes and wrinkles—and it’s no myth. Sleeping on your back, with your head propped up with two pillows, can keep your face smooth as it stops gravity from taking its toll on your skin, and avoids your skin’s natural oils transferring to your pillow.
This sleeping position is also perfect for those with sore backs, as it aligns the spine and stretches it out as you sleep. To fall asleep quickly and easily while also calming your mind, use the isolated muscle relaxation method, tightening and releasing each part of your body, starting with your toes, until you are fully at ease.