We consulted wellness expert Lauren Roxburgh of The Aligned Life to share some of her best practices, in addition to some of our own tips for a better night’s sleep. If you struggle falling or staying asleep at night, try incorporating some (or all) of these tips into your evening routine - you can thank us later.
1. Say “lights out” to your tech:Lauren recommends turning off cellphones, laptops and TV screens at least 2 hours before bedtime. Spending too much time looking at screens can have Negative effects on our ability to produce melatonin, an important hormone for sleep. Research also suggests that excessive exposure to the light from screens reduces our ability to fall asleep, disrupts REM sleep and can inhibit brain-alertness the next day -- no, thank you! If you really can’t part with your screen for whichever reason, Lauren recommends wearing blue-light blocking eye glasses to reduce eyestrain. We also love wearing sleep masks to block out any sliver of potentially disruptive light.
2. Prep your body for sleep:Setting aside time to gently move your body before bed helps to relax the nervous system and calmly prep the body for sleep. Plus, it feels amazing. Try incorporating stretching, foam rolling, self-massage or even gentle yoga into your routine for maximum relaxation. Lauren has developed her own line of foam rollers and other tension-relieving tools which work wonders on the body. Her rolling routine videos are a great place to start if you’re new to the practice.
3. Dress for sleep success:What you wear to bed actually impacts the quality of your rest. The Alaska Sleep Clinic recommends wearing loose-fitting garments made of 100% cotton as the best option for sleep. They insist natural fibres are the least likely to cause skin irritations or rashes. Our premium cotton pyjama sets are great for restless sleepers and those with sensitive skin. The comfortable fit allows for a great range of motion and the 100%
Turkish Cotton ensures your skin stays happy and healthy all night long.
4. Empty your mind to help you unwind:Regular journaling has been touted by mental health pros for years as an effective (and free) way to release tension from the mind. The University of Rochester Medical Center suggests that journaling can help manage anxiety, reduce stress and assist in dealing with depression. Experts recommend journaling as a way to purge negative feelings and emotions brought on by a bad day, or during a difficult time. Next time you feel negative thoughts creeping in as you fall asleep, try setting a timer for 10 minutes and putting your thoughts to paper. You might be shocked at how good it feels to get it out of your mind.
5. Supplement as needed:Sometimes our sleep problems come from mineral deficiencies that can wreak havoc on our ability to fall asleep despite an otherwise balanced routine. Magnesium deficiencies are highly common (an estimated 40% of the population is deficient). Maintaining adequate magnesium levels aids in an enormous amount of bodily processes including dealing with stress, managing anxiety, getting quality sleep and much more. A magnesium deficiency can be tested by your doctor via a simple blood test, be sure to consult your doctor before trying any supplements. You can also try eating foods naturally high in magnesium, some of these include: spinach, quinoa, almonds, dark chocolate and avocado.
For more expert advice and wellness tips, sign up for Lauren Roxburgh's FREE ImmUNITY Boosting program
How-To: Create the Perfect Sleep Environment
There has never been a better or more important time for creating a sanctuary for sleep. Many of us may be working from our beds, getting inadequate sleep as a result of stress, or maybe just have a hard time winding down in general. We feel that creating an environment that promotes relaxation and calm energy is a sure fire way to get us in the right headspace for a fabulous eight hours. With that said, we’ve rounded up our essentials for a relaxing and sleep-inducing bedroom environment.
This one’s a no brainer. There is literally no worse feeling than climbing into stiff, starchy or itchy sheets. End of story. Investing in high quality bedding made of natural fabrics like this linen set from Flax Sleep will have you yearning to crawl into bed hours before bedtime.
Part of creating the ideal sleep environment includes setting the mood with the right scent. Our Soy Sleep Candle induces a soothing and relaxing state with notes of citrus and ginger. We like to light it at least half an hour before lights out to ensure its calming scent reaches every corner of the room.
If you’re anything like us, you appreciate completely uninterrupted, sensory-deprivation style sleep. We love using our Silk Sleep Masks to block out any slivers of light (including your partner’s late night scrolling habit).
In addition to complete darkness, we feel that temperature drastically affects the quality of our sleep. Nobody deserves to wake up mid-REM cycle drenched in their own sweat. Turning down the temperature before heading to bed has been proven to aid in sleep quality, experts say anywhere between 60 and 67 degrees Fahrenheit is optimal for sleeping.
It’s no secret that what you wear to bed has a huge impact, not only on your physical comfort, but also your mental state. We feel that changing into our KIP. PJs reminds our brains that it's time for bed. Likewise, slipping into one of our premium cotton robes post-bath or first thing in the AM gives us the feeling of being in a 5 star resort in our own homes.
In order to fully indulge, we like to opt for breathable but warm throw blankets and soft, silky pillows. Adding in these elements brings style and coziness to any room, plus they make cold winter nights that much more bearable.