essentials for good sleep

A healthy sleep routine is not just about going to bed early; it’s about preparing your mind and body to wind down and achieve restorative rest. A good night’s sleep is crucial for physical health, mental clarity, and emotional well-being. One of the best ways to set yourself up for success is by adopting a consistent, relaxing night-time routine that promotes a smooth transition into slumber. Here are seven steps to help you get ready for bed so you can enjoy a peaceful and rejuvenating night’s sleep.

Sleepy time bath Routine

I love a bath. In fact I may be obsessed with baths. It is my favorite way to wind down and get my body in a relaxed state. Here is how I uplevel my bath to optimize my sleep. Add Epsom salts and magnesium flakes, both rich in magnesium, are known to help relax muscles and ease tension. Magnesium is also a natural sleep aid, helping to regulate the production of melatonin—the hormone that controls your sleep-wake cycle. Adding lavender oil to the bath enhances the relaxation effect, as lavender has been shown to lower heart rate and calm the nervous system. Including a cup of baking soda adds a gentle detox to your bath. It also makes your skin super soft.

Bath Recipe: Fill your tub with warm water and add about 1cup of Epsom salt or magnesium flakes and 1 cup of baking soda. Add a few drops of lavender essential oil to the water. Bonus points if you dim the lights and light a candle. I love closing my eyes and listening to books. Here are some of my favorite products for the perfect bath. 

 

Diminish Blue Light Exposure

I know we all love to watch tv and scroll our phone at night, but the blue light from phones, computers, and TVs can interfere with your body’s ability to produce melatonin. This makes it harder to fall asleep. This artificial light suppresses melatonin production and can trick your brain into thinking it’s still daytime. To optimize your sleep, it’s best to turn off all screens at least an hour before bed.

If you must use your phone or computer in the evening, consider using blue light blockers or settings your devices on “Night Shift” for iPhones or “Night Mode” for Android users. This reduces the blue light that comes from these devices. Alternatively, turn off all screens and opt for activities like reading a book, conversation, journaling, or practicing prayer and meditation to signal to your body that it’s time to relax and prepare for sleep. I have linked two pair of blue light blockers below. 

Warm Herbal Tea

Certain herbal teas have natural properties that promote relaxation and sleep. Teas like chamomile, valerian root, lemon balm, and passionflower have mild sedative effects that can calm the mind and help you transition into sleep. Drinking a cup of herbal tea before bed can be a comforting ritual, preparing both your body and mind for rest.

Brew a warm cup of your favorite caffeine-free tea about 30-45 minutes before bed. Aim to drink it slowly to allow your body to absorb the calming effects. Be mindful of any added sugars, as they could interfere with sleep quality. Here are some of my favorite teas.

My Sleep Stack

Taking the right supplements before bed can support your body’s ability to relax and manage stress. Magnesium, in particular, is renowned for its muscle-relaxing and sleep-enhancing properties. Ashwagandha, an adaptogenic herb, helps reduce stress and anxiety, making it easier to unwind. Cortisol manager supplements are formulated to lower cortisol levels—your body’s primary stress hormone—which can help reduce nighttime wakefulness.

Try taking your evening supplements about 30 minutes before bed. This will give your body time to digest them and let them take effect. Make sure you talk to your doctor and follow the dosage recommendations to avoid over-supplementing. Here are the links for the supplements I use. 

Moisturize

Taking care of your skin before bed not only promotes hydration but also adds an extra layer of self-care to your routine. Applying a rich moisturizer to your hands and lips can create a sense of relaxation and help your skin repair overnight. Plus, many lotions and balms contain calming ingredients like shea butter, aloe, and essential oils, which can enhance the peaceful atmosphere as you prepare for sleep. This simple act of moisturizing can make you feel more pampered and ready to settle into bed. Here are couple of my favs!

Aromatherapy

I love a good pillow mist! I always pack one when I travel as well. It brings a little bit of home with me and signals to my body that it is sleep time. Aromatherapy is an excellent tool to promote relaxation and sleep. Using essential oils known for their calming properties, such as lavender, chamomile, and sandalwood, can help ease your body into a restful state. I also sometimes add an essential oil blend for sleep to my pulse points and on my upper lip, so I can breathe it in. If quality sleep eludes you, try one of these relaxing applications of aromatherapy and see if it makes a difference.

LOSE THE CELL SIGNAL

One of the best ways to ensure a truly restful sleep is to eliminate distractions, particularly from your phone. Constant notifications, the temptation to scroll social media, or the blue light exposure from screens can hinder your ability to fall asleep and disrupt your sleep quality.

Try storing your device in another room, or, if you must keep it nearby, place it on airplane mode or inside a Faraday case (which blocks signals). This will not only reduce distractions but will also limit your exposure to the EMFs that can interfere with melatonin production and disrupt your sleep cycle. Here is a link to a Faraday case. 

Incorporating a calming and thoughtful bedtime routine into your daily life is a simple yet effective way to improve your sleep quality. By taking a warm bath with Epsom salt, drinking herbal tea, using aromatherapy, and making mindful decisions about your phone usage, you can promote a deep, restorative sleep cycle. Don’t forget to support your body with supplements like magnesium and ashwagandha, and take the time to nourish your skin for an added touch of self-care. When you take the time to prepare for sleep, your body will thank you with improved health, energy, and focus the next day. Sweet dreams!