Holistically Katie

We all know sleep is important. It is essential to our well-being and health, but so many of us struggle to fall asleep at night, stay asleep, and get up in the morning. A lot of these issues can be attributed to poor sleep hygiene, and the lack of a proper sleep environment.

In this post, I will share my top tips for creating the ideal sleep environment in your bedroom. An adequate sleep environment will help you fall asleep much easier at night, stay asleep, and feel well rested each morning. I hope these tips can help you! As always, the items I mention will be linked for you to check out. Without further ado…

1) Kill the Lights

This is my first tip, because lots of bright light, specifically blue light, at night can throw off your body’s biological clock, also known as your circadian rhythm. This blue light is helpful during the day because it boost your attention and reaction time, but at night, it is extremely detrimental. To reduce blue light, avoid looking at bright screens such as your phone or a computer at least two to three hours before bed. If you do look at your phone, consider wearing light blocking glasses. Avoid bright lights in the bedroom, and instead invest in a Himalayan salt lamp which produces a soft, relaxing glow (they also can purify the air!) Light some candles, and read a book instead of staring at the bright beam of light on your phone.

2) Pay Attention to Temperature

A lot of people hate being cold but a hot room at night is not beneficial for sleep. The ideal temperature to sleep in is actually around 65 degrees (18 degrees Celsius) (Source). The body is designed to cool down for sleep at night. This begins in the late afternoon and continues on to the night. This process is called thermoregulation and operates on a 24 hour circadian cycle which allows the body to adjust core temperature. The lowering of the body temperature at night is what allows us to fall asleep and stay asleep through the night. A rising temperature actually gives a signal to the body to move into a state of alertness each morning. To ensure that body temperature stays where it is supposed to be, give the body two to three hours before bed to start cooling down. Avoid taking a hot shower or bath before sleeping. Do not wear heavy layers to bed, but do wear socks to keep the feet warm, as extremities pull heat away from the body (I am in love with these fuzzy aloe socks). I keep my room very cold at night, but I snuggle up with my weighted blanket so I am not shivering. An added benefit of weighted blankets is they have a calming affect, and make you feel like your being hugged all night long.

3) Lavender and magnesium oils

Every night, I like to spray some lavender essential oils over my bed and pillows to relax my body and mind. My favorites are the Aura Cacia Chill Pill and Truce Room spray. They both contain lavender, which can help you relax for sleep. I also like to use magnesium oil before bed, which you can spray onto your legs, forearms or stomach. It takes about 30 minutes to be absorbed, so I recommend doing this about an hour before bed. Not only does magnesium assist with muscle relaxation, but it actually activates the parasympathetic nervous system which is crucial for calming and relaxing the body, as well as calming the brain. Magnesium is a better alternative to artificial supplements such as melatonin, because magnesium regulates your natural melatonin levels, ensuring you have a healthy sleep-wake cycle (Source).

4) Keywords: Dark and Quiet

Make your bedroom as dark and quiet as possible for sleep. If the environment is too noisy, wear earplugs to bed. Use blackout curtains to reduce noise and light from outside sources. Consider putting a fan in your room to add white noise, which can create a soothing consistent sound in the bedroom to assist with sleep. I love the sound of white noise, and have been sleeping with it ever since I was a baby. I have two fans in my room and could not imagine sleeping without the relaxing sound of them.

I am sure that if you guys start incorporating some of these tips at night, you will fall asleep easier and sleep more soundly through the night.

Remember to take a holistic approach to sleep. If you can’t fall asleep at night, consider some lifestyle changes like adding exercise to your routine, eating better, and meditating to calm a racing mind. Only climb into bed and get settled when you are actually ready to go to bed. Scrolling on your phone and watching shows in bed messes up your mind’s association between the bedroom and falling asleep. Sleeping well consistently involves adhering to healthy lifestyle habits and proper sleep hygiene.

Thanks for reading! 🙂