Are you treating yourself to enough sleep and sleeping deeply these days? In uncertain times and with troubling health concerns around the globe, it is best to be intentional about proper rest. You already know quality sleep is imperative for body, mind, and spirit in sickness and and in health. But even though we KNOW this, it seems we need reminding and a little help when daily life and natural rhythms get disrupted. So consider these 7 Better Night’s Sleep Reminders if You Are Stressed and give your body’s immune system lots of help.
I independently selected products in this post—if you buy from one of my links, I may earn a commission.
7 Better Night’s Sleep Reminders if You Are Stressed
I turned to the National Sleep Foundation for reliable sleep hygiene, and here are some recommendations:
No. 1: Improve Your Sleep Environment
The ideal temperature in the room for sleeping is 60-67 degrees, and there should be no noise or light.
How I Improved My Sleep: This Pillow
Here’s the scoop on my exact pillow by Sleepgram:
How does it enhance sleep for me personally? This pillow is truly something different than any others I have purchased. I love that it can be used as a pillow for my head OR a body pillow since I can control the firmness. If you have tummy or back trouble, you may understand how sometimes a pillow tucked between or beneath the knees can relieve pressure and ease pain.
Three ways to use it. No matter what type of sleeper you are (back, side, stomach), this one’s an allergen-free pillow with a 100% cotton cover and three options to enjoy it. It’s a genius design, and even though it feels like down, it is long and thin microfiber.
A Pillow With Options!
Why would you need multiple options? Sleepgram’s plush and soft outer cover conceals two inner pillows so you can mix-and-match. Hence, three possible combinations (soft, medium, or medium-firm) ensure you can re-arrange the inner pillows to find your ideal comfort level.
Is the quality high? The high quality, zippered cotton cover gets thrown into the wash so you can keep skin clean and clear as possible with all those hours of contact with it.
Is it like a nest of pillows? It doesn’t at all feel like I’m sleeping on multiple pillows. I love it and think of Sleepgram’s smart cover design as a cozy cocoon that keeps away the dust mites while also offering my noggin multiple options.
Psst…Sleep Easier With a Sleepgram Pillow Knowing You’re Also Helping…Through partnerships with organizations domestically (like The Salvation Army), purchases support charitable organizations that keep families together and support those who cannot support themselves.
My Mattress: Beautyrest Black
This was one of those ‘buy once a decade, cry once’ purchases for us when we bought this awesome, firm, mattress 11 years ago. We love it as much now as we did when we tested it and took the plunge. Bear in mind if you have a second floor bedroom, this is the heaviest mattress we have ever owned.
Exact Sheets on Our Bed
We like this first set of Egyptian cotton sheets so much, we have bought several sets. They are super strong sheets unlike any others I have bought over the years.
Here is another beautiful set of sheets I love made by Joanna & Chip’s Magnolia line. They have a completely different feel than the Vera Wang sheets in that they have a linen weave. I find they keep me warm in winter.
No. 2: Keep it Moving
Exercise every day. It’s okay if it’s just light exercise, but make it a priority.
Here’s a workout you can do inside in 20 minutes.
No. 3: Be Consistent
Stick to a sleep schedule. It is tempting to switch things up on the weekend (stay up late and then sleep in), but this won’t help regulate your body’s clock, which is the goal.
No. 4: Soothe Before Slumber
Have a bedtime ritual. It should be a soothing activity than doesn’t cause you any stress or anxiety. Read a book? Skin care regimen? Warm bath? Meditate or do yoga? You’re likely to fall asleep better and stay asleep.
Try Aromatherapy. A few years back, I required physical therapy and weekly massage of my lower back and hip. My therapist introduced me to some incredible professional grade products including this essential oil blend:
I add drops of it to grapeseed oil and massage cream to soothe my own muscles and for reflexology treatments I give. The fragrance of orange that comes through this Stress Management oil blend is relaxing and powerful. I’m transported to my happy place.
No. 4: Lights Out
Manage your circadian rhythms. There should be no bright light when you sleep, and you should get sunlight in the morning.
No. 5: Prevent Indigestion & Poor Sleep
Don’t eat dinner too late. Avoid heavy meals, and don’t eat later than 2-3 hours before you turn in for the night.
If you’re looking for good-for-you ideas for something to suppress your appetite to prevent overeating, I shared this staple in my pantry in this recent post about what I ordered for this period of quarantine.
No. 6: When Insomnia Happens
If you can’t sleep, go to another room for a relaxing activity. It may be necessary to avoid using electronic devices since the light from the screens can activate the brain.
Here’s the music I listen for complete relaxation – turn to it when you need some space from the intensity of anxious thoughts and any tense muscles.
BEFORE WE GET TO NO. 7 – A PAUSE FOR A FEW PRETTY THINGS.
Tranquil (but not Boring!) Bedroom Decor
No. 7 Sleep is Good Medicine
Sleep & Current Pandemic Crisis
Our bodies are counting on us to be extra gentle and mindful right now to prevent and heal from illness. Sleep can actually help us fight infectious diseases. What happens to us as we sleep?
According to Dr. Eric Olson of the Mayo Clinic, “Your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress.”
Additionally, “Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus…”
If Essential Oils Bring You Comfort
Need a diffuser for your nightstand to infuse a gentle mist to soothe stress?
We’re living through exceedingly stressful days, and my heart is with all of you. Each day, in my quarantine sanctuary here in the woods, I am on my knees opening my heart and asking for a healing atmosphere to cover our land. As more of our brothers and sisters suffer and struggle to breathe in the coming days, I urge you to join with me in child-like, but not childish hope and prayer.
You are so precious, so loved and chosen, and I am with you as your friend. Call on me should you long for the ear of a sister, a mother, a friend.
Peace to you right where you are.
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