7 Better Night’s Sleep Reminders if You Are Stressed

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.

Stikwood (Hamptons) peel and stick wood paneled wall in a cottage style bedroom by Hello Lovely Studio. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.

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.

Canyon stripe linen duvet cover in a bedroom - Parachute Home. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.
Parchute Home – Canyon Stripe Linen Duvet Set HERE

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.

Sleepgram pillow set.
Here’s my exact pillow: FIND HERE.

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.

Hello Lovely Studio's pale neutrals, serene decor, and an ethereal mood permeate this French Nordic style bedroom with reclaimed wood statement wall - Hello Lovely Studio. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.
7 Better Night’s Sleep Reminders if You Are Stressed as well as shopping resources.

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.

Sleepgram 3 piece design.
Sleepgram 3-piece design

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.

Sleepgram open pillow.
Sleepgram’s Open Pillow

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.

Serene and sunny white bedroom in Arizona with board and batten panel wall and sliding modern barn door. Hello Lovely Studio. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.
7 Better Night’s Sleep Reminders if You Are Stressed as well as shopping resources.

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.

Sleepgram Pillow

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.

Linen Blend Sheet Set with Hem Stitch - Hearth & Hand™ with Magnolia
Linen Blend Sheets (Hearth & Hand/Magnolia)
Pema Chodron quote: Let difficulty transform you. And it will. In my experience, we just need help in learning how not to run away. #pemachodron #quote #struggle #hellolovelystudio
7 Better Night’s Sleep Reminders if You Are Stressed as well as shopping resources

No. 2: Keep it Moving

Exercise every day. It’s okay if it’s just light exercise, but make it a priority.

Women jumping on the bed - Hello Lovely Studio. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.
7 Better Night’s Sleep Reminders if You Are Stressed as well as shopping resources.

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.

Serene and peaceful, this cottage bedroom with farmhouse style and vintage furniture at Storybook Cottage (Leiper's Fork, TN) was designed by Kim Leggett of City Farmhouse. Discover these 7 Better Night's Sleep Reminders if You Are Stressed as well as shopping resources.

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:

Lotus Touch Essential Oils Blend - Stress Management. Photo by Hello Lovely Studio. #essentialoil #oilblend #stressrelief
Lotus Touch Essential Oils Blend – Stress Management…FIND HERE.

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.

Dark grey paneled walls in a beautiful neutral bedroom designed by Sherry Hart. #benjaminmoore #ironmountain #darkgrey #greypaintcolors
Sherry Hart – See more of her work HERE.

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.

Arizona sunset and Annie Dillard quote - by Hello Lovely Studio.
Photo: Hello Lovely Studio.

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.

Belgian linen upholstered furniture in a spare yet cozy living room with European country style by Hello Lovely Studio.

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

Parada Upholstered Panel Headboard. French Country Furniture Finds. Because European country and French farmhouse style is easy to love. Rustic elegant charm is lovely indeed.
Tufted French Country Headboard: FIND HERE
Frech Grey Side Table. French Country Furniture Finds. Because European country and French farmhouse style is easy to love. Rustic elegant charm is lovely indeed.
Safavieh French Grey Side Table: FIND HERE
Round accordion style side table
Side Table: FIND HERE
Saguenay Upholstered Bench. French Country Furniture Finds. Because European country and French farmhouse style is easy to love. Rustic elegant charm is lovely indeed.
Upholstered Bench with Spindle Legs: FIND HERE
French country upholstered arm chair. French Country Furniture Finds. Because European country and French farmhouse style is easy to love. Rustic elegant charm is lovely indeed.
A French inspired accent chair for the bedroom and beyond: FIND HERE
Letellier Upholstered Bench
French Country Bedroom Furniture: FIND RIGHT HERE
French country mirror
Mirror: FIND HERE
French country arm chair
French Arm Chair: FIND HERE
Beautiful French farmhouse bedroom with vintage style iron beds, rustic wood beams, and chandelier. Vivi et Margot. Photo by Charlotte Reiss. #vivietmargot #frenchfarmhouse #bedroom #frenchbedroom #farmhousebedroom
See more of this waking dream of a FRENCH FARMHOUSE by Vivi et Margot RIGHT HERE.

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.”

Reflection of a romantic white bed and Stikwood (Hamptons) wall in a French country cottage style bedroom with knotty alder doors by Hello Lovely Studio.

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…”

French farmhouse inspired bedroom by Hello Lovely Studio. Stikwood (Hamptons) statement wall behind bed. #hellolovelystudio #stikwood #hamptons #bedroomdecor #frenchfarmhouse #shiplap #statementwall #cottagestyle #interiordesign #farmhousestyle

If Essential Oils Bring You Comfort

Need a diffuser for your nightstand to infuse a gentle mist to soothe stress?

doTERRA petal diffuser.
doTERRA Diffuser: FIND HERE.
Lotus Touch Moisture Rich Cream. Photo by Hello Lovely Studio. #massagecream #lotustouch
Lotus Touch Moisture Rich Cream: FIND HERE and Essential Oils Blend: Stress Management…FIND HERE.

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.

-michele

Shopping for items you already intended to buy on Amazon RIGHT HERE (not just items mentioned in posts) or home decor keeps decor inspiration flowing on Hello Lovely!

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White Slipcovered Sofa
French Basket
Courtney Lamp Base
Antique Chinese Wood Rustic Round Stool
French Country Bed
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Round Farmhouse Table
Rustic Reclaimed Elm Cabinet
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Milagro Heart
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Gabriel Chevron Quilt Set
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Antique Chinese Weathered Bench
French Country Headboard
Oval Back Counter Stool, Set of 2
Antique Brass Pharmacy Floor Lamp
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Gertrude Wood Bench
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Colleen Slope Arm Linen Chair Set
White Ruffle Quilt Set
French Louis Style Arm Chair
Avignon Coat Rack With Hooks
Round Farmhouse Dining Table
Reclaimed Wood Dresser
Louis Upholstered Bench
French Accent Chair
Pamela Arm Chair
Sweater Weave Basket
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Terracotta Pots & Basket
French Country Wood Chandelier
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Gustavian Cabinet
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Designer Favorite Wall Mirror
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4 Comments

  1. Kathy Walsh
    March 19, 2020 / 7:41 am

    Thank you for the pillow under the knees reminder! I am struggling with a bad case of sciatica. It gets so painful when I lie down to sleep. I will try the pillows tonight. Also, as always, thank you for your realism and, at the same time, your beautiful words of support! You are a gift!

    • Michele
      Author
      March 19, 2020 / 12:31 pm

      Hi Kathy! Hope this finds you well. That sciatica can be a beast at night when you’re trying to stay asleep. Another thing you might look into is reflexology. Since my husband has sciatica, I can relieve some of the pain with accupressure points on the bottoms of his feet. It always feel like a miracle to us. Let me know if you want more info. 🙂

      • Kathy Walsh
        March 19, 2020 / 1:47 pm

        I would love the info!!! Thank you!!

        • Michele
          Author
          March 19, 2020 / 10:27 pm

          Okay – I’ll email you some info in the next few days. 🙂

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