7 Better Night’s Sleep Reminders if You Are Stressed

It is time to revisit this post and nudge you to be more mindful about slumber. 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 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:

Michele in pajamas - Hello Lovely Studio
Love me some oversized, Men’s style jammies

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.

Coastal bedroom with classic blue painted vintage door and soft, airy, light and bright white quilt with light blue band - Serena & Lily.
Baywood Quilt – Serena & Lily

How I Improved My Sleep: This Pillow

Here’s the scoop on my exact pillow by Sleepgram:

How does it enhance sleep? This pillow is truly something different from 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, the material 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 as though 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

When you want specific details about your sleep…

7 Ideas to Get a Better Night's Rest on Hello Lovely Studio. #sleepbetter #sleepideas #insomnia #sleephealth
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Lovely Mattress: I LOVE my Beautyrest Black

This mattress was one of those ‘buy once a decade, cry once’ purchases for us when we bought this awesome, firm, mattress. 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)
Michele of Hello Lovely Studio
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 indoors 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.
Hello Lovely Studio

No. 4: Soothe Before Slumber

Have a bedtime ritual. It should be a soothing activity which doesn’t cause you any stress or anxiety. Read a book? Skin care regimen? Warm bath? Meditation or yoga? You’re likely to fall asleep better and to stay asleep.

Try Aromatherapy. I have arthritis and scoliosis, and a few years back, I required physical therapy and weekly massage for my lower back and hip. My therapist introduced me to this amazing 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 or massage cream to soothe my muscles and for reflexology treatments I give. The fragrance of orange that comes through this Stress Management oil blend is relaxing and is a mini-vacation to happyland.

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 previously shared this staple in my pantry and these healthy food swaps.

Maileg Big Brother Mouse in Pajamas Matchbox - Maisonette.
I collect these adorable mice who sleep in the included box…Maileg Big Brother Mouse – Maisonette

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. Do you have a pair of reading specs for blue light?

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
Letellier Upholstered Bench
French Country Bedroom Furniture: FIND RIGHT HERE
French country mirror
Mirror: 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 & Pandemic Realities

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 stressful days, and you need extra sleep, friends. My heart is with all of you. Each morning, I begin the day in prayer and meditation, opening my heartspace to request more grace, more healing to cover our land. Oh, may the Spring bring us new mercies.

Spring inspirational quote about flowers and seeds on Hello Lovely Studio by John Harrigan. #flowerquotes #naturequotes #happinessquotes #encouragementquotes #springquotes

You are so precious, so loved and chosen, and I am with you as your friend. Call on me should you long for a word, for the ear of a sister, mother, or friend.

Peace to you right where you are.

-michele

Shop for items you already intended to buy on Amazon RIGHT HERE (not just items in posts), and also find home decor here to keep decor inspiration flowing on Hello Lovely!

Hello Lovely is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to Amazon.com and affiliated sites.

White Slipcovered Sofa
French Country Kubu Basket Set
Whitewashed Table Lamp Set of 2
Antique Chinese Wood Rustic Round Stool
French Country Bed
Tuscan Terracotta Urn Vase
Round Farmhouse Table
French Country Settee
Deconstructed Wingback Bed
French Farmhouse Dining Table
Milagro Heart
Upholstered Dining Chair
Rustic Farmhouse Stool
Edgecombe End Table
Silver Rectangle Accent Table
Black or Bronze Accent Table
30″ French Storage Basket
Chevron White Quilt Set
French Country Rattan Basket Set
Marble Subway Mosaic Tile (My Backsplash)
French Wire Laundry Basket
White Ruffle Bedding
White Linen Club Chair
Schumacher Wild Things Wallpaper
Wide Pine Sideboard
Linen Napkin Set
French Country Lamp
French Country Wall Mirror
French Lidded Baskets
Shaw Daybed
Distressed White French Country Chandelier
Distressed White Artichoke Lamp
French Country Headboard
Oval Back Counter Stool, Set of 2
Antique Brass Pharmacy Floor Lamp
Round French Tufted Ottoman
Kinston Wood Bench
Italian Candelabra Chandelier
Colleen Slope Arm Linen Chair Set
Warner Upholstered Bench
Rustic Country French Dresser
Rustic French Confit Pot
Round Farmhouse Dining Table
Reclaimed Wood Dresser
Louis Upholstered Bench
Pardon My French Doormat
Stripe Turkish Towel Throw
Pamela Arm Chair
Sweater Weave Basket
French Carved Wood Chandelier
Terracotta Pots & Basket
French Country Wood Chandelier
French Linen Dining Chair
Gustavian Cabinet
French Farmhouse Dining Table
Bar Stool
Beachy White Slipcovered Sofa
Rattan Armchair
Diptyque Oyedo Candle
Cross Back Dining Chair
French Country Candle Holder
French Industrial Metal Chairs (4)
Designer Favorite Wall Mirror
Holborn Lantern Pendant
French Country 6-Light Chandelier
Rustic End Table
French Country Upholstered Arm Chair
Wicker Trunk Set
French Ticking Stripe Pillow
Jute Area Rug
Mohair Throw
Rustic Industrial Farmhouse Shelves
Belgian Linen Sofa
White Duvet & Bedding
Rustic Wood Candlestick Set
French Market Basket
Linen Modern Wing Chair
French Country Farmhouse Baskets
Concrete Pillar Table Lamp
Boheme Madera Bench
Belgian Style Lamp
Kendall Skirted Dining Chair
White Charleston Sofa
Scrubbed Wood 5-Light Chandelier
Arched Champagne Wall Mirror
Moravian Star 1-Light Pendant
Highback Armchair
Mini Pendant Light
White Vase Set
Round Woven Placemat Set
Cashmere Throw With Fringe
Black Bergamot Soy Candle
Fireclay Farm Sink (Reinhard, 30″)
White Waffle Coverlet
Light Grey Vienna Quilt
Boheme Madera Bench
Belgian Linen Duvet Set
Round Marble Side Table
Rustic Pedestal Farm Table
Rattan Hanging Chair Swing

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10 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. 🙂

  2. Mary Karol
    March 23, 2021 / 8:21 am

    You are a gem. Your insight, humor, empathy, wisdom etc are such a gift. I enjoy your words so much every morning as I sip my tea. Thanks so much. We are truly all so connected and can do so much for each other in these difficult times, even though we may be spread far and wide! I truly believe that.
    I , too , deal with the pain of sciatica (UGH). I’d love to know more about the Reflexology and dealing with that please.
    Peace always to you as well,
    Mary K.

    • Michele
      Author
      March 23, 2021 / 1:13 pm

      Reflexology has changed my life and given me a way to ease the pain of friends and family. It is not a foot massage but rather accupressure. If you lived near me, I would run over and give you a treatment to soothe you! I need another blog to share all the lifestyle stuff that enriches my health! 🙂

  3. Mumbai
    March 23, 2021 / 9:28 am

    A good sleep depend on all the mentioned points. Just last night I had a bad one and I
    turned from one side to the other…what a terrible start in the morning. Though I do most of the things you
    recommended it happens sometimes … luckily very rare. I have also a special pillow which is a bit different but
    healthy for back and neck and I love to sleep in my white (only this color for bed) Aegyt cotton. What I must do again, and I thank you for that reminder, is to have a relaxing scent and music as my third bed companion. Have always a deep good sleep for health and happiness, dear Michele

    • Michele
      Author
      March 23, 2021 / 1:03 pm

      I’m intrigued by your comment about all white only on the bed – this is my preference too – but I haven’t thought about how color (especially energizing color) could affect sleep. So interesting! Thank you, friend. And sweet dreams tonight. 🙂

  4. Sharon
    March 23, 2021 / 2:43 pm

    Just wondering what you mix the flax chia seed mixture with to keep hunger away at night?

    • Michele
      Author
      March 23, 2021 / 10:32 pm

      Fat free vanilla Greek yogurt – and it’s more common for me to eat a little homemade granola which contains the seeds. 🙂

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White Slipcovered Sofa
French Country Kubu Basket Set
Whitewashed Table Lamp Set of 2
Antique Chinese Wood Rustic Round Stool
French Country Bed
Tuscan Terracotta Urn Vase
Round Farmhouse Table
French Country Settee
Deconstructed Wingback Bed
French Farmhouse Dining Table
Milagro Heart
Upholstered Dining Chair
Rustic Farmhouse Stool
Edgecombe End Table
Silver Rectangle Accent Table
Black or Bronze Accent Table
30″ French Storage Basket
Chevron White Quilt Set
French Country Rattan Basket Set
Marble Subway Mosaic Tile (My Backsplash)
French Wire Laundry Basket
White Ruffle Bedding
White Linen Club Chair
Schumacher Wild Things Wallpaper
Wide Pine Sideboard
Linen Napkin Set
French Country Lamp
French Country Wall Mirror
French Lidded Baskets
Shaw Daybed
Distressed White French Country Chandelier
Distressed White Artichoke Lamp
French Country Headboard
Oval Back Counter Stool, Set of 2
Antique Brass Pharmacy Floor Lamp
Round French Tufted Ottoman
Kinston Wood Bench
Italian Candelabra Chandelier
Colleen Slope Arm Linen Chair Set
Warner Upholstered Bench
Rustic Country French Dresser
Rustic French Confit Pot
Round Farmhouse Dining Table
Reclaimed Wood Dresser
Louis Upholstered Bench
Pardon My French Doormat
Stripe Turkish Towel Throw
Pamela Arm Chair
Sweater Weave Basket
French Carved Wood Chandelier
Terracotta Pots & Basket
French Country Wood Chandelier
French Linen Dining Chair
Gustavian Cabinet
French Farmhouse Dining Table
Bar Stool
Beachy White Slipcovered Sofa
Rattan Armchair
Diptyque Oyedo Candle
Cross Back Dining Chair
French Country Candle Holder
French Industrial Metal Chairs (4)
Designer Favorite Wall Mirror
Holborn Lantern Pendant
French Country 6-Light Chandelier
Rustic End Table
French Country Upholstered Arm Chair
Wicker Trunk Set
French Ticking Stripe Pillow
Jute Area Rug
Mohair Throw
Rustic Industrial Farmhouse Shelves
Belgian Linen Sofa
White Duvet & Bedding
Rustic Wood Candlestick Set
French Market Basket
Linen Modern Wing Chair
French Country Farmhouse Baskets
Concrete Pillar Table Lamp
Boheme Madera Bench
Belgian Style Lamp
Kendall Skirted Dining Chair
White Charleston Sofa
Scrubbed Wood 5-Light Chandelier
Arched Champagne Wall Mirror
Moravian Star 1-Light Pendant
Highback Armchair
Mini Pendant Light
White Vase Set
Round Woven Placemat Set
Cashmere Throw With Fringe
Black Bergamot Soy Candle
Fireclay Farm Sink (Reinhard, 30″)
White Waffle Coverlet
Light Grey Vienna Quilt
Boheme Madera Bench
Belgian Linen Duvet Set
Round Marble Side Table
Rustic Pedestal Farm Table
Rattan Hanging Chair Swing