I am almost over a cold/flu thing, and I should have put myself to bed hours before I finally collapsed last night. Instead, my mood fell apart, I kept working on the bath renovation with my husband, and I decided we probably needed to move rather than finish the project. 🙂 Flash forward to this morning. I slept in, was gentle with myself all morning, and realized once again how my body is counting on me to care for it as I would care for a vulnerable infant. Sleep is an important element of such care. Are you treating yourself to enough sleep and sleeping deeply these days? Let These Nudges to Get Better SLEEP Boost Your Self-Care & Heavenly Peace.
I independently selected products in this post—if you buy from one of my links, I may earn a commission.
7 Nudges For a Better Night’s Sleep
I turned to the National Sleep Foundation for reliable sleep hygiene, and here are some recommendations:
No. 1: Improve the Sleep Setting
The ideal temperature in the room for sleeping? 60-67 degrees, and there should be no noise or light. I’m crazy about waffle blankets, and the highest quality one I own is this one:
How I Instantly Increased My Heavenly Peace Sleep: This Pillow
Here’s the scoop on my exact pillows by Honeydew:
How does it enhance sleep? These Scrumptious pillows are truly something different than others I have purchased. I love how you can easily customize the amount of fill. (I like it just the way it came!) Since we’re all unique and sleep in different positions traditional rectangular pillows aren’t designed to support our necks and shoulders perfectly.
Not only does my Honeydew provide proper neck alignment and support, this pillow feels entirely unique. I guess that is why it is aptly named Scrumptious.
A Pillow Designed for Better Health
Why should we care about the fill inside? Honeydew’s Scrumptious fill is the perfect consistency – doughy and soft, yet supportive. The foam component of the fill inside the pillow is 100% CertiPUR-US certified. But my favorite thing about the fill? It is always made entirely without formaldehyde or heavy metals. I am allergic to formaldehyde so this is another reason I can rest easy.
Is the quality high? Yes, indeed. And it’s not just the superior design for support. It’s that amazing copper infused foam.
Why copper? Copper is far more effective at cooling than gel based memory foam. It has naturally antibacterial properties, which helps keep the pillow feeling fresh night after night.
Does the fill break down over time? Guys. My pillows are still like new after two years. I thought all pillows would flatten over time, but nope. The copper is combined with a fiber that is thinner and stronger than silk so it feels incredible and stays awesome.
When you want specific details about your sleep…
Lovely Mattress: I LOVE my Beautyrest
This mattress is still loved as much now as it was when we tested it and bought it.
Exact Sheets on Our Bed: Nollapelli
We love these luxurious, patent-pending, impossibly soft sheets designed by a chemical engineer. They are made for beauty sleep (minimal friction to skin and hair) and are unlike any others I have bought through the years.
Sheets to Keep You Warm
For an entirely different type of sheets – here’s a linen blend set made by Joanna & Chip’s Magnolia line. These will keep you warm, not cool, and they have a completely different feel than Nollapelli.
Budget Friendly Sheets
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 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.
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, osteoporosis, and scoliosis. 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:
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 oil blend is relaxing and is a mini-vacation to happyland.
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 a great acai bowl recipe packed with antioxidants, I shared mine HERE.
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 know about blue light filtering lenses?
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 & Post-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.”
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 a bedside table or dresser to infuse a gentle stress soothing mist?
If you’re facing stressful days, you need extra sleep, friends.
Each morning, I begin the day with devotions, prayer and meditation, consenting to more grace and more healing for our planet.
Spring is coming, and I pray it delivers fresh mercies to your heart.
You are precious and created so perfectly for love. Sleep as much as you can without apology…you’ll have so much more to offer to your people.
Peace to you right where you are.
-michele
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Michele, I love you for bringing up this subject. For some reason, too many of us consider a lack of sufficient sleep as a badge of honor, or we are just resigned to it, because we’re just so busy. We know that both are short-sighted. We know that lack of sleep decreases our immunity. We know that our bodies are flooded with healing hormones, etc. that promote healing and growth during sleep. And, we know that it is a rare person who doesn’t fall into the 7 hr. – 9hr. per night sleep requirement. We know a lot, so why do we still resist bedtime? In my case, it’s because I’m an unruly child! LOL Yes, I’ll admit it. I do follow many of your great suggestions. But I’ve found they do very little, unless I follow Rule No. 8… Go to Bed! It makes my life and the lives of those around me better, because I feel more rested and they don’t have to deal with a Zombie. And, I’m being a good role model, which is more important to me, than being an ‘unruly child’… Thankfully!
Author
This unruly child appreciates your honesty and feels joined! I have devoted thought to this topic of why it’s so hard to just end the day and go to sleep to start fresh. If it was a stress filled day, I think there’s a part of me that feels deserving of joy, comfort, and reprieve so I’ll try to capture it but never do! I forget that SLEEP is the joy, comfort, and reprieve. I forget that when I am doing nothing, it really is something. I forget maybe because like grace, it seems too good to be true. xox
An outstanding post. Bless you!
Author
Thank you for reading it – so grateful to have you here.
So much to appreciate in this post! All the beautiful photos, the good suggestions, and the wise words.
My favorite part was “…I decided we probably needed to move rather than finish the project.” LOL Most of us have been there at some point with some project.
Author
Hahahaha – all true! OMG, I really have been a mess all weekend because of not sleeping well with the cold thing last week. I wouldn’t wish these reno headaches on anyone, and my poor husband! He is being so patient with me. Lord have mercy. And help me get through this bed/bath reno with a shred of dignity.
Oooh, I would shiver in a 60 degree bedroom! And I need some light. It reassures me. So we are all different. The important thing is to get your sleep, and do what is needed to accomplish that.
Your choices would not work for me, but still I find it interesting to see what comforts others.
Thanks Michele!
Author
I am with you. Really important points. I need warmth to stay asleep! And I need a little night light because…nature calls, and it’s too dangerous to stagger around in the dark!
Amen!
Author
🙂