"Without enough sleep, we all become two-year-olds." -Anonymous.

 

Never have truer words been spoken.

 

Sleep plays such a critical role in our health and well-being. It not only makes us more likable human beings, but it keeps us from getting sick as often, helps manage our weight, improves our memory, and affects our cardiovascular health. It really is one of the most important acts of self-care you can do for yourself.

 

But what happens when you have difficulty falling asleep? Or you spend the nighttime hours tossing and turning without ever really sinking into a REM cycle? It's a terrible feeling. If you wake up each morning already looking forward to going to bed that night, you may not be sleeping as well as you could.

 

Here are six tips to help you get a better night's rest.

 

1.   Mindful Bedtime Routines. Setting routines can help your mind and body relax and enter into a space where they can receive and feel at rest. Keep things simple (anything tedious or complicated will be abandoned in a few days), and stay mindful (reflect on what you're doing and why). Try going to bed at the same time every night, doing the same three stretches, or doing a breathing exercise. Try incorporating calming products, like our Elims Reflection toothpaste in lavender vanilla mint or lighting a candle. Whatever you decide, make it a purposeful routine that you do each night.

 

2.   Take Magnesium Bisglycinate. Magnesium is a multi-talented mineral miracle. (Seriously, we're not overselling it.) It has a whole host of benefits, like combating depression, supporting healthy blood sugar levels, anti-inflammatory properties, and may help with PMS symptoms. And to top it all off, it can help support a better night's sleep. In particular, magnesium bisglycinate is naturally present in many foods, including dark leafy greens, almonds, yogurt, and soybeans, but it can also be taken in supplement form for a targeted boost.

 

3.   Use Lavender. The smell of lavender is synonymous with peace, calm, and tranquility - everything a good night's sleep needs. And it's so easy to incorporate into your bedroom in a variety of ways. Diffuse lavender essential oils, give your pillow and blankets a few spritzes of lavender-scented sprays or even rub a few drops of lavender essential oil behind your ears. (Hint: this is why we put in our Reflection toothpaste!)

 

4.   Use a Weighted Blanket: Weighted blankets are designed to mimic deep pressure stimulation or pressure therapy. You know how we swaddle babies to help calm them down? Well, a weighted blanket works the same way, just on adults. They can help ease anxiety, depression, RLS (Restless Leg Syndrome), and improve your sleep. Our staff’s favorite weighted blanket is Luna. 

 

5.  Practice Guided Meditation: If you have a hard time slowing your mind down or releasing anxious and worrisome thoughts, using a sleep meditation app like Headspace, Calm, or Peloton is a great option. They feature soothing sounds, music, and sleep stories (sometimes by celebrities!), and there are plenty of choices, no matter if you're a meditation newbie or pro. Just make sure you listen with your phone screen off; few things are as disruptive to a restful night's sleep as the bright glow of a cellphone.

 

6.  Skip the Water: We support you in getting your total water intake every day; just make sure you get it all in by 8:00 PM. Avoiding fluids late at night will surely prevent you from having to wake up in the middle of the night to use the restroom; there's no worse feeling than leaving a warm bed to go pee!

 

Don't underestimate the power of a good night's sleep. It's an area in your life that has the potential to affect every other area of your life - good and bad - and should be taken seriously. If you're having trouble sleeping or staying asleep, start by trying these tips to see what could work for you.

 

What are some other sleep tips you've tried? Comment below.