The Sleep Routine that Never Lets Me Down

When it comes to my sleep I don’t mess around. Establishing an effective night time “wind-down” routine is so important in ensuring that you not only prioritize the right number of hours of sleep but also that the sleep you get is good quality.

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1.) EARLY (SIMPLE) DINNER

Sleep can be disrupted by digestion which means 2 things: Dinner should be on the early side depending on when you go to bed. It’s best to give your body a full 3 hours of digestion before you try to sleep so you can work that into your schedule however makes sense based on your bed time. It also means that complicated, hard to digest, spicy meals or lots of raw food should also be avoided for dinner. If those are some of your favorite foods try to have them for lunch and at dinner eat easier to digest meals like rice bowls, simply prepared meats and fish, roasted veggies etc.

2.) CBD CHOCOLATE & PEPPERMINT TEA

This is a personal preference, and by no means make-or-break, but after dinner I love to have a little dessert, a sweet treat and an extra large mug of peppermint tea. I’ve found a lot of success with eating a piece of CBD (sleep) Dark Chocolate about 2 hours before bed. It really helps to relax my body and mind. (I’m not into anything related to THC, CBD is completely different)

3.) NO ALCOHOL

There is a misguided idea that many people hold that a glass of wine can help you ‘unwind’ before bed. Studies have shown that this really isn’t the case - wine (or any alcohol) can really impair sleep quality. I don’t like to drink much, but when I do I really really don’t like it to be too close to when I go to sleep for this reason.

4.) SKINCARE 1H BEFORE BED

Truly a personal preference, but doing my skincare about 1 hour before I actually sleep works the best for me and allows me to not feel rushed. It also ensures that the products I’m using will be well absorbed into my skin and not lost onto my pillowcase, which can happen if you lay your head down too soon after applying your skincare. (I tend to start my skincare around 8pm, it takes 15-20 minutes (including teeth brushing etc) and I’ll get in bed around 8:30 for 30 minutes of relaxation time on my ipad.

5.) COOL THE HOUSE

Sleeping in a cool room can dramatically improve your sleep quality. The ideal temperature is between 69-67 degrees F to promote deeper a more restful sleep by reducing the core body temperature. It has also been said that sleeping in a cooler room can improve metabolism and immunity over time. I personally set my thermostat to 68 degrees an hour before bed so that my apartment has time to cool off by the time I tuck in for the night. (I also turn on my overhead fan to low and set my Dyson air purifier (linked on Amazon) to a medium speed.

6.) PAJAMAS

Wearing pajamas to bed can significantly enhance sleep quality for several reasons. Firstly, pajamas are typically designed from comfortable, breathable fabrics that keep the body at an optimal temperature throughout the night (especially if you go for 100% cotton which I always do. Secondly, the act of changing into pajamas can signal to the brain that it's time to wind down, promoting a quicker and deeper sleep onset. Basically, changing into your PJs can create a psychological association that enhances relaxation and comfort, making it easier to fall and stay asleep.

7.) BEAUTY SLEEP ACCESSORIES

I’ve made countless tiktoks about my ‘Beauty Sleep’ routine and favorites. Click them below to see everything I use and love. (ALL OF MY SLEEP ACCESSORIES ARE LINKED HERE IN 1 PLACE AND I BUY THEM ON AMAZON!!)

8.) PILLOW MIST

This has become a major must for me. I adore pillow mist - the natural essential oils are designed to lull you into a long, restful slumber and they really work. It also gets my mind ready for that last step before I lay down my head. I also love that almost all of them are very portable so if you’re traveling or away from home they can continue to incorperate your usual routine into your night-time ritual from wherever, whenever!

9.) GET IN THOSE HOURS

Everyone needs a different number of hours of sleep per night. It seems like the recommended amount is between 7-8 hours, but some studies have indicated that women need at least an hour more than men and as we know, most of the ‘doctors recommendations’ of all kinds are based off of the male body and male needs. Do with that information what you will.

From my personal experience, if I get 10 hours of sleep I feel great in the morning. Usually though I get between 8-9 because although I go to sleep early, I wake up early for pilates or a sunrise walk. (I also often shop around on The Real Real or Revolve for…. 30-45 minutes in bed which is exactly what not to do.)

With all that being said these are the steps I take to sleep my best:

OTHER TIPS:

If you’re interested in cataloguing what works and doesn’t work for you, tea at a certain time, different types of dinners etc. it can be hard to know which factors make a big difference if you aren’t tracking your sleep quality. If you do want to track your actual sleep you can use an apple watch or Oura Ring. (I personally have an OURA RING (If you sign up through my link you get $40 off your ring!!) I check out my sleep data a few times a week)