so, yesterday, i talked about my overall sleep issues – from the little ones that plague me in my own bedroom to the bigger ones that hold me back when traveling – and today, i’m offering up 5 tried and true tips i use to help get me on my way to dreamland. these tips work best for me at home (of course), but they’re also easily adapted to travel. little things such as bringing a pillow spray that reminds you of home, toting your eye pillow from place to place (i’m that girl), and making sure you hunker down with a good book before bedtime can make a huge difference in the quality of your sleep. so, without further adieu, sleep tips!
number one: invest in nice sheets. my personal favorites are these from pottery barn (and i have this duvet). they’re soft as can be (and only get softer over time), they come in crisp white (my favorite for creating a calming space upon which to snooze), and bonus: they’re pretty darn cheap! which means you don’t have to feel guilty about replacing them when the sun yellows them or you accidentally spill food that stains in your bed (what? that’s just me?). if you invest in anything, make it your sheets. there’s nothing like getting into a bed with scratchy sheets (my legs are tingling just thinking about it). your bed should be your oasis, the place where you escape from the world. so make it nice. bonus points for a big fluffy comforter, lots and lots of pillows, and a good mattress (which can make all the difference).
number two: power down. this is probably one of the most important ones. i know we’re all glued to our iphones, and i personally am guilty of checking my instagram feed right before bed, but it’s best for all of us if we just SHUT THAT SHIT OFF. an hour before bedtime, power down. shut off your computer, your phone, your ipad, your nook, your kindle, your TV. anything with a glowing screen should go bye-bye. except the old school kindle, which doesn’t glow at all (!!). hop into bed, or your favorite armchair, or your couch, and grab a book. research shows that the artificial light exposure created by our devices suppresses the release of the sleep-promoting hormone melatonin, enhancing alertness and shifting our circadian rhythms to a later hour. AKA, making it way more difficult to fall asleep.
number three: make it smell good. i’m a huge fan of linen spray, and pretty much anything that makes my life/room/body smell good. so when i stumbled across this pillow spray during a trip to space.NK while in LA earlier this year, i pounced on it. and never turned back. scented with lavender and chamomile, this spray lulls you into dreamland with its calming aromatherapy.
number four: make it dark. really dark. natural light is great for waking up in the morning, but not so great for going to sleep. if you, like me, live in a city, you know that it never REALLY gets dark, what with all the lights of the concrete jungle glowing around you. i’ve been using an eye pillow since middle school, and i kid you not when i say i CANNOT sleep without it. something about the light pressure of the flaxseed, the calming scent of lavender, the cool silk…eye pillows are a godsend. they’re also great for headaches and stress, and can be popped in the microwave/fridge depending on how you’re feeling. i get mine here, in my hometown beauty shop (they’re locally made), but any silk/lavender/flaxseed version will do.
number five: embrace the cold. people sleep better in cold, dark rooms. we’ve already tackled the “dark” part above, so now, we’ve got to tackle the temperature. set your thermostat to 65 or lower, turn on your AC in the summer, open your windows in the winter, invest in a good fan – do whatever you have to do to cool it down. this is a really interesting read from the nytimes on how cooling down your bedroom won’t just help you sleep better, it might even help you lose weight! SCORE. personally, i love the feel of sleeping under a heavy comforter, so i ALWAYS keep it cold (this means i keep my windows open in the dead of winter). there is nothing i love more than the nip of chilly winter air coming through my window at night.
and there you have it: my five tips for falling asleep. other ideas include: exercising daily (this works wonders for me), no coffee after 3pm, and writing down tomorrow’s to-do list before you shut off the light (alleviating all the “omg i have to do this and this and this tomorrow” worries).
now, go on and get some shut eye!