10 things to consider buying if you want great sleep
written by Jasmine Irven
I almost titled this “10 things you need if you want great sleep” but decided to shift away from that wording because I never want to encourage unnecessary consumption.
If you find you’re sleeping well, and have a few key rituals which help get you to relax at night, then maybe none of these are necessary! But I’m assuming if you clicked on this *hopefully non-click-bait-y * link that you may be struggling with catching your ZZZs.
As with everything else I write, I want to give you options. Don’t feel that you need to buy everything all at once (or at all)! Maybe try adding in a couple of these at a time and progressing from there.
Holistic living should not be complicated. I encourage you to take a read, see what resonates or peaks your interest, and then consider investing in a couple of things which you feel might really make a difference in your sleep + therefore in your overall wellbeing.
You likely already know the importance of sleep, but for some reason it’s the first thing to fall to the side when we are stressed, busy, trying to grow our business, feeling obligated to go out, etc. Let me just recap why you should be putting a lot more energy into your sleep:
Can help reduce stress levels, which in turn can help with managing blood pressure.
For increased energy + to help you to feel more refreshed.
Lack of restorative sleep is a significant promoter of inflammation.
The mind may start to deteriorate at a faster pace with chronic lack of sleep.
The body needs time to repair itself.
Lack of sleep can upset the body’s metabolism and potentially hasten the onset of age-related conditions.
Sleep aids mental health.
Lack of sleep can impact metabolism due to its control of hormones; when you are tired certain hormones are elevated which are the same ones which drive appetite.
Bottom line: lack of sleep can negatively impact all areas of your life. We should all be aiming to get between 7-9 hours of sleep a night (please remember these numbers are very individual – learn to trust your body + your intuition to decide what the magic number is for you).
Now that we know the basics, let’s dive into some tools we can use to help us ensure the quality and quantity of our sleep is where it should be.
blue light blocking glasses
If you, like me, constantly have a lot on the go, it’s likely you’re on electronics until shortly before you go to bed. This is definitely NOT ideal and I am completely aware of this.
I have even outlined my ideal night routine here, which I would love to say I am 100% committed to. The reality is though I am in a very busy season of my life, and I am super focused on where I want to go, so as much as I want to reduce my screen time I also know I need to push through *at times * to continue driving forward.
All that to say, blue light glasses are a lifesaver for me. Our digital devices and screens emit blue light, which have been shown to keep us alert, and disrupt natural sleep patterns. Before the advent + proliferation of tech our bodies used the sunlight for natural regulation of our sleep patterns: when the sun went down, the lack of light meant our bodies started producing the hormone melatonin, which is responsible for our sleep. Now, with our multitude of screens providing a constant source of artificial light, our internal clocks are v confused, and the blue-light causes disruptions in our usual circadian rhythm (aka our sleep cycle).
Blue-light-blocking glasses can help to reduce our exposure to this light, allowing our bodies to continue to produce melatonin when appropriate. I have these from FRDM Eyewearut you could also opt for a more economical pair from amazon.
black out blinds
In a similar sense, your room should also be completely dark (aka the need for black out blinds). Research shows even a little light is enough to cause an increase in the stress hormone cortisol, and to suppress melatonin (our sleep hormone), both impacting and disrupting our natural circadian rhythm.
↳ Let’s dive a little deeper. Your cells naturally respond to light and dark signals. If we think again back to before the advent of tech + screens, the sun and moon naturally regulated our sleep schedules. When our cells sense light they signal to the brain that it’s time to wake up, and to produce hormones like cortisol (known as the “stress hormone”), while suppressing the “sleep hormone” melatonin. The artificial light from our screens causes an unnatural response, confusing our cells and making it harder for us to snooze.
Especially if you live in a busy city or have street lights outside, black out blinds to block light from your windows can be a game changer!
sleep mask
Continuing on the importance of blocking light, a sleep mask can be very beneficial, especially if you have a partner that stays up later than you, or if there are sources of artificial light in your room like a digital alarm clock, or charging lights (though I would definitely recommend getting rid of these sources of light as much as possible first; I always believe you should focus on the source rather than just going for a “band-aid” solution).
A couple options I like are this economical silk mask from Amazon or this sleep well duo kit from Saje.
sleepy time tea
Regardless of whatever else gets in the way, something pretty consistent in my nighttime routine is having a cup of tea. Whether I have this while reading (ideal) or doing work (not so ideal), I definitely find it helps to get me to relax, unwind, and enjoy the final hour or so before bed.
I think the reason this works so well for me is two-fold. By having the tea so consistently, my body associates this little ritual with winding down, and by focusing on using herbs which are shown to promote relaxation and sleep, I’m able to naturally calm down my body.
My favourite teas include those with valerian root (calming, stress reducing, and tranquilizing effect), chamomile (traditionally used to decrease anxiety, and induce sleep), lavender (relaxing sleep aid), and passionflower (reduce anxiety and improve sleep quality).
ear plugs
Ear plugs are essential for me when travelling, and so I definitely recommend having a pair around, but they aren’t necessarily a necessity for everyday life unless you have clear sources of noise you cannot get rid of that are interrupting your sleep. Maybe you live downtown in a city (like me) and have constant traffic noises, or maybe you have noisy roommates.
Whatever the case, creating a peaceful environment for uninterrupted sleep is extremely important. And screaming and putting a pillow over your head often just doesn’t cut it. If you do use ear plugs very regularly, there are some potential side effects, so just take care that you are using them properly. This means making sure they’re clean, being careful not to push them in too far (just enough to block sound), and having similar care not to rip them out in the morning.
essential oils + diffuser
Using essential oils like lavender (known for its relaxing and calming effects), frankincense (supports healthy sleep, calms the mind, and balances emotions), and marjoram (helping to calm the body and mind) are incredibly lovely to help induce sleep. These can be combined to make a pillow or room spray, or can be diffused if you have the luxury of investing in a diffuser. I have this Aroma Om® White diffuser from Saje which I love for it’s simple aesthetic + ease of use.
Saje also has a couple of incredible blends created for sleep including ‘Peaceful Slumber’, and ‘Dream State’. I’ve also fallen in love with their ‘Yoga’ blend, which is a grounding mix to help you feel centred and at peace. I find it really helps me to relax and unwind into a deep slumber, and often use it before bed.
timer for electronics
This is actually a step I haven’t taken yet but am really looking into implementing into my own routine shortly. I think we’re all aware of the damaging effects of electromagnetic radiation from the constant bombardment of messages, calls, wifi, etc. we receive in our tech-filled world.
Possible concerns include everything from a headache and reduced melatonin, to memory loss and other brain changes. Though the amounts emitted from our devices are normally low, constant exposure from such a range of sources does concern me and so, whenever I can minimize this exposure you I try to!
The first step we took in that direction was getting our phones out of the bedroom, which has been incredibly helpful not only in this aspect but also to avoid screen time late at night or in the early morning.
The next step we’re looking at taking is getting a timer like this for some of our outlets, particularly the one that has the wifi plugged in. With these timers you can set specific times at which you want the device plugged in to shut off. This not only helps with ensuring there is reduced radiation at times when you can go without wifi (aka at night) but also acts as a great signal to encourage winding down. As soon as the wifi shuts off at the predetermined time, it’s your sign to start your wind-down routine.
magnesium
Magnesium is a great mineral for inducing sleep. It’s known as the ‘anti-stress’ mineral, for its role in relaxing muscles (magnesium moves calcium out of the muscles to the blood stream, and by removing the calcium it naturally relaxes the muscles). Further it helps to quiet the nervous system, activating the parasympathetic nervous system which is responsible for calming your body and mind.
You can either absorb magnesium through the skin through methods like taking an epsom salt bath (epsom salts are magnesium sulfate and can be relaxing when added to a bath), or by taking a magnesium supplement about 30 minutes before bed.
*please be aware of excessive amounts of absorbed magnesium and talk to your doctor before determining if magnesium is right for you
comfy pajamas
Why is it that so many of us stay up super late resisting sleep but then can’t seem to get up in the morning?? Because it’s hard to break routine. It’s much easier for us to remain in our current state than it is to switch it up and do something else (this also applies to life in general).
Your brain will always try to take the path of least resistance as it likes to maintain homeostasis or balance (which doesn’t require as much energy). When you interrupt this homeostasis, we come up against resistance, so shifting from day to night, and sleep to activity are a challenge!
I’ve found though that when I have a comfy set of pajamas to go along with my ideal nighttime routine I’m more likely to want to start the routine. Sleep is so important we need to focus on making bedtime more enjoyable so we want to experience more of it!!
I’m not in the market for new pajamas but I have been loving admiring this eco-friendly brand Noctu and one of their best-selling nightgowns and pajama pants (made from 100% GOTS certified organic cotton).
a good book
I’m keeping this one super short + sweet. Reading before bed is a great practice to add to your nighttime routine. It helps aid the process of falling asleep by reducing stress (also taking your mind away from whatever you’re currently worrying about), is calming, and therefore helps you to wind down, and the introduction of reading means that you’re ditching the harmful screen time we discussed above. Looking for book suggestions? Check out our resource page for our book recommendations to browse takeaways from past books.
If you’re really struggling, grab the most boring book or dictionary you can find and try reading that. It should do the trick.
bonus tip
Invest in a cute reusable water bottle or glass to keep a cup of water by your bed. Hydrating your body right when you wake is a great way to start the following day on the right foot, and the easier you make this process the more likely it is that your morning routine will also go smoothly.
final thoughts
Creating a better nighttime routine with keystone habits is a great way to ensure you’re getting the sleep you need. This routine does not need to be a complicated, multi-step + expensive process that makes you overwhelmed.
Instead, focus on a couple of things you can implement into your evenings (as much as you can), to relax your body, induce sleep, and improve the quality of shut-eye.
A great start may be avoiding screen time for the last hour of the day, taking a magnesium supplement and drinking some sleepy time tea in your comfy pajamas while reading a book.
Sustainable Bliss Collective endorses products & brands we genuinely love and support. If you end up making a purchase through one of our affiliate links, it will not cost you anything but we may earn a commission. Learn more here.
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
