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September 29, 2022 - wellness

7 Tips to Create a Stress-Free Sleep Routine

No matter what you have going on, we know life can get overwhelming. From work to families to the fun things in between, you’re often on the go and handling multiple responsibilities at once. Unfortunately, a lot of that stress carries into the end of your day, which in turn, affects your sleep.  

We want to help you take less stress into your evening and find better sleep. Below are seven tips to help you create a stress-free sleep routine. Use these suggestions to help wind down and find better, more restorative sleep.   

CREATE THE ENVIRONMENT 

Create a calming space before bed. Put your phone down—that blue light glow can make it hard for your brain to shut down for the night. Set your phone and other electronics aside an hour before you want to go to sleep. You can leave your phone to charge in a different room if that helps resist the temptation.   

Once you have the distraction of the phone gone, settle in for a relaxing evening. Turn off the harsh overhead lighting and opt for soft, horizontal light from lamps. Reach for a book instead of a screen to end your night, preparing your mind and body for a good night’s sleep.  

A Malouf™ adjustable bed base can aid in your relaxation. Move the base to the ideal position for reading and add a few minutes of back and leg massage as you get ready to go to sleep.   

SLOW IT DOWN 

Mediation is a great way to wind down each day. The deliberate process helps you get out of your head and be more present and aware. Physiologically, meditation lowers your heart rate, decreases blood pressure, and encourages slower breathing. There are many levels of meditation, so start where you’re comfortable. Start simply with slow, focused breaths for a few minutes then work your way up to more thorough sessions.   

SOAK IT IN 

One way to induce good sleep is with a warm bath. Turn off the lights and use calming candles to create a soothing environment. Aromatherapy bubble bath, bath salts, or oils will help you feel calm and comfortable. Once you’re in that relaxed state, the transition to bedtime will be that much smoother.   

SLEEP INFUSION

The aromatherapy you experienced in the warm bath can be implemented in your bed as well, with an infused pillow. With everything from lavender to peppermint to CBD, there’s an infusion for every wellness goal. Each pillow includes an extra bottle of spritzer to keep the pillow refreshed. As a bonus, a new pillow is an easy way to create a better sleep experience for yourself.  

INVITE GOOD SLEEP 

When you practice good sleep hygiene throughout the day you will be more likely to have an easier time calming down and falling asleep. Things like a consistent bedtime and a tidy bedroom will help your brain and body call it a night. Check out this past blog post for eight suggestions for better overall wellness that will contribute to better sleep.   

ADDED WEIGHT 

While you’re reading or watching your favorite show, snuggle in under a Malouf Weighted Blanket. Weighted blankets mimic deep-touch pressure—just like a really good hug, or relaxing massage. This pressure prompts oxytocin, a hormone that naturally helps you feel calm and safe.  

LET IT OUT 

Your day-to-day stress can build up, making it hard to let go and fall asleep. Find an outlet that works for you—exercise, journaling, or listening to music. Use this time as an opportunity to let your stressors out and clear your head before bed.  

With these tips, you can create a solid routine to help you find better sleep. Looking for more? Learn about relieving stress for bedtime from the Sleep Foundation here. When you sleep well, you live better, and that’s something you deserve.  

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