Sleep is one of those things that I take pretty seriously. I need a comfy bed and I very much look forward to going to bed at night. With anxiety it can be hard to get to sleep and stay asleep. It's important for me that my bedding is clean and made with natural fibres.
With a background as a holistic lifestyle coach, sleep is obviously a pretty big focus for me. As a conscious consumer, the choices I make for my sleep are also important.
So here are my 22 top tips:
1. Natural mattress with the proper support
I bought all of the mattresses in my home from Soma Organic Mattresses. The owner is pretty amazing and very helpful. He went out of his way to get me a king sized bed at wholesale from one of his suppliers as he himself doesn't sell beds. His name is John and their number is 1-844-276-2337.
2. Bamboo bedding
There is nothing better, at all. Forget high thread count, forget silk or .... even organic cotton. Bamboo bedding is so unbelievably soft and silky. It gets softer which each wash, however it also becomes a little gently used looking, which I'm fine with. I buy mine from Home Sense when I notice they have them in stock and they don't cost very much. I usually go through a couple sets a year. The old sheets find lots of good purposes in my house.
3. Sleep with a weighted blanket
I found a weighted blanket that I love and it's the only one I'll recommend. It has a bamboo outer layer so you don't overheat using it. It's the Iced blanket by Hush Blankets. They're a Canadian company and they were also on Dragon's Den. I'm seriously obsessed with their bamboo iced weighted blanket and every bed in my house has one.
In terms of the size, the twin is nice for the couch or solitary cuddles. If you have a large bed and want to use it on your bed, go for the larger sized options. The twin works well for my kids, including my toddler.
It really does help ease the nerves. I've had a few panic attacks and curled up in the blanket, I actually had a few on me at once and I have the twin sizes. There is something very comforting about a weighted blanket. Especially great for single women like me, without a cuddle partner.
I have a code for you to SAVE $50 on the Iced Hush Weighted Blanket with discount code JULES.
Use this link to purchase the Iced Weighted Blanket by Hush. It's the only style of theirs I can recommend. The bamboo outer layer makes it especially nice.
4. Proper pillow for your sleeping style and a natural pillow
There are so many options for pillows made with natural fibres. I have an assortment and I also typically get them from Home Sense. But remember, just because something is natural, doesn't mean it's better for you in particular; use what works for you, and avoid things that you have a reaction to.
5. Avoid toxic laundry products
Don't use regular laundry detergent or dryer sheets on your bedding. I use Nellies laundry soap with some drops of lemon & tea tree or lavender essential oils. I also recommend wool dryer balls with natural essential oil drops for your sheets in the dryer. It will fluff them up and also leave your sheets smelling fresh.
I actually buy my Nellie's in a large tub online form Costco. It saves me time and energy and is also better for the environment, of and they have free shipping. No brainer.
6. Duvet over comforter
Choose a light wool duvet if possible. Wool will wick the moisture from your body and won't overheat you. Look for one with an organic outer layer. You can then use a bamboo duvet cover over it to help keep it breathable.
Comforters are typically made of artificial materials. I would choose a duvet over a comforter. If you want to dress up your bedding, use a nice decorative quilt over your duvet and some pillows.
7. No electronics in the bedroom
Leave the TV in the living room, the phone in the washroom or kitchen. I personally don't follow this one, because the TV is already hung above the fireplace in my bedroom, and well because it's just another thing on my to do list. I also use my phone for my alarm clock and need to be accessible for my children. But call me weird, I do have shungite in my room and in areas throughout my house with more electronics.
Another reason electronics aren't recommended in the bedroom is because they usually have power-on lights that can keep you awake and disturb your sleep. They may also have a vibrating or buzzing noise. If you can, unplug all electrical items in your room that you don't use or need or need plugged in.
Turn off the WIFI on your devices in your room while you sleep. Children's rooms should't have wifi or repeaters, and children should definitely keep devices out of their rooms. If they do have a computer in their room, have it hard wired.
Bluetooth products should also be eliminated in the bedroom and within the house as much as possible. When they're not in use, turn them off.
8. Sleep in a dark room
Proper window coverings go along way. Use black out blinds and add black out drapes as well. A dark room for sleep makes a huge difference. This also means you want to have no power-on lights from electronics, power cables or alarm clocks. Point your alarm clock in another direction, you don't want to wake up and see the time in the middle of the night.
Don't use night lights or have any sort of light on your diffuser, etc. This is especially true for young children and babies.
9. Sleep in a quiet room or with a light white noise sound
All my kids sleep with a white noise sound in their bedroom, and they always have. Even when we travel, and I'm going to say, they are great sleepers. The sounds are helpful for many reasons; it creates a consistent background noise which can be comforting and it can also black out any background noise from animals, the door bell, etc. This can also help if you have a partner who snores or grinds their teeth.
There are many apps with a sound machine, but there are also physical ones that you can plug in that also run on batteries like this Homedics ones. This one is my preference.
10. Proper temperature and humidity
This is important. It is said that people sleep best in cooler rooms. I know this to be true for myself and also my daughters. Their room is a little cool in the room but they have their own weighted blanket and sleep on the silkiest soft bamboo sheets. It's not great for littles to be overly dressed over the night, as they could overheat.
I find sleeping in the bare or with as little as possible helps with a better sleep. This may not be true for those who share a room or have had experiences with sharing rooms. Having lots of heavy clothes on can be a distraction throughout the night. Think little shorts and a tank.
Humidity is a huge deal. If your room isn't humid enough you will have issues with your breathing, along with your skin (oh and the carpentry too). Especially so if your seasons change a lot or are drastic . Look into a small little humidifier, one without lots of intricate pieces and filters.
If you have a separate system for your entire home, make sure you make necessary adjustments through the year. I had a steam humidifier installed this past fall, but I also have a little Friday Baby humidifier in my toddlers room as it also serves as a diffuser.
I like this one by Frida Baby. Just don't use the nightlight and remember to wash it frequently.
11. Avoid disturbing shows or entertainment before bed
This is a given, but maybe keep the crime shows for another time of the day or a little earlier in the night, the news as well, even documentaries. Really anything that could trigger you.
12. Put your phone away and turn off the TV an hour before bed
This can be a hard one. if you're going to do it, wear special glasses for the evening and also adjust your device brightness. Keep whatever it is you're doing positive if you can.
13. Save the stressful email for the morning
Don't go down the rabbit hole and don't start the work unless you can finish it. Save the stress for a clear head in the morning.
14. Write it down, get it out
If you're having some heavy thoughts or feelings, write them down. Maybe reflect on the day or what you want for tomorrow. This will help with your ruminating thoughts and you won't feel so much pressure to remember. Sometimes thinking about creative things before sleep can be positive, like business, or dreams, but if anything is stressing you out about the day or what's to come, get it down on paper or a voice recording.
15. Go to bed clean
Seriously, brush your teeth, wash your face and if you can give yourself a little body shower. Try to minimize the fragrances and keep it short and sweet. Use your lotions and potions on your face. Run the floss through your teeth. Do whatever it is you want to do, but crawling into bed clean feels so much better and it provides a much cleaner and healthier sleeping environment.
Don't crawl into bed with dirty or outside clothes on. Your bed should be healthy clean place as you spend most of your time there.
16. Don't overeat and avoid sweets
It seems that everyone likes to eat just a little too bit in the evenings; I know I do. It make me sleepy, but I know I don't sleep better because of it. My body is way too busy working with all the food to allow me proper rest.
So as much fun as it is, or as comforting as it is, it's not ideal. This goes for drinking alcohol too. That's just not a good idea ever in my opinion, but especially not before bed and especially not too much.
17. Avoid caffeine later in the day
If you are sensitive to caffeine or if you don't sleep well, try to eliminate it all together after 12 noon. There are other ways to maintain energy levels and actually having too much caffeine can create larger spikes and drops in energy levels and can also create sugar cravings.
18. Try supplements like Magnesium, CBD, Melatonin, Mushrooms and Adaptogens
There are a lot of great products on the market to help promote healthier sleep. Natural Calm is magnesium bicarbonate that doesn't absorb easily, which means quite a bit is passed through the digestive system creating a more active bowel; however it can be helpful in the evenings to promote sleepiness and also helpful for those much anticipated morning bowel movements.
The other option is a magnesium bisglycinate supplement; this is more readily and easily absorbable by the body therefore offering more long term benefits, but because of the slower absorption rate, it can be slower to produce the sleepiness results and the more drastic side effects of a relaxed bowel.
CBD doesn't get you high, so if it's legal and accessible where you are, give it a try.
19. Listen to a meditation or read a book
If you typically fall sleep to it, put it on a timer. You can do a meditation laying down, you don't need to be seated in the traditional way how people imagine. If you're going to read a book, choose one that you won't particularly love and want to stay up for.
20. Have a bath with salts and pure essential oils
A warm bath with soothing music and bath salts will unwind your mind and body for sleep. Use magnesium salt or Himalayan pink salt. Just add pure essential oils to the bath. I stay away from scented products or those with a long list of ingredients.
21. Go to sleep at a regular time every night
Your body will start to adapt and will settle on the schedule if you stick to it. Just don't be random.
22. Don't drink much before bed
Washroom trips are kinda annoying at any point of the day, but they're especially so during the night when you just wish you could stay asleep. This includes tea, water, and especially soda or alcohol.
Healthy sleep is something I'm super passionate about, for myself and my daughters. To me there is nothing better than a good sleep, a clean sleep, a supporting sleep. It should be a time to rest and renew not stress.
Oh and my top tip, is to create a peaceful sleeping space. Use soft colours and materials, surround yourself with comfort and things you love.
Hi, I'm Jules; a multi-passion business woman, entrepreneur, independent and mindful mom to 3 girls, luxury travel and fitness lover, planner, organizer and occasional lifestyle blogger. I live mid-town Toronto with my three daughters. Any chance I can, I'm booking a vacation. I appreciate quality, truth and vulnerability, and love natural products