This post is sponsored by Magic Linen, a small, family-based business that focuses on creating timeless, long-lasting linen products made from European flax that are eco-friendly and Oeko-Tex certified. I’ve purchased their bedding products in the past (along with their face masks), and personally reached out to them to see if they would be interested in working together. This is a company I’m obsessed with and highly recommend. Receiving their products for this post made me feel like a kid on Christmas morning! 

As a light sleeper and someone that’s struggled with anxiety, I’ve learned how to slip off into the land of nod and sleep more peacefully throughout the night.

Not only can sleep help recharge and restore our bodies, but it can also help us ward off disease. Poor sleep can affect our mental and emotional state and can even weaken our immune system. And while it’s important to get 7-9 hours of sleep per night (or more depending on age), I’ll take quality over quantity any day.

Whether you’re looking to fall asleep quicker, sleep more deeply, or wake up less often, here are some bedtime rituals you can try tonight for more peaceful sleep.

The first step to better sleep is to create an environment that supports you. To do this, create a cozy sleep sanctuary filled with layers of luxurious bedding you’ll want to sink into. Be sure to choose sustainable bedding that’s free of toxins and chemicals, as the last thing you want to do is snuggle up with harmful ingredients like formaldehyde.

Linen is my go-to choice for bedding, which comes from the fibers of the flax plant. It’s environmentally-friendly, hypoallergenic, and highly absorbent. It’s also durable and gets softer with every wash. And because linen is a breathable fabric, it will keep you cool in the summer and warm in the winter.

Not to mention, linen has a laid-back, effortless style that feels casual, natural, and rustic. Even a messy bed will look beautiful in its own right.

However, not all linen is created equal and is one of the reasons I love Magic Linen. Not only are their stonewashed linen products well-made, beautiful, and timeless, but they are high-quality and feel oh-so-luxurious, cooling, and cozy. Plus, all of their products are made in Lithuania, where linen has deep roots in folklore and mythology.

Before laying down, calm your mind, body, and spirit by stretching, taking a bath, meditating, praying, journaling, sipping on tea, or reading. You want to allow yourself time to clear your head and relax.

If you have a lot on your mind, you can journal or try a “brain dump” exercise where you simply write down anything and everything you’re thinking and feeling. Sometimes it helps to simply get it out of your head and onto paper.

I personally enjoy doing Yoga Nidra Meditations before bed as they help my body fully relax, and I always sleep more deeply afterward. You can find guided meditations on streaming services such as Gaia or on apps like Meditation Timer. And it doesn’t hurt to think about what you’re grateful for, which can boost your mood and help you end the day on a positive note.

In fact, did you know journaling or practicing meditation during the day can also help you manage stress and sleep better at night?

Just as you would help a child wind down before bed, you’ll want to set the tone to help yourself do the same.

An hour before bed, consider dimming the lights, lighting a candle, or turning on a diffuser filled with soothing essential oils, like lavender. You can also play sleepy music or use a noise machine. Make sure the room is cool and dark, as this helps promote better sleep. I always sleep better when using an eye mask.

Just as healthy bedtime rituals promote more peaceful sleep, some habits have the opposite effect. Here are a few things to try to avoid before bed.

This is the hardest for me, and I think most people will agree as we’ve all become glued to blue screens, whether that be our phone, computer, or television.

However, the best way to help yourself wind down is to avoid tech for at least 30 minutes before bed. If you struggle with this, try starting at 5 minutes before bed, then 10 minutes, and work yourself up from there.

In fact, studies show it’s also best to avoid any and all EMF (electromagnetic field) devices while sleeping, as they can be disruptive and negatively affect our health more at night. This means turning off or unplugging all bedroom electronics, including your phone (or set it on airplane mode) and even your router. You may choose to move your phone out of the room entirely and use a physical alarm clock if necessary.

I’ll admit I haven’t subscribed to all of these practices, mainly because I enjoy using my phone for sleepy music or guided meditations which help me drift off to sleep, but they are worth noting if you’re still struggling to get good shut-eye.

Stimulants, such as caffeine, can make it more challenging to fall asleep at night, so it’s best to avoid it after 3pm. And Exercise, except for stretching, can increase your endorphins and give you more energy, the last thing you want when you’re trying to fall asleep. (Although exercising during the day can apparently help you sleep better at night.) Eating less than 3 hours before bed can also keep you up, due to indigestion or heartburn.

While it’s a good idea to partake in activities that help you relax, it’s best to avoid having any “big talk” conversations right before bed. That’s because serious discussions can become either exciting or stressful, making it more challenging to quiet your mind. Rather than feel a sense of calm before bed, you may lay there obsessing over your last conversation, what you did or didn’t say, or what needs to get done.

I’d also add not watching anything overly stressful before bedtime, as that can stir up emotions and activate your sympathetic nervous system.

If you often wake up in the middle of the night with your mind racing, chances are you’re stressed or dealing with anxiety. While there are times I wake up worrying about the past or the future (I think most people deal with this at one point or another in their lives), managing my stress better during the day and creating a bedtime routine have made it a rare occurrence.

Gabby Bernstein recently shared some beautiful advice on her podcast for anyone struggling with sleep due to anxiety over decision-making. You can get out of the fear cycle by turning the decision over to a higher power and allowing the answer be revealed to you. Ask God, the Universe, Spirit (or whatever resonates with you) to figure it out for you. You’ll instantly feel a sense of relief that you don’t have to figure it out on your own. This can bring you into a higher vibration and help you receive intuitive guidance. Not only will you likely fall asleep quicker, but you’ll wake up with more clarity. 

I hope this post has inspired you to try a new bedtime ritual or gently reminded you of a habit you’d like to practice more consistently.

Do you have any bedtime rituals that help you sleep better? 

(You can also find them on Etsy and Amazon)

Sleep Study References:

NCBI and Innovations Report

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