Beat the Bedtime Blahs: 7 Tips for a Better Night’s Sleep

How you end the day makes all the difference. Your evening routine can either set you up for a cheerful and fulfilling day or one full of frustration and exhaustion. Here are seven steps you can take to create a successful bedtime routine that will give you more restful nights and more productive days.

1. Set an alarm for bedtime.

Try setting an alarm for one hour before you’d like to be settled in bed to remind you that it’s time to step out of your day and start winding down.

2. Drink up!

Since you end up going 6–8 hours without any liquid at all, drinking water throughout the day and before you hit the sack is essential to keeping yourself hydrated. Try adding Lavender Vitality™ essential oil to your water or herbal tea for a calming influence. Aim for an hour before bed, so you aren’t waking up in the middle of the night for a bathroom trip.

3. Give yourself a little face time.

Make sure to give your skin and teeth the TLC they need. Refresh and renew your face with a mild wash such as our ART® Gentle Cleanser. You should also use gentle products on your teeth that are free of synthetic dyes and fluoride such as our Thieves® AromaBright™ Toothpaste and Thieves Fresh Essence Mouthwash. Taking time to establish and follow this important hygiene ritual will help you feel fresh and relaxed before bed and can signal to your brain that it’s time to calm down.

4. Take notes for tomorrow.

Write down a brief game plan for a productive tomorrow. While creating your list, remember to envision the kind of day you’d like to have, how you’d like to feel, and the top priorities you’ve got in your sights. Get it down on paper and you won’t spend hours trying to fall asleep thinking about what your day might look like.

5. Set yourself up for success.

The night before, prepare your outfit, your breakfast and lunch, or complete other tasks you’d usually take care of in the morning. The fewer tasks looming over you, the quicker and happier you will be getting out of bed in the morning.

6. Ditch the tech and read a book.

The light from electronic screens can trick your mind and body into thinking it’s still light out. Try leaving technology out of your bedroom to help you shift into to a calm, relaxed, and clear state.

7. Add essential oils to your routine.

Try diffusing Lavender, Stress Away™, or your favorite blend of essential oils with comforting aromas as you prepare for bed. Rubbing a couple drops between your palms and brushing them over your pillow can also boost the relaxing aromas and can make jumping into a cloud of pillows and blankets feel extra luxurious.

YL tip: Did you know that Valerian essential oil helps promote feelings of calm, serenity, relaxation, and that it can ease occasional restlessness? Add Valerian to your bedtime routine by diffusing a few drops 30 minutes before you go to sleep.

Want more tips for getting that ever-important beauty rest? Check out our essential tips for bedtime. For more tips on winding down any time of day, learn more about Peace & Calming.

This blog was reprinted with permission from the Young Living website.