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*This sleeping tips post has been sponsored by Breathe Right®. I participated in an Influencer Activation on behalf of Influence Central for Breathe Right®. I received product samples to facilitate my review as well as a promotional item to thank me for my participation. As always, all opinions and thoughts provided are entirely my own. Thank you for supporting the brands that support Coming Up Roses!
You know those weeks where you’re just exhausted? Like, doggone tired. Pooped. Ready to just plop over and get shut eye the second your head hits anything relatively soft and fluffy.
Been there – currently there – and feeling your struggle. It’s real, and it’s a major pain when you’re trying to get stuff done #girlboss style, but all you can think about is your comfy duvet…or how many espresso shots is too many espresso shots. (The limit does not exist, right?).
I get it. I’m a senior at UPenn, and amidst finishing classes and planning post-grad life, I’m planning my fall 2016 wedding, blossoming this online community, singing with my acapella group, guiding my freshmen hall through exam time (yay for RAs!), and working on a few other humungo projects (stay tuned!). Plus, I just have lots of other things I love to DO! I’ve been forcing my butt out of bed at 6:30 everyday to hit the gym before the day begins. There’s a laundry list of Periscopes and collaborations I’m in the process of planning and shooting and editing. I’ve got my amazing family that I’ve been trying to see in person at least twice a month. I don’t “have time” for sleep, and I’m sure all of you have similarly cray agendas (please tell me it’s not just me!), and it never feels like there’s enough time in a day to conquer it all.
But I love sleep, and so do you, and we *need* a good night’s sleep to re-charge and allow our busy bodies to brace for the next day.
Seriously, science is on our side on this one. Sleep has been proven to help improve your memory, spark your creativity, improve your grades in school…even make you live longer. So when it comes to getting your zzzzz’s, it’s important to set yourself up for a night of relaxation and maximum shut eye.
7 SLEEPING TIPS TO GET THE NEST NIGHT’S SLEEP
- Start your night with some l-a-v-e-n-d-e-r.The scent of lavender is the quintessential thing to incorporate into your nightly routine. If you don’t have lavender essential oil to diffuse throughout your home, grab a lavender-scented room spray or mist and focus on your bedroom, misting the area around your bed and pillow.
- Find a favorite decaffeinated tea.Herbal teas or anything with chamomile, lavender, St. John’s Wort, Valerian, rose hip, or spearmint, among other ingredients, typically have properties that help you unwind and feel sleepier. Quite a few brands boast “sleepytime” or “bedtime” varieties, so try and few and stock up on your favorite!
- Develop a routine – and stick to it!Your body can get into a rhythm and remember when it’s time to shut down, so on those days when you’re feeling amped or having trouble winding down…hopefully routine kicks in and does half the job. Figure out what you need to do to unwind and what order makes the most sense for your lifestyle, then try to replicate it as closely as possible night after night to ensure your body gets in the groove and gets on board for falling asleep with ease every night.
- Light some candles.While I’m candle-obsessed and keep the flames burning from the moment I arrive home to right before I hop into bed, lighting candles as part of a nighttime ritual can really set the mood for your own relaxing night.
- Take a hot shower.When you’ve got the A/C cranked up (or heck, even some fans!) or when indoors matches the outside brisk air, sciences comes into play yet again. A warmer shower followed by cooler air temps causes your body temperature to drop, leaving you feeling drowsier and lethargic. This dropping body temp is nature’s way of signaling your body to start winding down; when you follow that with cooler air, it makes climbing into bed that much better.
- Log off and shut down– nix the electronics! Our bright screens actually act as cognitive stimulation, meaning they are exactly what we *don’t* want happening right before sleepytime. The glow goes right to your brain and ends up delaying the release of melatonin – the sleep-inducing hormone. Instead of letting yourself get unnecessarily hyped up over social media notifications, late night emails, or mindless browsing, just shut it off. I personally prefer using those few extra minutes to catch up with J, read some Scripture, or write out a plan for the next day. It feels so much more fulfilling, plus I’m more likely to get to bed earlier while alsosleeping easier and better. Win, win!
- Your nose knows – so use Breathe Right®.We all know that a good night’s sleep can help lead to a better next day, and breathing better helps you sleep better. Creating nighttime habits and really making the most out of bedtime means you can get your #NightsRight by breathing and sleeping better than ever before. Breathe Right®nasal strips are a drug-free, clinically proven way to instantly lift your nasal passage and open your nose to help you just. breathe. better and get that dreamy night’s sleep you’re always wanting. By applying them in the middle of the bridge of your nose (get application instructions on their website here), they literally open your nose up, sometimes up to 38% more than typical nasal decongestant sprays that you’d use during cold or allergy season. Remember how we talked about lavender working wonders in a nighttime routine? Breathe Right® nasal strips have a lavender scent option, among other varieties, meaning your entire being can be immersed in lavender sleepytime goodness. #yesplease. I notice a difference literally the *second* I put my strips on my nose since you physically feel your nasal cavity opening up, allowing for more airflow.
What’s your favorite way to relax and prep to get your best night’s sleep? Any sleeping tips you’d like to share?
Have you ever tried Breathe Right® nasal strips to help you breathe and sleep better? Let me know in a comment below! I’m always on the hunt for new things to try or sleeping tips for own personal nighttime routines, so suggest away your favorites.