Are you down with 6 AM? Some of us may never be, no matter how much sleep we get! But early-riser or not, there are plenty of things you can do to sleep better, so you can wake up rested and with more energy to tackle your day.
If you tap snooze a million times and trudge through your mornings feeling low on energy, we’re talking to you! And you’re not getting off to the best start. Plus, being tired definitely doesn’t help you perform your best or give you the brainpower (or willpower) to make the most of your day.
Set yourself up for sleep success and take charge of your slumber by trying these trend-worthy sleep essentials for better sleep.
Essentials for a Relaxing Sleep Environment
Is your bedroom a sleep-promoting haven or does it have the ambiance of a walk-in closet? It doesn’t need to be Instagram-worthy, but creating an environment that encourages relaxation can make a huge difference in your sleep quality. If your bedroom isn’t exactly primed for R&R, give it a sleep makeover to set the mood for better rest.
The lighting in your bedroom is a good place to start, because light exposure plays a role in our sleep and wake patterns, and it has a profound impact on our general health and wellbeing.1 Try replacing your bedside lamp with a Himalayan crystal salt lamp, which has a relaxing, warm hue and supports wellbeing.
Keep blue light exposure to a minimum at night (that includes your phone or tablet) because blue light may impact your circadian rhythm and suppress melatonin production.2 You may even consider getting a sleep mask to help block light out completely while you sleep like the Dream Silk Sleep Mask available here.
Himalayan Crystal Salt Lamp
Aloha Bay Himalayan Crystal Salt Lamp uses the unique power of Himalayan crystal salt to generate negative ions, which may help clean the air and support overall well-being.
Dream Silk Sleep Mask
Get the healthy, restorative sleep that you deserve with Earth Therapeutics Dream Silk Sleep Mask. These plush, luxurious sleep masks block out light and other visual distractions that can stop you from falling asleep. They are great for cat naps, sleeping while traveling or just getting a great night's sleep.
Essentials for a Soothing Nighttime Routine
Sometimes a little predictability can go a long way. Sticking to a nighttime routine will help signal your body and mind that it’s time to relax and sleep. Create a routine that works for you and that you can consistently follow each night. Dim the lights after dinner to mimic natural light patterns, and put electronic screens away. Curl up with a book, listen to soothing music, or start a meditation practice.
Add self-care rituals to your nighttime routine as well, like doing some light stretches or taking a relaxing bath. Just make sure to leave an hour between your warm bath or shower and bedtime, so your body has time to cool down before bed. You could also opt for a soothing foot soak instead, or pamper yourself with a face mask made with activated charcoal or a matcha green tea to detoxify your skin.
Refresh your body and mind with a soaking bath made with Swanson Ultra Magnesium Chloride Flakes sourced from the Zechstein seabed in the Netherlands, which is one of the world's purest sources, or try Dr. Barbara Hendel's Himalayan Crystal Salt sourced from the Himalayan Mountains.
Soothing Lavender Bath Soak
Our ancient minerals magnesium chloride flakes will leave your skin moisturized and soft. Use Swanson Ultra Magnesium Chloride Flakes in a full bath or a foot soak, and add a few drops of relaxing lavender essential oil to make it extra special.
Calming Matcha Green Tea Face Mask
Mix a small amount of water (we used filtered or distilled) with our matcha green tea powder and you’ll get a creamy paste that makes a soothing and skin-calming antioxidant face mask. You can also add a teaspoon of honey or yogurt to help moisturize your skin. Leave the mask on for about 10 minutes then rinse with warm water.
Detoxifying Activated Charcoal Face Mask
Break open two capsules of Swanson Premium Activated Charcoal and mix the powder with a teaspoon of certified organic extra-virgin coconut oil, plus a little filtered or distilled water, to make a detoxifying mask that draws out impurities. Let the mask dry before gently removing with warm water and a wash cloth. It usually takes about 10 minutes to dry.
Essential Oils for Sleep and Stress Relief
Does stress keep you up at night? Promote relaxation and reduce stress by unwinding with aromatherapy and essential oils. You can add essential oils to an oil diffuser, or use them in baths, sprays, lotions and more as a part of your bedtime ritual.
Make a calming body oil by adding 5 drops of essential oil to 2 tablespoons of a carrier oil like sweet almond or jojoba oil to support skin health and relaxation. Or add a few drops of your favorite, relaxing essential oil to a washcloth and put it inside your pillowcase to help promote calmness while you sleep.
Try these essential oils to promote relaxation and combat stress:
- Lavender Oil Benefits
Lavender oil has a soothing, floral scent & may help reduce nervous tension.
- Rose Oil Benefits
Rose oil may lift your mood and promote tranquility.
- Ylang Ylang Oil Benefits
Ylang Ylang may relax your body and nourish your spirit
- Chamomile Oil Benefits
Chamomile may be a calming scent that helps combat nervousness and agitation.
- Frankincense Oil Benefits
Frankincense may relieve stress and promote a sense of peace and relaxation.
- Vetiver Oil Benefits
Vetiver oil may be a soothing tonic for the nerves and calm the mind.
- Bergamot Oil Benefits
Bergamot oil may be relaxing, calm emotions and reduce tension.
See our Beginner's Guide to Essentials Oils to learn more about how to use essential oils, and check out Say Om: 6 Tips to Help You Relax and Reduce Stress for everyday tips to add to your relaxation and nighttime routine.
Essential Herbal Teas for Sleep
There’s something innately relaxing about having a cup of tea any time of day, but some caffeine-free herbal teas are ideal for promoting sleep. Herbs have been used as health tonics for centuries, and one of the most ancient herbal tonics is chamomile, which helps calm nerves, encourages relaxation and helps promote deep sleep.3
Other sleep-promoting herbal teas include valerian root, lemon balm, passionflower and Tulsi Sleep tea, which is a popular blend. Tulsi Sleep Tea combines many anti-stress herbs, including brahmi, ashwagandha and shankpushpi, with chamomile, cardamom, peppermint and holy basil to create a delicious herbal infusion that promotes calm, restful sleep.
100% Certified Organic Chamomile Tea
Fragrant and flavorful, chamomile is one of the world's best-selling and most cherished herbal teas. Chamomile Tea is perfect at the end of a busy day or any time you need a relaxing break. Our Certified Organic Chamomile Tea is produced from fresh, dried flowers. For the price and the quality of our organic tea, you can't go wrong.
True Wellness Tulsi Sleep Tea
Organic India Tulsi Sleep promotes calm, restful sleep with certified organic herbs. It soothes restlessness and supports nighttime relaxation before going to bed. Two varieties of tulsi, krishna and vana, are blended with anti-stress herbs, including brahmi, ashwagandha and shankpushpi, which also deliver restorative energy needed for healthy sleep. These herbs are blended with chamomile, cardamom and peppermint to create a delicious herbal infusion that promotes a calm, restful sleep. Tulsi, also known as holy basil, is valued in India for its health qualities. Caffeine free.
Natural Sleep Supplement Essentials
Looking for supplements that’ll help get you to slumberland? Some of the best sleep-aid products are also the most natural–like melatonin. Your body produces some melatonin on its own when your sleep and wake cycles are on track, but sometimes you might need a little help getting your rhythms back in order, and melatonin supplements may help.4
Another natural sleep aid, magnesium, works double time. Magnesium may help you sleep better at night and have more energy during the day—and not just because you slept better. Magnesium plays a role in cellular energy production,5 and it offers a lot of other perks too. Learn more about it in the articles Magnesium for Sleep and Magnesium Benefits & Uses.
Triple Strength Melatonin Supplements
Reset your internal clock and re-establish healthy sleep patterns safely with Triple Strength Melatonin. A hormone secreted by the pineal gland, melatonin helps regulate the circadian rhythm, the "internal clock" that controls the body's sleep/wake cycle. It also acts as an antioxidant, combating the free radical damage associated with aging. Our high-potency Triple Strength Melatonin capsules deliver 10 mg of pure melatonin.
Triple Magnesium Complex
Swanson Triple Magnesium Complex is the best supplemental source of magnesium for a strong, healthy body. One of the most important minerals in the diet, magnesium is essential for strong muscles and bones, cardiovascular health, and nervous system function.
Essentials for Better Sleep
Small changes can have a lasting impact on your quality of sleep. Set the stage for a restful night by creating a relaxing sleep environment, starting a soothing nighttime routine and embracing sleep-promoting essentials like aromatherapy oils, herbal teas and natural sleep supplements, so you can say goodbye to the snooze button and hello to better sleep!
Want more tips for sleeping better? Read Zealous About Zzzs: Sleep Benefits & Sleep Hacks for Everyone and 10 Tips to Better Sleep.
Which Swanson Health products are your favorites for promoting sleep? We’d love to hear your tips in the comments below!
1 Light, Sleep, and Circadian Rhythms: Together Again. PLOS Biology. http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1000145 (Accessed 2/20/2018)
2 Blue Light has a Dark Side: Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side (Accessed 11/06/2017)
3 Chamomile: A herbal medicine of the past with bright future. US National Library of Medicine. National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/ (Accessed 2/20/2018)
4 Melatonin. WebMD. https://www.webmd.com/vitamins-supplements/ingredientmono-940-melatonin.aspx?activeingredientid=940 (Accessed 2/20/2018)
5 Magnesium Fact Sheet for Consumers: National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/ (Accessed 12/29/2017)