We know how essential sleep is to our overall health, and we also know that what we do in our waking hours impacts the quality of rest we get overnight. In fact, there are routine steps we can take as part of our sleep hygiene to help send a signal to our brain that it’s time for some shut-eye — even if we don’t realize we’re doing it.
But if you need a little extra help in getting some much-needed rest, here are our top picks for what to stash in your personal wellness for a better night ahead.
Pick 1: Build a solid foundation
Get a good handle on your daily life with minor tweaks and adjustments. James Clear’s Atomic Habits explains the science behind why micro-changes for the better are not only more sustainable, they also build up over time to major, life-altering changes.
Pick 2: Get more active
Getting your heart rate up, and incorporating a workout into your daily routine, is one pro-tip to get your best sleep on. While many of the products on this list don’t require you to do much, let alone get a sweat on, this smart skipping rope is a great and easy way to make sure you hit your daily exercise goals. We love the black, but the rope also comes in coral, blue, pink and syncs to an app on your phone or smart watch.
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Pick 3: Slow it down
While working out earlier in the day is great for your sleep later on, you want to avoid strenuous exercise right before bedtime. Instead, try incorporating into your sleep hygiene some purposeful thinking, positive affirmations or meditation to help slow your heart rate and calm your thoughts ahead of sleep. This cushion is a physical reminder to set some time for this especially. It comes in five colours to blend with your perfect zen space.
Pick 4: Zero in on your senses
One great way to shift your focus away from the day’s worries is to focus on the present, and that means zeroing in on your senses and what’s around you. Harness your olfactory sense with this ultrasonic stone diffuser that not only adds a lovely focal point to any space, but with the right combination of essential oils, can help you set off on your journey to slumber.
Pick 5: Find the right scent
Add a couple of drops of these essential oils to your diffuser. With blends Dusk, Quiet, Nightcap and Sleep, the set is focused on helping you unwind. They are non-toxic, vegan, cruelty free and don’t contain any of the bad stuff, like sulfates and parabens, so you can rest assured knowing you’re getting pure essential oils.
Pick 6: Journal your way to a better sleep
While journaling in general is great for your overall organization and mindfulness, keeping a sleep-focused journal can help you identify patterns you might otherwise not be aware of. Additionally, journaling can be a great and safe way to deposit all your worries and anxious thoughts.
Pick 7: Draw a bath for some you-time
Taking a hot bath (or shower) forces your muscles to relax, and the negative ions released are also believed to also help increase serotonin levels (one of your happy chemicals). Add this deliciously-scented sustainably-made bath bomb from Canadian Rocky Mountain Soap Co. if you have the option of a soak, and watch the day melt away.
Pick 8: Dress for success
We know you’re supposed to dress for success for your day job, but what’s that mean come bedtime? Putting on something that is loose-fitting, comfy and cozy can help set you up for success when the time comes to hit the hay…
Related: How to use lucid dreaming to heal.
Pick 9: Bring it to bed
… speaking of which: we no longer sleep on hay. In fact, this silk pillow slip and eye mask are not only gentler on your skin and hair but they feel heavenly, too.
See also: How to use your love language on yourself.
Pick 10: The right way to feel weighed down
For some, restlessness doesn’t end when it’s time to lay down. In fact, for many, that’s when it begins. A weighted blanket is basically like a reassuring hug that helps calm any built up tension.