From Bedtime Routines to Chemical-Free Sheets: A Simple Guide to Better Sleep

We’ve talked about finding the right time to get enough sleep, but how do you actually fall asleep? It can feel like a battle some nights, but don’t worry—I’ve got some tried-and-true tips to help you drift off without counting sheep.

1. Create a Relaxing Routine

Routines signal to your brain that it’s time to wind down. Consistency is key—whether it’s reading, taking a warm bath, or stretching, your brain loves the predictability to trigger those “sleepy” vibes.

2. Limit Caffeine and Stimulants

Caffeine can stay in your system longer than you think, so cut back after noon. Energy drinks and nicotine can also wreck your sleep.

3. Keep it Cool

Your body naturally cools down for sleep, so setting your room temperature between 60-67°F can help speed things up.

4. Try Breathing Exercises

Techniques like the 4-7-8 method (inhale 4 sec, hold 7 sec, exhale 8 sec) can slow your heart rate and relax your nervous system, making it easier to fall asleep.

5. Dim the Lights

Dimming the lights before bed triggers melatonin production and sets the right mood for sleep.

6. Avoid Late-Night Workouts

Exercise is great for sleep, but intense workouts before bed can raise your heart rate and body temperature, keeping you awake.

7. Limit Screen Time

Blue light from phones and laptops suppresses melatonin, making it harder to sleep. Put the screens away at least an hour before bed.

8. Get Out of Bed if You Can’t Sleep

If you’re awake for more than 20 minutes, get up and do something calming, like reading,

then try going back to bed when you feel sleepy.

9. Try Aromatherapy

Essential oils like lavender and chamomile can help relax your mind and body. You can even try my DIY sheet spray with essential oils for an extra touch of calm! Use an amber colored bottle to prioritize the longevity of the oil.

10. Limit Naps

Keep naps short (20-30 minutes) to avoid throwing off your sleep cycle.

11. Watch What You Eat and Drink

Avoid heavy meals and alcohol close to bedtime. If you're hungry, opt for light snacks like almonds or bananas to promote sleep without overloading your digestive system.

✦Comfy Sheets and Heavy Comforters: Your Ultimate Sleep Sidekicks

Comfortable bedding is more than a luxury—it’s essential for great sleep.☾

1. Comfort is Key

Soft, smooth sheets create an inviting space for relaxation, which helps you drift off faster.

2. Temperature Regulation

Breathable materials like cotton or bamboo keep you cool, while a heavy comforter adds warmth without overheating you. Check out these cooling sheets!

3. The Weight Factor

A heavy comforter gives you that comforting, weighted feeling, which reduces anxiety and helps you fall asleep faster.

4. Sleep-Inducing Environment

Good bedding turns your bed into a cozy retreat, signaling to your brain that it’s time to rest.

5. Promotes Restorative Sleep

When your bed is comfy, you’re less likely to wake up due to discomfort, promoting deep, uninterrupted sleep.

✦The Hidden Toxins in Your Sheets: Why OEKO-TEX® Matters

If you know me, you know where I stand on chemicals in food and skincare, so let's talk about what's hiding in your bed sheets! Most people don’t realize their sheets can be packed with harmful chemicals from pesticides, dyes, formaldehyde, and even flame retardants. These can be absorbed into your skin while you sleep—definitely not the cozy, health-boosting vibe we’re going for.

That’s where OEKO-TEX® certified sheets come in. This certification ensures your sheets have been tested for harmful substances and passed with flying colors. By choosing OEKO-TEX®, you’re not just getting softer, higher-quality sheets—you’re protecting yourself from exposure to toxins while supporting sustainable production practices.

Now that you’re armed with these tips, it’s time to upgrade your sleep game—both with better habits and healthier bedding!

☾ 21 Ways to Fall Asleep

☾ Best Material for Bed Sheets

☾ Oeko-Tex Standards