When we’re busy, sleep is often the first thing we sacrifice. Here are my favorite natural options for falling asleep faster and getting into that elusive deep sleep!
By Irene Falcone
Sleep is something we all need but most likely can’t get enough of it! As a busy mom, I know how easy it can be to sacrifice sleep to get everything done. Sometimes it feels like the day just doesn’t have enough hours. World Sleep Day is an annual global event designed to promote the importance of sleep and raise awareness of sleep-related health and wellness problems and disorders such as insomnia. World Sleep Day was founded in collaboration with the World Sleep Society and aims to raise awareness of the effects of sleep disorders on society and encourage those affected to seek help and treatment. According to the World Sleep Society, sleep problems affect up to 45% of the world’s population, making sleep disorders a global epidemic. Long, deep sleep without interruption is ideal for getting the most out of your night’s sleep. Proper breathing is also important to maintain optimal oxygen levels. Adequate sleep is vital to our health. Poor sleep quality has a negative impact on metabolism and the immune system and can potentially lead to mental illness. Women need between 7 and 9 hours of sleep each night to function optimally. So, of course, you can sleep better at night!
Why do we need sleep?
In order for our body to function properly, we need to sleep! In addition to such necessities as eating, drinking water, and breathing, our bodies and health suffer without sleep. There are many theories as to why we need sleep, including the need to conserve energy, brain development, and body recovery. Research has shown that while we sleep, our body temperature and our caloric needs decrease * and help our bodies restore their energy levels and regenerate. Sleep is especially important in early development as a baby, as studies have discovered a link between REM sleep and brain development.
What if we don’t get enough sleep?
According to the Sleep Health Foundation, 18% of adults regularly sleep less than six hours a night, while 20% suffer from chronically poor sleep **. Disrupted sleep patterns have both short- and long-term physical and emotional side effects. Short-term sleep disorders can cause mood swings, increase our risk of accidents, and impair our judgment and ability to store information.1 If you have a long-term sleep-related disorder, you may be at greater risk of developing health issues such as diabetes, obesity, and cardiovascular disease. Circulatory diseases *. If we don’t sleep for a long time, it can even shorten our lifespan!
Sleep supplements and teas to help you sleep
– Edible Beauty Tea No. 3 Sleeping Beauty Tea
One of my favorite natural sleep aids is having a warm cup of tea before bed. This edible beauty sleeping beauty tea is caffeine-free and consists of a beautiful blend of passion flower, chamomile and skull cap to support relaxation and relieve tension in the body. Each of these ingredients are known for their soothing properties, making this tea an ideal before bed option.
– WelleCo Sleep wave tea
The WelleCo Sleep wave is made from passion flower, skull cap and valerian (nature’s valium) and is traditionally used to promote a good night’s sleep. It’s a delicious tea that will help you get to sleep faster. It also comes in the nicest refillable container and gift box!
Bedroom products for the best sleep
– Life Basics silk pillowcase
Have you tried sleeping on a silk pillowcase? If you haven’t, I really recommend you give it a try! Sleeping on silk has so many benefits, ranging from frizzy hair to smooth and damp skin, and can even reduce hot flashes by keeping your face cooler! Breathable silk keeps you cool and minimizes irritating allergens. The Life Basics silk pillowcases are made from pure, ethically sound mulberry silk and are a simple luxury for bedtime.
– Morihata Binchotan Charcoal Eye Mask
Made famous by Holly Golightly in Breakfast At Tiffany’s, I always thought eye masks were just a fashion accessory. I couldn’t be more wrong! The Morihata Binchotan Charcoal Eye Mask is made of satin and cotton and contains Binchotan Charcoal to relieve tension and relax the body. This charcoal-infused mask eliminates distractions by blocking out any light without irritating your face, while the detoxifying properties of binchotan charcoal can help attract and absorb positive ions from the air to reduce allergens and make breathing easier to guarantee. Breathable and hypoallergenic, it gently molds to the natural contours of your face and is a must have for anyone struggling to fall asleep and fall asleep all night. Travel is essential for those sleepless flights too!
– 100% bamboo panels
Did you know that there are sheets to help you sleep ?! Bamboo is one of the most environmentally friendly resources, and bamboo sheets are the softest, most comfortable sheets that you will sleep on. They’re also hypoallergenic and help regulate your body temperature while you sleep, keeping you cooler in summer and warmer on winter nights.
– Black Chicken Remedies Pyramedial
The Black Chicken Remedies Pyramedial is a calming addition to your bedside table and a pyramid-shaped scented pouch filled with pure lavender flowers. This scented pouch takes advantage of aromatherapy and contains lavender, which is known for its soothing properties. Place this bag next to your bed or between your pillows to help relieve sleep disorders such as insomnia and encourage rest and relaxation for a peaceful sleep.
Self-care products for sleep
– Badger sleeping balm
If you read my blog regularly, you will know how often I rave about the Badger Sleep Balm! It’s just that good. This balm is completely natural and can be applied to any pulse point (such as under the nose or on the temples) to help you relax. It is made from balsam fir and bergamot that cleanse the mind, warm the body, and help you regain calm. There’s even one for kids that can help them sleep deeply so they don’t wake us up at night! If you want to know more about the Badger Sleep Balm I wrote an entire blog post for you to read here!
– Amazing oils organic magnesium bath flakes
If you are deficient in magnesium it can lead to difficulty sleeping. The Amazing Oils Organic Magnesium Bath Flakes can be added to your nightly bath to give you that much-needed magnesium boost! These magnesium flakes are easily absorbed and can reduce muscle tension. A magnesium bath is therefore an ideal way to relax and prepare your body for rest. You can even put them in the kids bath so they can sleep better too! To learn more about why magnesium is so important to your wellbeing, read my blog post here!
This is how you get the most out of your new evening routine
As much as I love these natural sleep aids, a really good night’s sleep also requires a few behavioral changes – the big one is turning off and relaxing before bed. Don’t forget to turn off your phone, tablets, computers and WiFi before you go to bed! The blue light emitted by electronic devices disrupts melatonin (the sleep hormone) production, and we don’t want all of that high-frequency energy floating around when we are trying to sleep. Limit the use of electronics before bed and ideally stop using it an hour before bed to allow your body to naturally prepare for sleep. This step is very important for growing children too! Shop even more of our fantastic products to help you sleep here!
Would you like to learn more about the benefits of sleep? The Sleep Revolution: Changing Your Lives One Night at a Time by Arianna Huffington is an inspiring and thoroughly researched book that clearly explains the important role sleep plays in our lives and describes simple strategies to help us establish a regular sleep routine.
Sources: * healthysleep.med.harvard.edu, ** slephealthfoundation.org.au,
Brand: Amazing Oils, Badger Balm, Black Chicken Remedies, Edible Beauty, Herbs of Gold, Innocent Beans, Lavera, Nourished Life Basics, Morihata