31 Essential Habits and Products to Improve Your Sleep Hygiene

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My husband was sick and lost his job, my teenagers were going through rough patches, and my business was slowing down. The world’s weight was on my shoulders, translating to a gigantic brick lying on my chest at night.

I tried everything to fall asleep, but unfortunately, the anxiety led to night after night of me lying in bed, staring at the ceiling and waiting for my brain to shut off.

“Make it stop, Lord!”

“Please shut down my body for just one night…”

But instead, the thoughts that overtook me were riddled with anxiety, fear, and the unknown.

“How are we going to pay the bills?”

“What if we lose the house?”

“How do I rebuild everything?”

“My husband’s depression is bringing me down, but what if he does something to hurt himself?”

And on and on, the thoughts took off like a runaway freight train.

The sleepless nights were taking their toll on my health, hormones, and ability to function correctly during the day.

This post is about the 31 essential habits and products I incorporated to improve my sleep hygiene.

Anxiety and Insomnia Will Destroy Your Sleep Hygiene 

When anxiety sneaks into your life, you must tackle the reason for the stress and equip yourself with tools to overcome the pressure causing it. We won’t be covering those tools in this post, but I encourage you to read about applying love languages in your self-care routine. Moreover, another vital tool in managing stress is to have a gratitude journal.

Why You Need to Incorporate These 31 Essential Habits and Products Into Your Sleep Hygiene in 2023

The Sleep Foundation reports that people with sleep deprivation, insomnia, sleep apnea, or other sleep disorders experience short-term cognitive impairment during the day. Studies have also linked poor sleep to dementia and Alzheimer’s disease in the long term.

Poor sleep can harm academic performance, achievement, creative pursuits, and productivity at work. The cognitive impacts of poor sleep can also create health risks, including life-threatening dangers from drowsy driving without adequate sleep.

Why Moms Need to Incorporate These 31 Essential Habits and Products Into Their Sleep Hygiene

Anxiety isn’t the only cause of sleep deprivation. After having our first baby, I could hear a pin drop at night, anticipating his cry. We threw the baby monitors out because I slept so lightly. I remember a nurse friend told me that the monitor was making me crazy, and I would be woken up by the cry I was supposed to hear.

We had four more babies back to back, and I’ll never forget telling my husband we might as well get them all out now. I hadn’t slept for two years, and if I tasted what a good night’s rest felt like again, I probably wouldn’t have any more babies after that.

It’s pretty astounding what we go through as mothers with pregnancies, nursing, and newborns. I’ll be the first to admit I put my body through a lot, and I never slowed down to think about the long-term implications of sleep deprivation.

But when my lack of sleep took its toll on my health, hormones, relationships, and ability to work, I realized rest had to be a priority.

The 31 Essential Habits and Products I Implemented to Improve My Sleep Hygiene

I implemented these 31 essential habits and products to improve my sleep hygiene.

Nighttime Routine

1. Get up and go to bed at the same time every day. This can improve your sleep. This is because it can help you maintain a regular circadian rhythm. A study has shown that irregular sleep cycles interfere with melatonin production, a hormone that signals your brain to sleep. In addition, those who slept later on weekends reported poorer sleep overall. So even though sticking to a consistent sleep/wake schedule is brutal (let’s face it, I love me some sleeping in!), even a little consistency can help.

2. Shut down from electronics an hour before bedtime. You may have trouble sleeping when you have a blue glow from a cell phone, tablet, or digital clock on your bedside table.

3. Dim the lights in your house one hour before bed. This signals your body that it’s time to wind down and prepare for sleep.

4. Purchase a journal. My favorite is this 5 X 7-inch handmade leather journal in Rustic Brown! The leather smells fantastic, and the rough, lined pages feel amazing on my fingertips. It also includes a pen. This would be a beautiful gift for a fellow mom!

5. Journal your thoughts before bed and ask God for answers and a renewed perspective when arising. A study found journaling reduced bedtime worry and stress, increased sleep time, and improved sleep quality.

6. Read a good book in bed, preferably a novel. Studies show that, overall, reading a book in bed before going to sleep improves sleep quality. 42% (156 people) felt their sleep quality improved compared to 28% (112 people) in the comparator group (not reading a book in bed), a difference of 14% favoring the intervention group. Some of my favorites include: Educated, Unbroken, Of Mess and Moxie, The Invisible Life of Addie LaRue, Mad Honey

7. Treat yourself to a comfy pair of pajamas.

1. 1. This 2 Piece sweatsuit is another pajama set I couldn’t do without. The minute I put them on at night, my mind and body know it’s time to wind down. These are sized just right, so I rock a medium. Make sure to get a darker color if you want to wear them to run errands or to the school drop-off. But be warned; you won’t want to get out of these!
   2. I also LOVE these Women’s Lounge Sets. They include jogger sweatpants and an adorable long-sleeve top. However, they run a little small, so size up. I have the Large and could stay in them all day. (But don’t do that…LOL!) I also love the ankle band because most pajama pants rise on my legs in bed, and I find it annoying.

Prepare Your Bed

8. Invest in a featherbed. I will never forget when I slept on my first featherbed. I couldn’t believe nobody had told me about these years ago. It was 2011, and our youngest child was three years old. It was time to start investing in my sleep. Sleeping on a featherbed is a GAME-CHANGER in your sleep. They are fluffy enclosures that are filled with high-quality feathers. They are placed directly on top of your existing mattress and created with the ideal firmness and softness. Adding a feather bed will create more comfort and allow your body to relax throughout the night by hitting all those vital pressure areas. You will truly feel like you are “sleeping on a cloud.” This 300 TC Cotton Shell White Down Hotel Mattress Topper, Quilted Soft Down Mattress Topper is perfect! Just make sure you fluff it every other day.

9. In the winter, surround yourself with a plush sheet set. These NY Loft Ultra-Soft Micro Fleece Sheets Set with Extra Deep Pockets are my favorite! We’ve been sleeping on them for ten years! The down is also harvested responsibly. If you’re like me, I’m freezing at night. I love to climb into these sheets with my pajamas, and then, once warm enough, the pajamas go off. The softness of these sheets on my skin feels like such a gift after a long day.

10. Invest in a down comforter. This Goose Down Fiber Comforter Down Feather Fiber Duvet is AMAZING!! The 100% Egyptian Cotton Cover will turn your bed instantly into a luxurious, heavenly hotel bed!

Our 16-year-old is on our bed with the featherbed, down comforter, and plush sheets. Of course, you can also see my heating pad plugged in!

11. Lay your head on quality pillows to support your neck, back, spine, and hips. I love the Beckham Hotel Collection Bed Pillows because they are soft, cooling gel pillows.

12. Top your side of the bed with a weighted blanket. I love this Chunky Knitted Weighted Blanket Handmade Cotton Throw because I can also use it in the morning to journal in my chair. Furthermore, it looks adorable on your “5-Star Hotel” bed!

13. Save Your Bed for Sleep and Sex. If you can’t sleep, resist the urge to grab your phone, surf the internet, or watch TV. And also, don’t work in your bed. Your bedroom should feel relaxing.

14. Keep your bedroom between 65–70 degrees for optimal sleeping. Most doctors recommend keeping the thermostat set between 60 and 67 degrees Fahrenheit.

15. Crack open a window to get fresh air. A new study from the Eindhoven University of Technology in the Netherlands suggests going to bed with the window open can reduce carbon dioxide levels and improve sleep quality. In addition, the study found that opening windows and doors improved bedroom ventilation and airflow.

 

Prepare Your Body and Mind for Sleep

Now it’s time to prepare your body physically for sleep. These are my tried and true must-haves to create a night of rest.

16. Draw a bath or take a hot shower before bed. Research has shown that a warm bath or shower can be beneficial before bedtime. A meta-analysis of 17 studies found that taking an evening shower or bath in water between 104 and 108.5 degrees Fahrenheit improves sleep quality. In addition, those who bathe or shower one to two hours before bedtime fall asleep faster.

17. Take Magnesium before bed. My husband is a pharmacist, and he recommends these Pure Encapsulation Magnesium Glycinate. I always take three capsules an hour before bed. Studies have shown glycine improves sleep quality and promotes natural, healthy sleep patterns, including REM cycles.

18. Always travel with a sleep aid. I’ve been using the Q Sleep Spray for almost five years. I SWEAR by this little bottle! In fact, our family has one in each bedroom. It’s perfect for hotels, camping, or on those nights you know you’ll need extra help. It’s designed for sleep and is now featuring calming Chamomile. Melatonin, Chamomile Flower, 5-HTP, Passionflower, Feverfew, and more, are intended to work together and whisk you away to a great night’s sleep. Children’s instructions are now available.

 

 

19. Use a Hemp/CBD topical oil to help relax at night. This Q RELAX Intensive Roll-On is a blend of BIOSYNQ™ Full Spectrum Hemp Oil with dreamy essential oils for ultimate serenity.

20. Use an eye mask to block out light. This luxury sleep mask is for side and back sleepers and doesn’t put pressure on your forehead. It’s contoured, soft, and breathable, making it easy to adjust. And trust me, I couldn’t use eye masks for years because they made me feel claustrophobic.

21. Treat yourself to my favorite self-heated eye mask in rose scent for extra pampering. I admit this was next-level pampering, but they are so inexpensive that I had to try them! Plus, they make excellent gifts!

22. Keep a heating pad on your side of the bed. This is the exact one I have. It has an auto shut-off and is machine washable. This habit started innocently with the monthly cramps, but the heat on my belly provided such a comforting feeling and triggered my body to relax; I now use it every night, and I even travel with it on road trips!

23. Download the Abide App. This AMAZING app saved me last summer as I struggled with dangerously high cortisol levels from adrenal fatigue. Their mission is for the world to experience the peace of Christ through Biblical meditation. I use their soundscapes for white noise and their breathing guides to meditate on God’s Word. It’s incredibly effective and so healing.

24. Avoid caffeine after noon. Coffee in the morning should be fine for most people. But limiting your caffeine in foods and drinks after noon is wise. For example, even small amounts found in chocolate can affect your sleep later that night.

25. Get exercise. We all know the benefits of regular exercise, but you should avoid the gym if It’s too close to bedtime. That post-workout energy could keep you awake. It’s best to finish any exercise 3 to 4 hours before you head to bed.

26. Finish eating at least two hours before bed. It’s actually recommended to wait at least three hours after you’ve eaten to go to bed. This gives your body time to digest your food, so you’re not up at night with an upset stomach, indigestion, or acid reflux. And it helps you stay asleep.

27. Limit your alcohol. Since alcohol can reduce REM sleep and cause sleep disruptions, people who drink before bed often experience insomnia symptoms and feel excessively sleepy the following day.

28. Having sex, particularly having an orgasm, is a one-way ticket to a great night of sleep. After a fantastic sex session and orgasm, your brain releases a cocktail of feel-good hormones such as serotonin and oxytocin. Read more about the health benefits of sex.

Before you start thinking, “Are you serious, Jen? You use all of these?” Yes! The answer is an emphatic YES!! I’m telling you, sleep deprivation and stress were killing me. So, I had to start taking rest seriously, and these are the things that helped me turn it all around.

In the Morning

29. Resist the urge to pick up your electronics for at least one hour after getting up.

30. Start your day out journaling and see what new revelations you have on the things you asked for clarity on. I LOVE these adorable handcrafted leather journal books.

31. Be good to yourself and celebrate restful nights. It’s easy to be hard on ourselves and add stress just thinking about sleep. If you have a rough night, don’t sweat it; recalibrate and start over the following evening.

In Conclusion

I didn’t implement all 31 of these at once. For one, that would have busted our budget. But it would have also overwhelmed me. Habits are challenging to implement when trying to add too many simultaneously. So choose a few to implement and keep the list close to you. Pamper and treat yourself to a new item once you’ve conquered a few habits and implemented a few products. Remember, I don’t use ALL of these every night. Occasionally, the Magnesium is sufficient, and I only need the Q Sleep Spray as needed. Every so often, my daughter steals the heating pad and eye mask. But the point is, YOU DESERVE an excellent night’s rest, and it’s NOT a luxury… it’s a necessity. I’m giving you permission to take care of yourself. The health of your immunity, relationships, and life depends on it.

What are the first three things you’ll be starting with?

This post is about the 31 essential habits and products I incorporated to improve my sleep hygiene.