When it comes to curating a healthy bedtime wellness routine, one thing is for sure – it shouldn’t feel like a chore. Taking time for self care and being intentional with your time just before climbing into bed, can make a world of difference in our overall health & wellness. Diet, exercise, nutrition and lifestyle all play a role in our health and wellness, but sleep in particular, is non-negotiable. Seven to eight hours is still the recommended amount of sleep for optimal health, rest and recovery. With sleep playing such a vital role, it only makes sense that we should spend at least a little time curating a healthy bedtime wellness routine. Make the most out of your sacred space, and the time you spend there, with these simple tips for transformation.
Creating a healthy, sacred space
First things first, we want to create a clean, healthy and hygienic space for sleeping. This might be vacuuming under the bed and dusting the dresser, but it can also look like throwing out old items that are simply ready to be replaced. Old pillows, sheets and even slippers can accumulate dead skin cells and dust, making them prime for allergens. Items that should be replaced fairly regularly include:
- Bedding and sheets, every two to three years, depending on wear and tear
- Pillows, every two years or so
- Bedroom slippers, toss them once a year or so
- Air purifier filters, should be replaced quarterly
- Mattress, a good mattress should last you about eight years
By keeping up with replacements, we’re able to cut back on bacteria, dust mites, mold and allergens; creating a healthy, hygienic space for sleeping.
When it comes to keeping sheets and bedding clean, everyone loves that fresh out of the dryer feeling, but how often should you really be washing your sheets? Well, the answer might surprise you – basically, it depends. Sheets should be washed based on frequency of use, but also the time of year as well as your own personal sleep habits. Do you sweat during sleep? Do you snack in bed? Do you share your bed with someone? All of these contributing factors will make a difference, but a good rule of thumb is to wash your sheets once a week – just after that fresh out of the dryer feeling has faded. Of course, you might want to wash more frequently if you’ve been sick in bed and need to get the germs out, or maybe you have a mischievous puppy who found themselves snoozing while you’re at work.
Adding luxurious touches
If you’ve been fortunate enough to stay in a high-end resort while on vacation, you might recall how luxurious the bedding felt. Why is it that we always seem to sleep better in a hotel? Well, there’s actually a bit of science at play here. Typically, hotel rooms are equipped with A/C and kept cool. According to studies conducted by The Sleep Foundation, the ideal temperature for a good night’s sleep is 65 degrees fehrenheit. Adding a little wiggle room, as this might vary from person to person, and the ideal range for optimal sleeping conditions is somewhere between 60-67 degrees. In fact, there’s reason to believe that the lower the temperature, the more calories our bodies will burn while we sleep. According to The Healthy, “Around 66 degrees Fahrenheit may be the ideal temperature. A 2014 study published in the journal Diabetes found men who slept in rooms cooled to 66 degrees for a month, increased their levels of calorie-burning brown fat by 42 percent and their ability to metabolize fat by 10 percent.”
Hotels have figured this out, along with color psychology and quality bedding, they seem to have cracked the code. So, how can you recreate this same sleep experience at home? First, by choosing a calm-inducing color palette for the bedroom. Think natural, earth tones and pale blues. Blue is the official color of relaxation, by mixing it with natural earth tones and textiles, it’s a winning combination for a calming experience. Pause, a floatation therapy studio here in Los Angeles, fully embodies this aesthetic. From the moment you walk in, you just know you’re going to leave relaxed and rejuvenated!
The final touches for a more luxurious bedroom? The bedding, of course! Opting for plush, white bedding really sets the tone. Of all the pieces in your bedroom, bedding should be an investment piece. If you choose one thing to focus on, this is it. Whether its luxurious pillow protectors, down comforters or satin sheets, little upgrades can have a massive impact on our sleep experience. Some of our best-selling products are the Lavender scented pillow cover, as well as the CBD-infused pillow covers. Of course, when it comes to luxurious, yet affordable bedding, we’re known for our comforter selection – both RDS Down comforters, as well as down alternative comforter options. Our parent company, Allied Feather, has actually been supplying luxury bedding to top-tier hotels for years – so it’s safe to say, we can definitely help you recreate that high-end hotel experience at home!
Curating a mindful bedtime routine
When it comes time to transition from screen time to sleep, it’s important to make time for self care by creating an intentional, mindful bedtime routine. It’s been said that how you end the day directly impacts how you’ll start the day. With that in mind, it makes sense that we might try to make the most of those last moments before falling asleep. This might look like journaling – sometimes referred to as “brain dumping” when done before bed – or taking a warm bath with salt soak. Incorporating some bedtime yoga stretches and poses can help the body relax, while deep breathing will not only help regulate the body but it will also help to clear the mind.
Essential oils, warm light therapy, and using a Theragun – or percussion-style fascia massager – are all great ways to add a little self care to your bedtime routine and make sure that your body is thoroughly relaxed before heading off to bed.
Five minutes of writing in a journal can be nicely soothing. Perhaps there are unsettling thoughts swirling in your head that you can contain on paper. If an apology is called for, planning one feels good. If that sounds too ambitious, maybe it’s time to give guided meditation a try. The Calm app offers a variety of guided meditations, some specifically designed to help you get a good night’s sleep. With free trial periods available before you commit to a monthly membership fee, this is a great way to try before you buy. If nothing else, you might even peruse YouTube for guided bedtime meditations, just be sure to find one without the annoying ads.
Whether you’re sharing your bed with someone, or sleeping alone, your nighttime routine should be something that sets you up for a good night’s sleep and sets the tone for the next day. By adding a few luxury touches, and taking time for mindful reflection among other things, we can truly make our bedroom an irresistible sanctuary.
