While a bed plays the most crucial role in the quality of your sleep, there are some stress relief tools and habits that can elevate your sleeping experience.
Stress Relief Tools for Best Sleep
1. A relaxing Room Fragrance
Never underestimate the power of scent. A foul-smelling odor can wake your senses. In the same vein, a relaxing fragrance can ease your senses and sweep you into rejuvenating rest.
Lavender essential oils can help relax you and help you sleep better. Shut your worrying mind during bedtime and allow the scent to fill your nose, enveloping you in a perfume so relaxing you’ll have fallen asleep before you counted your sheep.
2. Ambient Noise
Not all noise is bothersome. While some prefer a silent night, there are those that may need help drowning out the anxious voices in their heads and the sounds of cars and the city outside your window.
Some studies and pieces of anecdotal evidence tell us that pink, white, and brown noise may help ease brain waves and help put you to sleep. While scientists aren’t hopping on the sound machine trend just yet, it could be a great adjunct to healthy sleeping habits. Whatever works!
When deadlines, quotas, and bills are screaming in your head, the rhythmic tunes of the pitter-patter of the rain could help lull you to sleep. White noise may also help cover up the irritating noise pollution outside.
3. Weighted Blanket
Nothing beats a warm hug.
Weighted blankets weigh enough to mimic a hug, literally wrapping you in a warm embrace. Blankets are an essential part of your bedding ensemble, topping your sheets and laying a spread for your pillows. But never has there been a pillow that offered more than warmth and coziness.
Studies suggest that weighted blankets could help reduce anxiety and insomnia. If true, these could help improve the quality of your sleep and could form part of good sleeping habits.
Some other things to consider? Weighted blankets may be too heavy for children below two years of age. They might also be triggering for those that suffer from claustrophobia, sleep apnea, or asthma.
But if you are a healthy adult looking to get better, stress-relieving sleep, a weighted blanket might be the best stress relief tool.
4. Noise-Canceling Earphones
Do you live in a house full of children? Are you situated in a high-traffic area? Or are you just sensitive to loud noises?
Noise-canceling earphones and headphones could drown out unwanted noise pollution and play soothing tunes in your ears. Fall asleep to a relaxing playlist and or to your favorite podcast hosts. Or simply keep them on to get some quiet.
Do you find earphones and headphones too bothersome? Try using earplugs. They’re soft, lightweight, and just as effective in giving you a peaceful night.
5. Massage Stress Relief Tools and Devices
Sometimes, the best way to relax is to release the tension from your muscles.
Invest in a massage tool that focuses on the part of your body that carries the most tension. There are many massage tools and devices that wrap around the shoulders and target the knots around your traps, neck, and shoulders.
If the budget allows, indulge in a massage chair that targets all sore points simultaneously, helping you fall asleep even before you lay on the bed.
6. Exercise During the Day
Exercise is also a great aid in fighting stress during the day and helps you get more restful sleep at night.
Exercise may give you an endorphin boost, releasing feel-good neurotransmitters that help put you in a better mood. And while it does, it could help make your body more resilient and withstand the damaging effects of chronic stress.
Regular heart-pumping exercise could also help improve the quality of your sleep and help you fall asleep faster. If you suffer from insomnia, an active lifestyle could also help you get much-needed rest.
And as you tone your muscles and release those endorphins, you also gain a slimmer waistline. Obesity and excess weight are known risk factors for sleep apnea.
Your favorite sports could also be great stress reducers. Make time in the middle of the day to get some exercise. Go biking, hiking, or enjoy your favorite physical activities.
However, be careful what time you exercise. Exercise could wake you up and a nighttime sweat session could keep you up.
7. Chill in a Warm Bath
Sleeping with a hot head just won’t do. Cool your head and temperature before bedtime to help you sleep better.
Taking a soothing bath is a great way to de-stress and chill out after a long and tiring day. And as your body naturally lowers in temperature when you sleep, a warm bath can help you achieve the ideal sleeping environment in a faster and more indulgent way.
Make an event of it and think of it as something to look forward to at the end of a stressful day. Play your best chill playlist, light some candles, and diffuse your favorite scent.
You can also count bath bubbles and bath bombs as stress relief products.
8. Breathe In, Breathe Out, Meditate
Meditating can help you de-stress and get in the right headspace and state for tension-releasing sleep.
Pick a quiet spot in your bedroom before bedtime. Meditate for five minutes then enjoy indulgent sleep.
If you have trouble shushing the tense voices in your head, explore guided meditation. Download apps that talk you through your meditation. It can redirect your attention to your breathing and the soothing voice on the meditation app.
9. Drink a Steaming Cup of Tea
Herbal teas have soothing and sedative effects that could help put your mind at ease and help you fall asleep faster.
Chamomile, valerian, and lavender tea are known sleeping aids that could help improve sleep quality and relieve stress. Some brands also carry herbal tea mixtures that come in tea bags containing a combination of herbs and leaves that promote good sleep quality.
Cap off your dinner with tea. Sleep hygiene suggests avoiding fluids within two hours of bedtime. Downing plenty of liquids might leave you counting too many bathroom breaks more than sheep.
Anxiety and sleep share a circular relationship. Stress relief tools can help you break the cycle and get luxurious sleep.
But while these stress-relieving things can help you get a good night’s rest, the best mattress can make sure your rest goes undisturbed.
Choose a mattress that’s perfect for your weight, sleeping position, height, and firmness preferences. Pillows and accessories can also help support your most relaxing sleeping position and relieve pressure off your pressure points.
With Serta, you’re Serta-fied luxurious sleep and undisturbed rest.
- 7 Air Purifying Plant Bedroom Ideas
- Relaxing Bedroom Ideas For A Comfortable Slumber
- What Is The Impact Of Sleep On Your Mental Health?
Do you have your own sleep secrets? Share them with us in the comments section below! We’d love to hear from you.