The Formula for the Best Sleep
In a world full of blue light, constant noise, and to-do lists that never seem to end, these small habits can make such a difference in your evenings.
I track my sleep every night, and have seen results by making some adjustments to my evenings to fall asleep faster, stay asleep longer, and hit a good amount of deep sleep.
Below are some of my favorites!
1. Fresh, Clean Air With an Air Purifier
Breathing cleaner air can calm your whole nervous system. Air purifiers help reduce dust, pollen, pet dander, and even those tiny particles that irritate your sinuses at night. When your room is fresher and your lungs aren’t working overtime, your body can settle into rest so much more easily.
2. Cool Down the Temperature
Your body naturally lowers its core temperature at night, which signals to your brain that it's time for sleep. A slightly chilly bedroom, usually somewhere in the high-60s, can help you fall asleep faster and stay asleep longer. Snuggling under cozy blankets in a cool room just feels all the more cozy too.
3. Switch to Red or Amber Lights
Bright white and blue lights keep your brain wired and alert. Swapping them for red or amber lights in the evening creates a warm, gentle ambiance that doesn’t disrupt melatonin production.
4. A Warm, Relaxing Bath
Warm water and magnesium (from Epsom salt) can help relax tired muscles and melts away stress. If you want to make it extra relaxing, add a few drops of a natural essential oil.
As your body cools down afterward, it mimics the same natural process that helps you drift into deep sleep.
5. Cozy Up With a Castor Oil Pack
Castor oil packs have been used for generations to support relaxation, digestion, hormonal balance, and detox pathways. Placing a warm castor oil pack on your abdomen in the evening can help calm your body from the inside out.
6. Wind Down With a Physical Book
Swapping blue light screens for a real book gives your brain a chance to unplug. The slower pace of reading helps you unwind in a way scrolling never will. Pick something light, comforting, and enjoyable, nothing too intense or your brain might stay too alert.
7. Wear a Sleep Mask
Blocking out light is one of the easiest ways to protect your melatonin levels. Even tiny amounts of light from streetlights, electronics, early sun can signal your brain to wake up. My favorite sleep mask is a cotton weighted one!
Bonus:
Here are a few more natural ideas you can mix into your routine whenever you need a little extra calm:
✨ Try a Natural Bedtime Beverage
Chamomile tea, warm milk, tart cherry juice, or magnesium drinks can all support relaxation without artificial flavors or ingredients.
✨ Diffuse Essential Oils
Lavender, cedarwood, and chamomile create a peaceful atmosphere without artificial fragrances.
✨ Journal Out the Mental Clutter
A few minutes of writing can help your mind let go of the day so it doesn’t follow you to bed.
✨ Gentle Stretching
Even just 5 minutes of slow breathing or light stretching can help shift your body into rest mode.
Creating a Nighttime Routine You Love
The sweetest part of sleep rituals is how personal they become. Choose the ones that make you feel grounded, nurtured, and supported. Over time, your body starts recognizing these little cues and begins relaxing long before your head hits the pillow.
A good night’s sleep really does change everything from your mood, hormones, energy, to the way you show up for the people you love.