Part 2: Your Sleep Week Essentials

It's Sleep Week! Join us for a three-day mini-series dedicated to unlocking the power of quality sleep.

Presents

Your Sleep Week Essentials: Unlock Better Sleep

It's Sleep Week! Join us for a three-day mini-series dedicated to unlocking the power of quality sleep. Whether you're looking to improve your sleep habits or create a more restful space at home, we've got practical tips to help you wake up refreshed.

Part 2 of 3: Your Sleep Routine

How to Create Your Perfect Sleep Routine

Medea Giordano

Yesterday we reminded ourselves why sleep is so important, but not everyone can just get into bed and shut their eyes. A sleep routine helps you gently shut down. My routine used to consist of a bath and scrolling endlessly on my phone until my eyes simply couldn't take it anymore. Now that I have a baby who relies on a well-rested parent — and I saw just how nicely her sleep routine works for her — I've crafted something better. Baby or not, everyone can benefit from a sleep routine that works for you to get you cozy, relaxed, and primed for perfect sleep.

Why You Need a Sleep Routine

Like many things in life, consistency is key. It's not just babies and kids who benefit from a sleep schedule. Following a routine night after night gets your body used to relaxing at a certain time and you'll find it gets easier to sleep no matter what the day throws at you. Without a routine, it's easy to stay up late watching TV, snacking, or stressing about the morning.

"Following a routine night after night gets your body used to relaxing at a certain time and you'll find it gets easier to sleep no matter what the day throws at you."

Sleep Products We Suggest for a Sleep Routine

1. Sunset Simulators

You may have heard of sunrise alarm clocks. They increase the brightness level of your room to simulate the rising sun, waking you up gently instead of with a blaring alarm. Many of them are also sunset simulators. This helps you wind down naturally and, if set on a schedule, is a visual cue that it's time to get in bed. The Hatch Restore 3 is one of the best and it also includes sleep sounds and guided meditations. Many of the great features are hidden behind a subscription, however, so if you want to avoid an extra fee, we also love the Lumie Bodyclock Glow 150.

2. Journals

Have you ever tossed and turned all night replaying an embarrassing interaction in your head or stressing over work? It feels like your brain just won't turn off. Taking a few minutes at night to write down your thoughts can help keep it from constantly nagging you. The Intelligent Change The Five Minute Journal makes it easy to list your daily gratitudes and highlights, but if you just want a page to rant about your stressors to clear your head before bed, consider a lined journal like this one from Leuchtturm1917.

3. Massaging Eye Mask

Most of us spend the majority of the day looking at some type of screen, be it a phone, computer, or TV. On more than one occasion, I've crawled into bed with sore eyes and a headache and still struggled to put my phone away. Then I started using massaging eye masks as part of my nightly routine. They use air pressure, vibration, and heat to gently massage your temples and relax your eyes. It's a good way to force you to put your phone down while you take 15 or 20 minutes to unwind. I love the Therabody SmartGoggles and Gravity Eye Massager, both of which I found superior in my testing. But the Renpho Eyeris is a solid cheaper option.

Sleep Routine Must-Haves on Sale The pajamas that keep you cool all night: Made from breathable bamboo fabric, this Cozy Earth pajama set drapes luxuriously and sleeps cooler than cotton, so you stay comfortable no matter the season. Get 30% off with code BETTERREPORT. A pillow that adjusts to you: The Coop Original Pillow is fully customizable, letting you add or remove fill to create the perfect support for your sleep position. Say goodbye to neck and back pain. Get it now for 20% off! A nightstand that keeps bedtime essentials close: With two storage drawers and the perfect bedside height, this sleek nightstand keeps books, glasses, and more within reach without cluttering your space. Grab a set for under $40. All featured products and deals are selected independently and objectively by the author. Better Report may receive a share of sales via affiliate links in content.

More Sleep Routine Suggestions

Take a Bath I love ending the day in a warm bath, especially one full of bubbles or Epsom salts. It relaxes me, soothes my muscles, and puts me into the right headspace to start the next phase of my routine, which is usually using my eye massager and turning on sleep sounds. If a bath isn't for you, a hot shower can do the trick.

Put Your Phone Away I'm guilty of scrolling right up until the moment I simply can no longer keep my eyes open. But the blue light emitted from our phones can actually mess with our circadian rhythms. During the day, blue light can help keep you alert, but at night it hinders your body's release of melatonin which is what helps you get drowsy. If you need something to do to make yourself tired, consider reading instead — even an e-reader is better because it trades blue light for e-ink — or do a paper crossword or sudoku puzzle.

Meditate or Stretch Journaling is one way to clear your head so you can go to sleep without nagging thoughts, but it isn't for everyone. You might prefer practicing meditation or doing a few yoga poses to get your mind and body ready for a full night's sleep.

Medea Giordano, Commerce Editor Medea is a writer and editor who has been covering products across categories like beauty, pets, and home since 2017. She's tested dozens of weighted blankets, eye masks, and sound machines on her hunt for a good night's sleep.

More Sleep Suggestions From Better Report More Sleep Suggestions From Better Report The Blankets (and Bedding) You'll Use All Year Long Ditch Your Phone and Bring Back the Bedside Clock The Best Pillows for Every Kind of Sleeper

Thank you for reading! Keep an eye out tomorrow for Part 3: Turn Your Bedroom Into a Relaxing Oasis.

Better Report does not provide medical advice. The information, content, and linked materials we provide are for informational purposes only and are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. All featured products and deals are selected independently and objectively by the author. Better Report may receive a share of sales via affiliate links in content.

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