7 Ways to Fall Asleep Faster
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5 Bedtime Rituals for Better Sleep
Have you ever noticed that how you get ready for bed can have a big impact on how easily you fall asleep?
Here are some tried and true things to do before bed to help you sleep better:
1. Wind down before bed.
We know you probably love to catch up on your favorite shows in the evening, but it’s best to do your TV or movie watching a little earlier in the night.
Give yourself time to wind down – at least 30 minutes – before it’s time to close your eyes. Turn off the TV and grab a book or magazine and get cozy.
2. Quiet your mind.
Mind chatter can get in the way of good sleep. If you have something on your mind, it can be hard to shake. Journaling is a great way to empty your mind of those thoughts.
Spend a little time reflecting on your day or simply do a brain dump of thoughts, things you need to do, or bright ideas. This will help you to get to a more peaceful place so you can rest with ease.
3. Indulge in some aromatherapy.
Essential oils are a really nice way to end the day. Scents like lavendar, chamomile, and sandalwood are known for their calming properties. You can simply take a few drops and rub them into your skin or incorporate into your hand lotion and give your hands or feet a brief massage.
Or treat yourself to a cozy pair of spa slippers complete with scented grain packs for relaxation.
4. Listen to soothing music.
There’s nothing like music to change your state. Find some relaxing music and make a practice of listening to it before you drift off. We love this set of soothing music with nature sounds. I-tunes and Youtube have many varities of music to calm you, so find what you like!
5. Try a relaxation practice.
Take a few minutes to ease into relaxation. Kind of like counting sheep, but a little less active. Try a muscle relaxation exercise or visualization. These breathing techniques may also help you to relax.
How about you? What rituals have you incorporated into your nightly routine for better sleep? Share with us in the comments below…
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How to have sweet dreams
Ahhhh…sleep…
Getting quality sleep is of course important for good health but it also just plain feels good! Sleeping well helps reduce stress and also sets you up to have a good day, and generally feel happier and peaceful.
Here’s how to set yourself up to catch some good zzzzzzzz’s:
1. Make it easy to fall sleep. Click here to read 7 Ways to Fall Asleep Faster and start a night time ritual that helps you drift off with ease.
2. Determine if you’re an early bird or a night owl and the embrace the sleep pattern that comes naturally to you.
3. Help your self to get better quality rest with our best tips for a solid night’s sleep.
4. Make your bedroom your personal sleep sanctuary: How to Create a Cozy Bedroom Retreat.
Sweet dreams, friends!
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7 Ways to Fall Asleep Faster
Falling asleep after a long day can sometimes be a challenge. Especially if you’re feeling charged up and stressed out and have a lot on your mind.
We’ve gathered some tips for shaking off the day and getting to sleep faster. You might even consider doing one or more of these things regularly and build a night time ritual. Doing these things regularly can act as a cue to your body that it’s time to slow down and relax, making it even easier to drift off.
1. Take a bath or hot shower.
I won’t go into the science, but basically raising your body temp helps you get to sleep faster. Use lavender or some other aromatherapy for even better results. There’s something very soothing about getting into warm PJs after a nice hot bath!
2. Enjoy a cup of herbal tea.
Sitting and sipping a cup of hot herbal tea is a great way to relax into sleep mode. Yogi Honey Lavender Stress Relief is my favorite soothing tea with lavender, mint, and chamomile. Make this into your nightly thing and you’re likely to look forward to it each night!
3. Be sure your room is dark enough.
If there’s any kind of light around you, it will definitely be harder to fall asleep. If it’s a street light or even a bight moon, you might invest in black out shades or curtains. Or consider using a mask like this one.
4. Read to relax.
If your mind is racing and you can’t stop obsessing over the events of the day, reading before bed is a surefire way to distract yourself. Sometimes if you’re in the middle of a really good book, reading it before bed might be a little too stimulating. If that’s the case, pick up something less exciting – maybe a magazine article – and lull yourself to la la land…
5. Release your thoughts.
Depending on what’s going on in your life, you may need to release some of your thoughts and ideas in order to clear your head and get to sleep. Use a journal to work out what’s occupying your mind for a few minutes before bed, and you’re bound to find it easier to relax.
If you are not so into writing, you may want to get a set of Guatemalan worry dolls. Tell your concerns to these tiny dolls, and place them under your pillow. The legend is that the dolls take on your worries and allow you to rest peacefully. Try it out!
6. Visualize your happy place.
Picture a relaxing and serene place. Think about what is most soothing about that place. Maybe the sound of the waves crashing in shore. The feel of cool grass beneath your feet. The warm sun or gentle breeze on your face. Imagine yourself there, feel the sensations, and let any tension melt away.
7. Check your comfort level.
If you toss and turn before sleep, give it some thought. Are your pajamas and bedding truly comfortable? When you get into bed are you able to easily find a comfy sleeping position? If not, you may need to switch out your PJs or your pillow or blanket. Check out this article for more information on when to replace you
Are You an Early Bird or Night Owl?
Have you ever noticed how some people are clearly morning people while others are seem to be night owls?
Early birds, or “larks” as some call them, rise early and easily. They’re typically in a good mood (which can really annoy night owls!) and can be pretty productive or creative in the wee hours of the morning.
Night owls, on the other hand, start getting into their groove later into the evening or night. This is usually the time of the day when they get their best work done and have the most energy. And, they’ll usually tell you outright that they are NOT morning people!
If you have a preference for one over the other, there are some real reasons why. According to WebMD being an early bird or a night owl is all about your personal circadian rhythm – also know as your internal clock. There’s also other research that shows actual differences in the brain between the two types as well.
Does it Matter?
You’ll hear people say that “the early bird gets the worm” and that getting a jump start on the day will help you to get more done. And it may be true for some people.
But it has also been said that night owls can be more productive and creative. Some also say that they’re more relaxed, and on average need less sleep.
But as we always say, go with what works for you! No matter what your preference, its important to embrace your own natural pattern and not struggle to make yourself different than how you are.
Early birds definitely benefit from the fact that a day time schedule is what the outside world works on. But, if you’re not an early riser, no need to fight it. Take advantage of the night hours when your brain is at its best and most creative. Sleep in and arrange a later work or school schedule if you can.
And the same goes for early birds. If you get up early you might need a mid-day nap. And, there’s no need to force yourself to stay awake for those late night movies either. We say get in those PJs and go to bed as early as you want!
Not sure where you fall on the spectrum? Take this quiz over at Real Simple and find out!
We also love Buzzfeed’s funny take on the topic… “You Know You’re a Night Owl When…”
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The Art of Napping
At The Pajama Company, we think there are two kinds of people in the world: those who nap and those who don’t. It could be the fact that we’re obsessed with all things sleep and relaxation, but we think naps rate high up there on the list of the good things in life!
After all, what can be better than taking a break for some relaxation and rejuvenation time? And, contrary to what you may have heard, naps do not make you lazy. In fact taking a nap can actually help you to be more productive and creative and can boost your health.
Here are some tips to get the most out of your naps…
Keep it Short
A short nap can do wonders to help you feel better and perk you up, especially if you’ve been concentrating hard or doing something physical and feel tired. It’s best to keep your naps to about 20 to 30 minutes so that you can wake up and feel alert afterwards. If you sleep much longer than that you run the risk of waking up groggy or possibly not being able to wake up at all. Of course if it’s a rainy weekend, we say stay in your pajamas and nap all day if you like!
Keep it to the Afternoon
Mid afternoon is the optimal time to nap. This is the time during your day that you usually need it the most. Your blood sugar typically takes a dip around this time, soon after you had lunch, which can make you feel tired. Napping earlier in the afternoon rather than later will also help to avoid disturbing your normal sleep schedule.
Find a Cozy Nap Spot
Unless I’m sick, I prefer not to nap in my bed. I choose the couch instead, which I think helps me to keep to shorter nap time. But find what works for you. Some people like to nap on top of their bed – without getting under the covers – which is also a good idea. Either way allows you to be cozy without getting into bed completely. Be sure to have a light blanket on hand. You also may want to set an alarm if you don’t tend to wake easily.
If you’re in the office and can’t lay down, close your door and rest your head on your desk. You may want to grab a sweater or something soft to put under your head and maybe drape your jacket around your shoulders. This may seem out of the ordinary, but I challenge you to try it and see how you feel. I’m willing to bet you’ll emerge refreshed and ready to go!
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Valentine’s Day Gift Inspiration (FOR HER)
In need of some Valentine’s Day gift inspiration? Here are five unique gift ideas for the woman in your life.
1. Hearts Women’s Plush Robe – Wrap your loved one in plush softness in this allover hearts print robe. The short length pink robe with black contrast stitching is made of 100% polyester microfiber.
2.”Addicted to Love” Women’s boxer – Put a spell on someone this Valentine’s Day with this “Addicted to Love” women’s boxer, decorated with “love potion” potion bottles. This pretty pink boxer is 100% cotton and has an elastic waist with drawstring.
3. “Beauty Queen” Eye Mask – Treat your beauty queen to some beauty sleep this Valentine’s Day with this glittery pink eye mask.
4. “Eiffel” Classic Flannel Pajama – Ok. So you’re not going to be able to take her to Paris this Valentine’s Day. But this pajama is the next best thing. This pretty pink flannel pajama is decorated with Eiffel towers and flowers and has a classic blue piping.
5. Perfect Pink Throw – Wrap her in incredible warmth and comfort with this luxuriously soft pink blanket.
Place your UPS Ground Shipping order by 10 a.m. (EST) Thursday to ensure delivery by Valentine’s Day.
