A Guide for Getting A Good Night's Sleep

Tuesday, October 11, 2022

A Guide for Getting a Good Night's Sleep



When was the last time you woke up from a sound sleep, rested, and ready to take on your day? 


If you’re like the majority of adults, you’d probably have a difficult time answering this question. With work, families, and the stressors that life throws everyone’s way, you might find yourself going to bed later than you’d like—or laying awake with your mind swirling.


Sleep is essential to our bodies and our minds. A night spent tossing and turning can greatly impact your mood and your ability to focus the next day. And lost sleep robs your body of the restorative function of sleep that helps prevent disease. 


Think about how sleep (or lack of it!) is impacting your life. Feeling cranky? Is your thinking ‘foggy’—even after several coffees? Dark circles under your eyes getting you down? These are just some of the effects of a poor night’s sleep. And, while chronic sleep loss is something that should be reviewed with your doctor, simple shifts in your sleep routine can help you avoid some of these annoying results of loss of sleep.


A sleep routine makeover can make you feel better, from the inside out. Rested and refreshed, a night of good sleep can lift your mood, help you focus, and put your best face forward.


From what you touch, taste, smell, and see before bedtime, you can send new sensory signals to your mind, body, and spirit that it’s time to recharge. 


With these gentle changes to your habits, you can make your dream of a good night’s sleep come true.  


Sink Into a Good Night’s Sleep


Your mind and body need cues that it’s time to get ready for sleep. While you may recognize that you feel exhausted at the end of a busy day, your system needs time to change gears. To relax tense muscles, a fired-up nervous system and thoughts that are processing the day’s events, a warm bath offers sweet relief.


By adding a sleep-supportive soak to your nightly bath, you’re cueing your mind and body into relaxation mode. Athena’s Apothecary describes their pink coconut Empress milk bath as a way to ‘melt the day away. In addition to the skin-nourishing ingredients (coconut milk, colloidal oats, and beetroot powder), this luxurious milk bath contains rose petals that float on the surface of the water as you immerse yourself in a relaxing, pre-sleep bath.


Harmony Tea Company’s Tub Tea brews up a bath soak that is made to relieve stress and anxiety. With an all-natural blend of botanicals and pure essential oils in a dissolvable tea bag, Tub Tea immerses you in a lavender-infused relaxing bath.


Round out this stage of your sleep routine with an overnight skin treatment such as Ellie Bianca’s Rejuvenate Night Serum. The calming scents of sandalwood and sweet orange oil signal your mind and body to relax. You can go to sleep knowing that the serum is at work to repair and restore skin cells overnight, meaning you will feel and look rested and refreshed in the morning.


These simple, self-care steps can create a spa-like setting in the comfort of your own home. 


Mood Lighting


Candles aren’t just for special occasions. The warm glow of a candle in the evening helps set the scene for a restful sleep. A scented candle can have aromatherapeutic benefits too.


Nova Scotia-based Sage and Sweetgrass’ Unwind candle contains an essential oil blend of “soothing botanicals curated to calm the nervous system, relax the mind and prepare the body for rest”. Hand-poured with eco-friendly soy wax, the Unwind candle makes a beautiful addition to your sleepy time toolkit.


Geeky Candles’ Cabin in the Woods candle will whisk you away to your own cozy cottage no matter where you live. The cedar notes help you imagine you’re in a place where the only to-dos on your list are reading your book and sipping your tea. Made in Ottawa, each candle is poured by hand using eco-friendly ingredients, giving you even more to feel good about.


By lighting a candle you’re gently letting your senses know that it’s time to rest. Make it a bedtime ritual that lights the way to a good night’s sleep.


Sip into Sleep


Small changes to what—and when— you eat or drink in the evenings can have a big impact on the quality of your sleep. From too many coffees throughout the day to late-night snacks, these choices can come back to haunt us as we try to sleep. And while it may seem like that glass of wine in the evening is helping you to relax, it most likely will wake you up in the middle of the night.


Brewing up a healthy, sleep-supporting drink in the evening is a delicious addition to your sleep routine makeover.


Grounded Tea’s Sleep Well blend promises the feeling of being ‘snug as a bug in a mug’. With valerian, nature’s sleep remedy, as its main ingredient, sipping this warm drink before bedtime can help you slip into a deep, dream-filled sleep.



A nightly cup of tea is a routine that’s easy to warm up to.


Take Cover


Your sheets and blankets help lay the foundation for a good night’s sleep. From softness to breathability, it’s important that sheets feel good against your skin. And the weight of your comforter, duvet or blanket can impact your comfort too. 


For years, weighted blankets have been used for therapeutic purposes. Scientific research has shown that the Deep Touch Pressure Stimulation (DTPS) of weighted blankets promotes relaxation. Wrapped in a weighted blanket, the body releases more melatonin (the sleep hormone) and serotonin (the happy hormone), a hormonal recipe for a good night’s sleep.


Recognizing the benefits that weighted blankets could bring to stressed out and sleep-deprived Canadians, Hush has designed and developed weighted blankets to help you take cover from whatever keeps you up at night. 


Hush weighted throws offer cozy comfort on the couch as you wind down after a long day. Their classic weighted blankets help you snuggle into bed for a long, uninterrupted sleep. The cooling blanket helps to regulate your temperature, as you drift into a deep night’s sleep.


If you like the thought of being held in a gentle, calming hug all through the night, it’s time to get all wrapped up in a weighted blanket.


From premium bamboo cooling sheets to pillows to eye masks, Hush offers a range of  sleep supportive essentials. Made of their sustainably sourced Hush Iced fabric, Hush’s Iced 2.0 sheets are naturally sweat-wicking and keep even the warmest of sleepers cool and comfortable. To add to the comfort, the sheets are designed to hug the corners of the mattress and stay put all night long. Hush’s sheet sets include pillowcases, a fitted sheet, and a top sheet.


Investing in bedding that will send you off to dreamland for many nights to come offers an invaluable return on your investment!


Sweet Dreams


Just like any new healthy habit, it’s important to be patient with yourself as you pursue a better sleep routine. Try a nighttime tea, tuck yourself in under a weighted blanket, or sink into a warm bath— find the sleep time tools that work best for you. 


Unlike a diet or exercise routine, some of the benefits of a better sleep routine will be noticeable almost immediately. One good night’s sleep can help to lift your mood, put a spring in your step and give you the clarity needed to take on your day. 


A sleep routine makeover can change the way you see the world and give you the energy to keep striving for sweet dreams.














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