I have always taken my sleep very seriously because if I don’t get 7-8 hours, I am not a high functioning person. Having kids definitely impacted my sleep (and still does on occasion), but I have developed a pretty solid routine that helps me get quality rest.
I have two different sleep potions that I switch between (going to post both to my IG reel (@beautyandthemamablog) to show how I do them. I don’t drink these both on the same night usually, but I have (drinking them both isn’t going to like send you into a deep comatose lol). It’s just a lot of fluids, so I don’t love having both right before bed.
The first sleepy time potion is a tea. While my water is reaching a boil, I add 2 drops of Apothekary rose-tinted glassesand 2 drops of Apothekary take the edge off. These don’t have a flavor, so you don’t notice it in the tea. These two products have a lot of herbal supplements that support relaxation and mood. They are the perfect complement to a relaxation tea.
The next thing I add is manuka honey, which is different than regular honey. I love manuka honey because it has natural antibacterial components, makes an incredible mask to give your skin a glow, is perfect for tea, but also helps promote a restful deep sleep. It is important to note that manuka honey is a lot thicker than regular honey, but I honestly prefer it. You can grab manuka honey really anywhere, but I find Trader Joes has it cheapest; just make sure you buy a high grade (UMF 15+ or UMF 20+) because these are the most effective.
Once my tinctures and honey are in my mug, I add my tea – I love Celestial Seasonings Sleepy Time Detox tea, but I really like any of their sleepy time teas. I pour my hot water in to the mug and give it a stir and it’s ready to enjoy.
The second sleepy time potion is more of a mocktail. This one I have seen on TikTok, but mine is a little different. For this drink, you want to grab organic tart cherry juice. You can find this at your local grocery store. Tart cherry juice is so high in vitamin c, which is incredible for your skin, but it has so many other benefits. It is rich in nutrients and minerals, reduces inflammation, aids with exercise recovery, improves sleep and is high in antioxidants. I find that it tastes like cranberry juice. I pour about a half of a cup (I eye ball this, so this is just a guess – use as much/as little as you would like in this) into a glass by itself. I then add magnesium and ashwaghanda. These both blend pretty well into the tart cherry juice just by using a spoon. I have read before that the average adult consumes nowhere near enough magnesium day to day, so I make sure to incorporate it daily. The specific magnesium I use is used for deep relaxation and brain health. The ashwaghanda I use is really concentrated, but I enjoy it. I started taking it to help balance my hormones (it helps regulate your cortisol levels), but I found it pairs well with my mocktail because it calms the brain and reduces stress.
Once these two powders are fully mixed in to the tart cherry, I add some plain seltzer to dilute it and make it more of a drink I will sip for the next half hour. My husband and I use a soda stream, but you can really use any type of seltzer because you just want the carbonation.
My eyes get so heavy within a half hour of finishing these. I feel so relaxed and sleep so well. I don’t drink these every night because I get nervous my body won’t be able to go to sleep independently, but I do drink these at least 4x a week. I drink both pretty equally too – I don’t have a preference, it’s really just what you’re in the mood for that night (i.e. tea or a mocktail).
I think taking a hot shower before bed is so good for your sleep too. Aside from washing the day off you and being able to get into bed squeaky clean, the warm/hot water helps to relax too. I hold a lot of tension and stress in my neck and traps and letting the hot water hit my upper back helps loosen everything up. Taking a shower every night has turned into a ritual for me and is something I can’t go without. I highly recommend this as part of your sleep routine. Speaking of routines, it is important to create one so your body and mind knows it is time to unwind. It doesn’t need to be complicated (in fact, it shouldn’t be), but it should be a few things you do every single night right before going to bed.
One of the biggest things that helps me get good sleep is not using my phone while in bed. I love scrolling aimlessly through TikTok, but it stimulates me so much and I have a hard time winding down. I know it’s so tempting to play on your phone while lying in bed, but give it a try and I guarantee you notice a positive change in your sleep.
Ideally, I would love to not have TV on in my room, but my husband has to fall asleep to it on. I wake up from the light of the tv, so I bought the most incredible sleep mask and noise cancelling ear plugs. These are an absolute must for me. The sleep mask has a cushioned rim, but the part that sits over your eyes is raised, so there it doesn’t touch or push down on your eyes. It’s so comfortable and the material is so silky.. 10/10.
The ear plugs are great. They are reusable and come in a cute little case. I do have to maneuver these around to make them work most effectively, but they do the job and they are comfortable. I also really love having a cold bedroom. Sleeping in a cooler temperature room is actually scientifically proven to help you fall asleep better and stay asleep because it triggers the melatonin hormone. Invest in a fan in your room. I have this one and really like it. It comes with a remote that I leave in my nightstand. The last “product” I really enjoy is a silk pillow case. They stay so cool, plus they are good for your skin and hair, so that’s a win.
If you give any of these tips a try, let me know and tag me in your drink concoctions if you make them (@beautyandthemamablog)!!
What do you do to prepare for restful sleep? Leave it in the comments!
Until next time,
Lauryn xo
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