Rejuvenating, restful sleep becomes more evasive as we age. With so much vying for our attention, it’s difficult to disconnect before bedtime and quiet the mind. Several variables can alter high-quality slumber, such as hormone levels, stress, unhealthy diet, medical problems, and more. Here are a few helpful tips for shutting down at the end of the day.

Simple Sleep Remedies

– Set a consistent sleeping schedule. Going to sleep and waking up at the same time each day helps regulate your internal clock, making it easier to fall asleep and get up in the morning refreshed.

– Drink plenty of water throughout the day, but stop at least two hours before bed. Otherwise, you will be waking up in the middle of the night to use the bathroom. Helpful tip: Start each morning with a cold glass of water to jump-start your day.

– Put down your smartphone or tablet, and journal before bed to quiet your thoughts. When you stare at your electronics before bedtime, the blue light can suppress your body’s natural melatonin production, thus interrupting your sleep.

– Utilize white noise to clear your mind. Use a sound app or a noisy fan to quiet your surroundings.

– Enjoy an evening Epsom salt bath. To detox and calm your body, dissolve Epsom salt in a warm bath, add baking soda to reduce itchiness and a few drops of essential oil if desired, and soak for about 20 minutes.

– Incorporate essential oils into your nighttime routine. Diffuse blends as you prepare for bed or spray a lavender blend on your pillow for a soothing affect.

Go-To Nighttime Essential Oils

– Lavender

– Cedarwood

– Chamomile

– Frankincense

– Sage

– Ylang ylang

– Bergamot

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Danielle Williams is the assistant senior managing editor for Stampington & Company. She lives in Costa Mesa, California, with her husband, Casey, and opinionated cat, Holly Golightly.