Losing out on sleep can massively affect how you feel. Your mind and body need rest. When you learn how to sleep better, you learn how to prioritize yourself again.

Sleep is a deceptively important part of self-care. When you have 12 hours worth of to-dos, hobbies you love, and people you want to spend time with, it's easy to push sleep off. 

"Just one more hour" turns into "Oh my god, it's midnight, and now I can't sleep," which becomes hovering on the edge of tears or anger the entire next day.

We know it can be challenging to cope when you feel overwhelmed by stress, anxieties, even anger. We're here to help you choose self-love, taking control of your sleep, and calming your mood.

The smallest changes are often the hardest: limit caffeine after mid-afternoon

The effects of caffeine last far longer than the pep it puts in your step. It can affect your ability to fall asleep up to seven hours after your last sip. No matter how tired you feel, your brain will stay buzzed and stubborn. So, ditch the coffee after 4 pm.

There's a solution for hardcore caffeine lovers, but it isn't coffee (sorry). We wrote more about natural ways to relieve stress here, but green tea contains caffeine and L-Theanine, an amino acid that improves your mental focus, boosts your immune system, and - you guessed it - helps you sleep. 

It comes in supplement form, too, for when you want to skip the caffeine altogether but still need to focus. You might have to go easy on the 6 pm cold brew (and the anxious hand-shaking), but you can still smash your deadlines with a gentler boost.

Engage in a bit of exercise

Just 30 minutes of aerobic exercise a day can battle your insomnia. A recent study found that its effects are similar to those of sleeping pills. Who would've thought? 

Exercise in the way you like best. Yoga, weightlifting, spin class, dancing, they're all invited. It doesn't just settle your swirling thoughts and help you get nervous energy out, but it also physically triggers a little sleepiness, which is best for those of us who have trouble wanting to sleep sometimes. 

When you exercise, your heart rate goes up for the right reasons. You're alert and ready to take on the world! ...And then, starting in about 30 minutes, that rate returns to normal, slowing down and making you sleepy. 

That's why it's best to exercise about an hour before bed, so you don't get caught in the middle of the day with a bit of surprise nap - which could make it harder to sleep later.

Use your skincare ritual to prompt your mind to settle down

"Ritual" is the essential part of this tip. Every evening, settle down and settle into your skin. 

Surround yourself with luxurious fragrance, softness, and loving yourself, remembering that you are worth it each night at the same time.

Our Evening Body Serum encloses you in aromatic hydration while you meditate on the feeling of self-care and appreciation before bedtime.

You are capable of handling your impulses, your moods. You deserve to get rest, to relax your mind. No deadline is more important than having a healthy body and emotions. You alone are worth your time. You only get one you - pamper it. 

For nights when the world has closed in around you, there's negativity around every corner, and you just need a break, indulge in a home spa experience. A hot bath, candles, an hour to yourself. It works. 

When push comes to shove, use grounding exercises

You've decided to prioritize yourself and done everything right, you've learned how to sleep better, and you're ready to dream. All that's left to do is wait. 

And wait. 

"Wait, what was it I forgot on that project? No, I need to sleep. Go to sleep." 

"… did I turn the oven off?"

"What did Charlie say he needed for his school presentation again? And when are his exams? Oh, god, I didn't check to make sure he did his homework; my work meeting ran late. And speaking of work …." 

Sound familiar? 

Sometimes, despite your best efforts, your emotions, stress, and thoughts seem like they're going to get the last laugh. Don't worry. They won't. 

Grounding exercises tie you back to your body. It seems counter-intuitive that focusing on your body could distract you from what seems important when you're falling asleep - your mind. But your mind itself is the real distraction! 

Connect to something utterly unrelated to anything that could cause you stress. Name your senses: What do you feel? What do you hear? What do you smell? Do you taste anything? Go through the list over and over again. You're here, in bed, safe and warm, with no responsibilities. 

Go through each part of your body, and tell it to fall asleep. Silliness aside, it takes just enough thought to distract you entirely, but it's boring enough to help you sleep. Toes, go to sleep. Arches, go to sleep. Heels, go to sleep. Ankles, go to sleep. Shins… you're asleep. 

Even breathing exercises ground you, pulling you away from your thoughts and into your cozy, snuggled-up body. Recite "in… and out" as you pull in your breath for 6 seconds and out for 8.

It's okay not to be okay. No moment spent alive is a waste, even when you feel a hot flash of anger or the cold sweat of anxiety. You're here, and you're experiencing being human! But, loving yourself means facilitating positivity. It's good to feel good, too. 

When you learn how to sleep better, you're opening the door to saying, "No, you know what? I can't do another hour of overtime today. I have people I love, and I love myself, and I will do better work tomorrow if I shut my eyes now."

You're worth every extra moment. And when you regulate emotions, you get more time where you feel like yourself. And that means something. 

Relax, sink into self-care, and let us accompany you on your wellness journey. Subscribe to our newsletter for more gentle reminders to make room for yourself.