I think we can all agree that there is nothing in the beauty world that can do what proper sleep can. There is no serum, no treatment, no makeup product. Sleep is the holy grail as far as I’m concerned, and not getting enough of it can really start to show. Having a hard time falling asleep and staying asleep can wreak havoc on our hormones and overall health over time, and our skin becomes collateral damage. There is truly nothing like a good night’s sleep to wake up not only feeling refreshed, but also looking your best. Whether it’s due to stress, a busy schedule, too much phone time, or not prioritizing a nighttime routine, lack of sleep is enemy #1. I’m officially ruling 2024 the year that we all get the proper beauty sleep we deserve, and here’s how:

1. Make a Cherry Juice Mocktail 

Cherry juice is known to help promote increased melatonin levels, so it can make you sleepy when you drink it before bed. It is also antioxidant rich to help alleviate inflammation. I recommend Lakewood Organic’s Tart Cherry Juice mixed with sparkling water, lemon, and honey for a yummy mocktail to sip on throughout the night. 

2. Supplement with Magnesium Glycinate

Magnesium is a miracle mineral (in my opinion) for so many reasons. Magnesium glycinate specifically helps contribute to restful sleep as it promotes muscle and brain relaxation, a better stress response, and lower cortisol levels. Interestingly enough, high levels of stress can actually lower magnesium levels over time.    

3. Cozy Up with Bone Broth

The taste of bone broth may not be for everyone, but I personally love it. It just tastes like a warm hug, and is really comforting to drink before bed. Bone broth is rich in the amino acid, glycine, which is linked to improved sleep quality and relaxation. I have been obsessed with making Bone Broth Hot Chocolate as my little bed time treat.   

4. Minimize Screen Time

It’s no secret that scrolling on social media before bed is keeping us up at night. Blue light from our phone screens can block melatonin production and raise cortisol levels (the exact opposite of what we need to sleep well). It can overstimulate our brains before bed, making it harder to fall asleep. Reducing screen time a couple of hours before bed is key.  

5. Try Herbs

There are a lot of herbal supplements that can naturally induce sleepiness and promote a better night’s sleep. Valerian root, ashwagandha, and holy basil are some effective ones that have a strong calming effect to help promote deep sleep and relaxation. But be mindful about checking with your doctor before starting any herbal supplements.

6. Practice Breathing Exercises

Simple but effective, practicing breathing exercises before bed can calm the nervous system, prevent overthinking and anxiety, and relax the whole body by promoting a restful state. The 4-7-8 exercise is my favorite; you just take a deep breath in for four seconds, hold that breath for seven seconds, and breath out for a deep eight second exhale. Whenever I have any kind of anxiety before bed or can’t turn my brain off, this exercise puts me to sleep after just a few rounds. 

7. Relax with Lavender

Lavender is the ultimate calming agent, and it can help with sleep, anxiety, and insomnia. Lavender oil on your temples, a few sprays on your pillow or in your room, or some warm lavender tea before bed can be a game-changer.  

8. Balance Cortisol 

Cortisol levels play a huge role in energy levels and sleep quality. When out of whack, we can end up sleepy during the day, and wired at night. Having a regulated Circadian rhythm is important for this, along with being active enough during the day. Waking up and getting outside for even just a few minutes to expose your eyes to natural light, rather than a phone screen, can make a drastic difference. Getting some movement in throughout the day by walking outside, doing yoga, or any other gentle exercise can also help tire your body so that when nighttime rolls around, you actually feel like sleeping.

9. Have a Bedtime Snack

I know some people swear by not eating too close to bedtime, but hot take: I actually feel like it’s better to eat a little something before calling it a night. Nothing is worse than waking up in the middle of the night and not being able to fall back asleep. Eating a small snack before bed can actually help to prevent this. Something as simple as a creamy smoothie or Greek yogurt with fruit; can help our blood sugar stay balanced while sleeping. Our livers ultimately regulate our blood sugar, and when our energy stores run out in the night, we start producing cortisol. A bedtime snack can help your liver store sugar throughout the night without a cortisol spike; helping you to stay asleep longer.  

10. Drink Chamomile Tea 

Chamomile is the main herb in most “sleepy time teas,” and it really does work like magic. It has a mild tranquilizing effect, and can put you to sleep pretty quickly after drinking it. Chamomile also helps to ease inflammation, stomach discomfort, and muscle spasms – which can all contribute to difficulty sleeping. 

Lack of sleep can have many detrimental effects; and often what is keeping us from getting a good night’s sleep can be hidden in our daily routines. With stress, phone scrolling, computer screens, and lack of movement, getting proper sleep isn’t as easy as it used to be. But the good news is: you’re not doomed to tossing and turning every night. With these simple tips, you’ll be Sleeping Beauty in no time. 

Xx, 

The Glow Files.