The Best Ways to Elevate Your Sleep
The Best Ways to Elevate Your Sleep
By Brooklyn Hoffmann — July 1, 2025
For most adults, a general recommendation is to aim for seven to nine hours of sleep per night, which is about 33.3% of the 24 hours in a person’s day. According to the Mayo Clinic, getting less than seven hours of sleep on a regular basis has been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression. Because of these factors, it is extremely important to strive for quality sleep, and these nighttime essentials will help you do just that.
Bedding
Bedding can impact thermal comfort and sleep quality, as warm sleepers often prefer a lower thread count since the looser weave makes the fabric lighter. Breathable, moisture-wicking fabrics like lightweight cotton percale, cooling rayon made from bamboo blends, or airy linen are ideal options for a cool and comfy sleep. In addition to this, the gentle pressure from a weighted blanket or thick duvet can promote relaxation, reduce anxiety, and help people fall asleep more easily and stay asleep longer. Bedding colors that evoke calmness and tranquility, such as blue, green, and white, tend to be less stimulating and create a more restful environment.
Pajamas
Similarly, the best fabric for pajamas depends on body temperature and comfort level. Cotton, silk, and linen pajamas are best for the spring and summer, while wool and polar fleece are a great choice for frigid weather during autumn and winter. While a matching pajama set is not a necessity, many people find their nighttime routine feels more intentional and enjoyable when wearing them.
Sleep Masks
Numerous studies show that fabric over the eyes can improve the quality of sleep and brain power by blocking out ambient light. Sleep masks prevent external light from disrupting sleep, which is essential for the body’s natural circadian rhythm. Darkness stimulates the body’s production of melatonin, a hormone that regulates sleep.
Linen Spray
Linen spray is primarily used to refresh fabrics and textiles, leaving them with a pleasant scent. Essential oils in some linen sprays, such as lavender, can help calm the nervous system and relax the body and mind.
Herbal Tea
Many herbal teas, like chamomile, valerian root, and lavender, are known for their calming properties and can help signal to the body that it’s time to unwind. Certain herbs contain compounds that calm the nervous system and promote relaxation. Green tea contains L-theanine, an amino acid that can improve sleep quality.
Limit Stimulants and Screen Time
Avoid using electronic devices, including phones and tablets, at least 30-60 minutes before bed, as the blue light can interfere with melatonin production. Alternatives to this include journaling, reading a book, and meditating to help the body and mind relax. Limit caffeine, alcohol, and heavy meals before bed, as they can interfere with sleep.
If counting sheep isn’t enough, use this guide to perfect your bedtime routine and fall into a sweet slumber.
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