Four Tips for Improved Sleep – Part 4 of 4

Hey everyone, welcome to Part 4 of my Sleep series! Thanks for sticking with me this far. In Part 4, we concentrate external factors to help you sleep better – in the past I’ve talked about things like journaling or wearing better pajamas. The small changes in your routine overtime can make a big difference in your rest!

Tip #1: DIY Spritz

Take matters into your own hands and give your pillow some love via a DIY sleep spray spritz! First purchase a 2 oz blue spray bottle from Amazon.

The ingredients are simple: Mix 1 oz of water and 1oz witch hazel together in a small, along with three drops each of eucalyptus, lemon, lavender, tea tree and peppermint essential oils. Spritz your pillow lightly with the spray and voila! Enjoy a calming evening. For more information about essential oils, please email

Tip #2: Light Touch & Massage

Sometimes, a helping hand is all you need. Ask your partner to give you a gentle massage before bed. Benefits of massage include improved posture, lower blood pressure, relaxed muscles and stress reduction – all things that can help your body relax and get ready for sleep. Even a short, five-minute massage can do the trick.

Tip #3: Stretching

While rigorous exercising right before bed isn’t such a good idea, simple stretches can help your body unwind and de-stress. Put on some soft, relaxing music and stretch! Hold each pose for at least ten seconds. Try not to let your mind wander and think about all the things that happened that day, but instead, close your eyes and focus on deep breathing.

Here are a few stretches you can try out.

Tip #4: Diffuser

I recommend purchasing a diffuser and add a few drops of lavender essence oil. The lavender fragrance is calming, relaxing and will do wonders with your state of mind and unwinding your body.

What do you think? Have you tried any of these tips before? Please feel free to share your feedback on these tips via

I’d love to hear from you! Sweet Dreams! Hugs, Alison

Leave a Reply