Simple Sleep Hygiene Tips to Improve Your Sleep Quality

It’s no secret that prioritizing relaxation and self-care is essential for maintaining a healthy lifestyle and specifically, getting quality sleep. While we all know this to be true, we also know with the rollercoaster of everyday life — self-care and sleep don’t always come easy.

Village Naturals Therapy is here to help make it easier with fast-acting, effective bath salts and foaming bath oils and shower body washes that are formulated with powerful calming properties, making them just what you need for unwinding before bedtime. From a full-body soak to a simple 15-minute foot soak, incorporating our therapeutic bath solutions into your bedtime routine helps your mind and body relax. And, relaxation is known to help reduce anxiety, lower blood pressure, improve cognitive function and enhance your mood, which equates to better sleep quality. It’s a win-win.

At Village Naturals Therapy, we believe in living a life where self-care is a priority, not a once-in-awhile luxury. So, prepare your body and mind for a restful night’s sleep with our affordable, calming bath products formulated with a powerful blend of essential oils and extracts including Lavender, Chamomile and cooling Menthol. You deserve it.

Why is sleep important for your whole-self health?
Getting enough quality sleep is crucial for your mental and physical well-being and health. In fact, it's an essential biological process that promotes cell growth, repairs and rejuvenates your body and helps maintain a healthy immune system. 

Sleep also plays a crucial role in cognitive function, including memory consolidation and learning and is important for regulating your emotions, moods and stress levels. Chronic sleep deprivation can lead to health and mental health disorders. Notice how lack of sleep often equates to a crabby mood or more tears than normal? 

Sleep is a powerful must-have and we’re here to help you get the zzz’s you need. Taking time for self-care and getting quality sleep can help you relax and feel ready to take on every day with more confidence and energy. That is something we all want to live our best lives, right?

What is sleep hygiene and why is it so important?
Sleep hygiene is a term used to describe good sleep habits. Referring to a set of practices and habits that promote good quality rest, sleep hygiene involves a variety of factors such as:
     - maintaining a regular sleep schedule
     - creating a comfortable sleep environment
     - engaging in relaxation activities
     - avoiding stimulating activities before bedtime (including screen time)
     - limiting caffeine and alcohol
     - avoiding big meals before bed
     - being physically active regularly 

Good sleep hygiene is important because it helps to improve your quality of sleep, allowing you to wake up feeling refreshed and energized. In addition, good sleep hygiene has been linked to improved mental and physical health. Getting adequate sleep has been shown to reduce the risk of developing chronic conditions such as obesity, diabetes and heart disease. As we mentioned earlier, it also plays a crucial role in supporting cognitive function, including memory and learning and can help regulate your moods. Now, that’s a fact that’s worth repeating. 

What are the signs of poor sleep hygiene? 
Have a tough time falling asleep? Waking up a lot during the night? Feeling tired or groggy the next morning? Relying on caffeine to wake you up during the day? These are all behaviors or habits that interfere with getting a good night's sleep.

Additional signs of poor sleep hygiene include: 
     - engaging in stimulating activities before bedtime
     - using electronic devices in bed 
     - sleeping in an uncomfortable environment

Other factors, such as excessive stress, poor diet and lack of exercise can also contribute to poor sleep hygiene. Recognizing these issues and adopting good sleep hygiene habits that work for you can all help improve the quality of your sleep — and your life. High five to sleep hygiene. You can do it and we’re here to help.

And, now sleep hygiene tips to improve your sleep quality. 
Tired of tossing and turning at night? Want to wake up feeling refreshed and full of energy? Who doesn’t right? Simply by practicing good sleep hygiene and having a consistent routine you can achieve just that.

For starters, try to follow the 10-3-2-1 rule. 
     - 10 hours before bed no more caffeine
     - 3 hours before, no more food or alcohol.
     - 2 hours before bed, no more work. 
- 1 hour before, no more screen time (including phones, TV and computers)/

With that rule in mind, here are some more tips to help you get a better night's rest and prioritize your sleep in your everyday life.

TIP 1. Get moving and grooving every day
Running, walking, bicycling, dancing in the kitchen... regular exercise of any kind can help you fall asleep faster and stay asleep longer. However, avoid exercising too close to bedtime as it can be stimulating and make it harder to fall asleep.  Alternatively, to help your body and mind unwind before sleep, using soothing bath products from our workout recovery collection, such as our muscle relief bath soak, is a smart move. 

TIP 2. Be the king or queen of a consistent bedtime routine 
Creating your own version of a consistent bedtime routine can signal your body that it's time to wind down and get ready for some zzz’s. Activities such as taking a warm therapeutic bath, a 15-minute foot soak, reading a book, listening to calming sleep sounds or deep breathing can help tremendously. The key is consistency. 

Our bath oils, washes and soaks are specially formulated with a powerful combination of essential oils and extracts, such as Eucalyptus and Spearmint, combined with cooling Menthol, to help revitalize, restore and relax your body and mind before drifting off to dreamland.

TIP 3. Say nighty-night to the electronics 
The blue light from your cell phone or any electronic device can disrupt your body's natural sleep-wake cycle as it activates your brain long after you put down your device. A good rule to follow is to avoid using them at least an hour before bed and instead engage in pillow talk, reading, light stretching or deep breathing. 

TIP 4. Create your sleeping sanctuary 
Your bedroom's ambiance plays a vital role in the quality of your sleep. Keep it dark, cool and comfortable with complete quiet or soothing sounds to help create a calming and sleep-welcoming atmosphere. What works for others might not be the best for you…so experiment until you find that holy grail for a great night’s sleep.

TIP 5. Try the caffeine and nightcap cut-off
That glass of wine or caffeinated tea can interfere with your sleep by disrupting your natural sleep cycle as it increases the suppression of REM sleep for the first two cycles. It's best to avoid them (and any big meals) 3 hours before bedtime to get into quality sleep mode. Again, simple tweaks to your daily routine make a big difference. Do your best, you won’t always do it perfectly and we know parties do happen, but eventually it’ll become a habit you won’t even have to think twice about.

TIP 6. Use your repertoire of relaxation go-to’s 
Techniques like meditation, deep breathing and Progressive Muscle Relaxation (PMR) can help reduce stress and promote rest, making it easier to fall and stay asleep. There are a ton of apps out there and books to guide you along. Find what works for you by trying different combinations and talking to friends. Once you find the right mix, it’s nighty-night, sleep tight for you. 

Today’s the day to do sleep hygiene your way. Yes, that rhymes.
You can develop a healthy sleep routine with a little patience and consistent effort. Village Naturals Therapy is here to help with our effective, therapeutic bath solutions you can easily incorporate into your nighttime routines. On busy days, do for a 15-minute foot soak to get you ready for bed. But, sure to block out time for a full-body soak a couple times a week too with our soothing bath salts, bubble baths and shower oils and washes. By simply making small changes to your routine and setting a consistent time for self-care, you’ll find yourself sleeping like a baby in no time.

We know life is sometimes unpredictable, so it’s okay to change it up now and then as long as you allow yourself time to unwind. There will be days and nights when you fall short on self-care, but grant yourself some grace and get back on track the next night. Every little thing you can do truly counts.

Ready to soak up the benefits of relaxation before bed?
Are you looking for effective ways to improve sleep quality, reduce anxiety and enhance your mood?  Look no further than the power of relaxation. By unwinding before bed, you give your mind and body a break while experiencing such overall wellness benefits as: 

  1. Improved sleep quality: When you relax before bed, you can help calm your mind and reduce the levels of stress hormones in your body. Lowering stress hormones can lead to more restful and rejuvenating sleep, improving overall health and well-being.
  2. Reduced anxiety: Relaxing before bed can help alleviate anxiety symptoms and promote a sense of calmness which can help you fall asleep more easily and wake up feeling refreshed. 
  3. Enhanced mood: Taking time to relax before bed can help improve your mood, reduce feelings of irritability and promote a more positive outlook to be the best version of you. 
  4. Lowered blood pressure: Research has shown that relaxation techniques such as deep breathing and meditation can help reduce blood pressure levels, which can positively impact overall health in the long run. 
  5. Improved cognitive function: Adequate rest and relaxation can help improve what we call “brain fog” or cognitive function, including your memory, concentration and decision-making skills. Sleep is a powerful thing, yes indeed.

Rock your sleep hygiene habits with Village Naturals Therapy 
A big part of self-care is having just what you need for a good night’s sleep like Village Naturals Therapy’s Nighttime Relief collection to soothe sore muscles and calm your body and mind. Our line includes Epsom bath salts and foaming bath oils and shower washes to release tension, soothe muscles and prepare your mind to check out.

Every product is formulated with powerful, good-for-you, ingredients and essential oils like Lavender, Chamomile and Epsom and Sea Salt to work together like a dream team. You’ll find larger value sizes for a tub full of relaxing, moisturizing bubbles or on-the-go travel packets with a concentrated formula to help you sleep like a baby, no matter where you roam. Shop Village Naturals Therapy's therapeutic products and make every night your best night — so you can be your best self every day.

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Harvard Health Publishing, Harvard Medical School. (2020, February 21). Relaxation  techniques: Breath control helps quell errant stress response. Harvard Health Blog.  Retrieved from 

Mayo Clinic. (2022, April 28). Relaxation techniques: Try these steps to reduce stress.  Retrieved from depth/relaxation-technique/art-20045368

National Sleep Foundation. (n.d.). Relaxation Exercises to Help Fall Asleep. Retrieved from: