This blog is a paid partnership between Amy West Travel and ZzzQuil™, however all opinions expressed in this blog are completely my own.
I recently heard someone discussing how in their 20s they would simply jump in bed and crash, followed by a blissful 8 to 10 hours of undisturbed sleep. In their 30s, things changed. They now have to make a sleepy-time tea, light a candle, and run a fan for white noise while sleeping in complete darkness. That pretty much sums it up in my opinion. Whether it be physical makeup or the extra distractions that come with growing up and getting into the thick of life, sleep can be tricky.
Between my busy travel schedule and the constant nightly antics of my kids, sleep has never been more important, or more evasive. Every day my schedule is packed with a list of to dos from all the hats I wear as a creative, mother, wife and friend. I don’t have time for sleepless nights, and I’m sure you don’t either. We have to be on point and 100% for everything we do. That’s why I’m sharing my tips for getting the rest you need to be fully charged for your busy life.
Sometimes we have to reset, and ditch our bad habits. This goes for our nightly routine as well. It’s important to take a personal inventory and course-correct if you have gotten into unhealthy habits. That’s one of the reasons I practice a bi-annual wellness week. It’s such a great way to be mindful of how our life sometimes runs us, instead of the other way around. Taking time to practice self-care and giving ourselves the room to understand how good that can feel, can go a long way towards getting more rest, and making sure you wake up the best version of yourself every day.
Mindfulness can mean a lot of things to a lot of people, but for me it means slowing down and focusing on how I really feel. It means taking in the small moments and the impact those make on my life over all, and giving myself the room I need to make the changes I know in my gut I need to make. For you, it might mean practicing a daily ten minute guided meditation, or spending some quiet time alone journaling. Ultimately, it’s simply giving yourself permission to gently assess your personal environment and lifestyle, and guide it in the direction you please. If you do this, you may find yourself less anxious, more tuned into your body, and more rested than ever.
We are creatures of habit, and sleep is no exception. Your muscles have memory. Even when your mind is thinking one thing, if you’ve trained your body and muscles to do something different, you may find yourself in an internal conflict. Just as I had to sleep train my children, it’s still important to sleep train my own body. This is where my daily routine comes in. In the hours before I go to bed, there are certain queues I give my body and mind to get in a place where I’m ready to shut it all down and get some rest.
My nightly routine involves creating an environment where stimulation is limited and my body begins to unwind. This generally involves my nightly ritual of a hot shower, comfy clothes, and putting away all the distractions that would make me want to work. I’ll drink some warm tea, or lemon water and finally sit down after an action packed day to just unwind. I also wear my blue light-blocking glasses if we are watching TV or checking on social media, as blue light is known to stimulate the brain and make it even harder to get to sleep.
My husband and I work from home. It’s a privilege that comes with many freedoms, however it also ties our home-life to work-life, making it difficult to unplug sometimes. There is no denying that screen time is keeping our society wound up and anxious. There’s nothing that puts me to sleep quite as quickly as picking up a book and losing myself in a story. It’s the ultimate escape, and for me, it’s the ultimate way to unplug.
Our sense of smell is our strongest sense linked to memory, and can be instrumental in aiding in sleep. Aromatherapy has been known to aid in relaxation. I utilize candles, and essential oils in my nightly routine. One of my favorite therapies is to run a hot bath and soak in lavender essential oils and Epsom salt. It’s great for your muscles, and the lavender puts me completely at ease.
In fact, Vicks® recently launched the Vicks® PURE Zzzs™ Soothing Aromatherapy Balm. A great addition to my nightly self-care routine, it’s soothing on my skin in addition to providing the relaxing fragrance of lavender and chamomile in a moisturizing formula with coconut oil and aloe balm. This is a must-have for everyone’s nighttime routine. I keep it right in my nightstand for easy access before bed!
Even with a great self-care routine, sometimes we still need help. If you are looking for a way to fall asleep naturally*, the new ZzzQuil™ PURE Zzzs™ Melatonin Gummies are a great way to do so. Vegan, vegetarian and drug free, the ZzzQuil PURE Zzzs Melatonin Gummies utilize a blend of lavender, chamomile, valerian root and lemon balm and contain an optimal level of melatonin with no next-day grogginess*. One of these great tasting gummies was enough to aid in my night’s sleep and help me wake refreshed*. In addition, these gummies are free of gluten, lactose, gelatin and preservatives.
Available in several forms including capsules and an alcohol free version, this is what I turn to when I’m traveling. It especially helps me create new sleep patterns when I’m in different time zones. Personally, I find it difficult to sleep in any bed that’s not my own, no matter how comfy it is. Hotels can be busy and loud at night and I’ve lost more than a few night’s sleep by not being prepared with a sleep aid. Having ZzzQuil on our recent family trip helped me fall asleep fast and ready to seize the day with my kids, instead of tired and grumpy.
Sleep matters! We aren’t ourselves when we haven’t had enough sleep. You don’t have to go without rest. Seize the day, and take your sleep matters into your own hands with these great tips! Do you have a sleep tip that works great for you? I’d love to hear about it in the comments below.
Enjoy the Journey!
xo- Amy West
*THESE STATEMENTS HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.