The 5-Minute Routine I Do Nightly for Better Sleep

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I’ve never been a great sleeper. Once work, dinner prep, and taking my dog out for his nightly walk are over, anxiety sets in. I toss and turn, thinking about everything from the state of the world to my ever-growing to-do list. So, I do the old song and dance with my glowing screen––scanning Instagram and Apple News before eventually tiring out.

Over the past year I’ve cultivated some lasting and helpful sleep habits to ensure I get at least seven hours, but with COVID-19 concerns, getting a good night’s sleep has been tougher than ever.

Luckily, I recently rediscovered my foam roller in the back of my closet. I was first introduced to foam rolling through alignment specialist, Lauren Roxburgh, and have been following her Instagram and YouTube channel for routines ever since. Here’s an easy, 5-minute bedtime routine you can do with or without a foam roller:

The Ultimate Foam Roller

Courtesy of Amazon

RELATED: Sleep Expert Tips on How to Set Up Your Bedroom for a Better Night’s Rest

Along with leaving my phone in the other room, I’ve made a few other routine and bedroom upgrades to aid my quest for longer, more restful sleep:

Nontoxic Bedding

Courtesy of Amber Fort

I swapped my heavy cotton duvet cover for this hemp version by Amber Fort. It’s more breathable and airy, naturally hypoallergenic, and mildew-resistant. My favorite part is that it’s thermoregulating, so I feel comfortable no matter the condition.

Upgraded Organic Mattress

We spend roughly one-third of our lives sleeping (or attempting to), so finding a mattress free of harmful chemicals like petroleum-based polyurethane foam and flame retardants is important. I purchased an Avocado Mattress and haven’t looked back. Check labels and descriptions for GOTS-certified. If you can’t swing a big purchase like a new mattress, opt for nontoxic pillows and sheets.

Courtesy of Avocado Green Mattress

Courtesy of Buffy

A Diffuser for Calm Bedroom Vibes

Not only is Vitruvi’s stone essential oil diffuser beautifully minimalist, but it also fills your home with soothing scents scents like eucalyptus, lavender, ylang ylang, geranium, and more.

Courtesy of Amazon

Courtesy of Amazon

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Cozy Pajamas

Since I’ve been in quarantine, I’ve been wearing sweatpants (like most folks) all day. I then crawl into bed––you guessed it––wearing the same sweatpants. I found that changing into dedicated pajamas before bed really helps separate day from night.

Courtesy of J.Crew

Now all that’s left to do is to hit the sack. 😴