Wellness: 3 Ways To Get Great Sleep Every Night

Wellness Wednesday

At Visual Therapy, we’re all about Mind, Body, and Soul. As we work with clients to line up their optimal wardrobes and help them to be the best version of themselves, we’re huge believers that it’s not the dress, but what’s in the dress that matters. And even though clothes can help you feel like a movie star, there’s something that needs to be taken care of first on a deeper level. Welcome to “Wellness Wednesday”: our weekly feature to bring you tips for a healthy, whole and fulfilled life. 

Karlie-Kloss-Vogue-Sleep Secrets

After the long, dark days of winter, the daylight is here (finally!) With daylight saving time, you might still find yourself catching up on sleep. And while losing one hour of sleep is not cause for concern, consistently missing out on high quality rest is; sleep is a time when the body can rest, recover, and heal from the stress it undergoes on a daily basis. It’s an important, but often overlooked, aspect of physical wellness. Research shows that sleep impacts many areas of health, from increased risk of chronic disease to increased appetite (ever catch yourself eating less mindfully when you’re sleep-deprived?) 

[quote type=”center”] Sleep is an important, but often overlooked, aspect of wellness. [/quote]

How Does EXERCISE Affect Sleep?

Exercise can help increase energy throughout the day, leaving you just tired enough to quickly fall asleep at night. Exercise can also help people to sleep more soundly with fewer disturbances, which results in a more restorative sleep session.

It can hurt if you exercise too close to bedtime; besides the extra energy you may have, you may also have an increased body temperature for several hours afterwards. It’s generally easier to fall asleep when our body temperature is lower, so try to get your workout in earlier in the day if possible.

How Does STRESS Affect Sleep?

Stress contributes to the poor health consequences mentioned earlier, so make sleep a priority. Setting a schedule, committing to your sleep routine, and focusing on eliminating or reducing disruptors will go a long way towards improving sleep quality and leave you feeling more rested.

The ENVIRONMENT is another factor that affects sleep quality, so try to:

1. Create a calm space. Clutter and disorganization is not only unsightly, but can add to stress levels, too. That’s the last thing we need before lying down at night, so make an effort to keep the bedroom looking neat and tidy. You can also invest in high quality sheets and do your homework to find a pillow that best suits your preferred sleeping position. All of this helps create a space conducive to catching some major ZZZs.

Hermes Linens

Hermes Op’H Bed Linens

2. Shut down those electronics! In the digital world we live in, this is easier said than done. But resist the urge to check Instagram, email, or news before going to bed. It can sustain an over-stimulated state, making it harder to turn down thoughts and prepare for sleep. Additionally, the blue and yellow light emitted from digital screens is in the spectrum that disrupts sleep the most because it interferes with melatonin, a natural sleep-inducing hormone.

3. Use soothing scents. Check out the easy DIY project below for one simple way to add another level of relaxation to your nightly routine!

And finally: Know when to take a break and just… rest. It’s easy to over-commit; we’ve all done it, and it can be hard to say “no” to things. But knowing when to step back is important, so be able to recognize when you need to. Whether that means hitting the sheets earlier than normal, foregoing a workout to relax instead, or postponing social plans, you’ll get more benefit from this in the long run.

If this is a busy season and you need just a little boost of natural energy, a Vitamin B supplement can make a huge difference. It enhances mental focus and increase physical energy, and unlike a lot of artificial energy drinks, doesn’t make you “crash” after. 

lavender diy linen spray

Image c/o Hello Natural

DIY Soothing Lavender Linen Spray


  1. 10 drops of Lavender essential oil
  2. 1 oz. of witch hazel (to dilute the essential oil to be able to mix with water)
  3. 3 oz. water
  4. Jar or bottle with lid and spray attachment
  5. Small funnel (optional, but very helpful)


  1. In a small jar or bottle with a tight fitting lid, add the 10 drops of essential oil with 1 oz. witch hazel. Shake vigorously for about 20 seconds to combine.

  2. Open the lid, add the water, replace lid, and shake for an additional 20 seconds.

  3. Replace the lid with the spray attachment and seal tightly.

  4. Spray on sheets, pillows, blankets and curtains, and sleep well!

Information courtesy of Life Equals. 

Life Equals is a progressive wellness brand, born in KC. At Life Equals, our hope is that everyone on the planet, is taking a stand in their own greatness and in-turn, creating a ripple effect in their families, communities and beyond. We believe the first step in this greatness is optimal health. Our first product line are premium health and nutrition products which focus on preventative health using only the highest quality, bioavailable and whole food blends.

Website: LifeEquals.com Blog: blog.lifeequals.com Instagram: @LifeEquals Facebook: Life Equals Twitter: LifeEquals