How a CR Sleep Expert Winds Down at Night
The quest for a better snooze starts well before our heads hit the pillow
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CR senior editor Tanya Christian knows a thing or two about creating the perfect setup for a good night’s sleep.
Soft sheets resistant to shrinking, pillows that can hold their own, and duvets that feel like snoozing on a cloud are just a few of the topics we readily turn to her for advice on. In the market for a new bed? Her handy guide to mattresses is chock full of tips on just about everything you need to know before buying one.
But short of creating the ultimate space for R&R, it’s been well established that what we do in the hours before bedtime, is just as important as the setting where we sleep.
That got me thinking: What small or manageable shifts could one make to their nightly routine to welcome a more restful slumber? With much-needed inspiration in mind, I turned to Christian for a peek inside her wind-down ritual to pick up a few healthy habits for myself.
Here, Christian gives us the lowdown on the essentials that help her get the best snooze yet.
Cooling Pajamas
Creating an ideal sleep environment often starts with the room’s temperature, which experts recommend setting to around 65° F. Beyond that, there are many ways to create a chill space, from utilizing a fan to installing a cooling mattress topper.
Cool Nights Scoop-Neck Short-Sleeve Sleepshirt
“Waking up in a fiery inferno is not just uncomfortable, it’s extremely disruptive,” says Christian while citing studies that have shown higher body temperatures are associated with lower amounts of REM sleep. “Because I sleep hot, I do whatever I can to keep my body temperature regulated. That includes dressing my bed with breathable linens and my body with cooling jammies.”
Air Purifier
Similar to maintaining lower temperatures in the bedroom for optimal sleep, air quality is an equally important element to consider.
“Pollutants like dust, pollen, and smoke can irritate the mucous lining of your throat and sinuses, leading to breathing issues that can upend your sleep,” says Christian. “Because I suffer from allergies and often get migraine flare-ups because of it, I keep an air purifier running at all times.”
This portable Blue Pure 311i+ Max air purifier has a dirt sensor, four speeds, and is designed for use in spaces up to 650 square feet. On its higher setting, it’s terrific at removing dust, pollen, and smoke, but expect a bit of noise. Christian likens the device’s low hum to a white noise machine. Try it on low, and you’ll have less noise while still experiencing near-top-level results.
A Relaxing Mist
Lavender has become quite synonymous with being a scent that promotes relaxation and improved sleep quality. A fragrant pillow mist, such as this version from L’Occitane, is a little luxury that can go a long way.
L'Occitane Cocon de Sérénité Relaxing Pillow Mist
“Put me on a bed in a room scented with lavender and 9 times out of 10, I’ll be asleep in record time,” says Christian. “Whether it’s a massage room or the bedroom, lavender helps set the environment for sleep. It has a calming effect that reduces my anxiety and quiets my restlessness.”
Hydrating Lip Mask
“Dry, cracked lips are irksome enough to make me jump out of bed in search of a salve. That’s why the last thing I do before I tuck myself in is coat my lips with a moisturizing sleep mask,” says Christian.
Laneige Lip Sleeping Mask Intense Hydration with Vitamin C
This social media-famous overnight lip mask is available in five distinct flavors—including vanilla and grapefruit—and is meant to combat dryness. Christian finds it to be particularly helpful in the colder months, when the air is naturally dryer, as well as in the springtime when allergies flare, causing her to breathe through her mouth. “The antioxidant-infused balm made with coconut oil and shea butter helps combat the negative effects of both,” adds Christian.
Bedside Carafe
Staying hydrated is always a good idea, but remembering to do so isn’t necessarily a given. A bedside carafe is one easy way to remedy that. It’s also helpful for those warm nights.
CB2 Aleric Ribbed Glass Carafe and Cup
“Because your body temperature has to drop by one to two degrees to transition into and maintain sleep, it’s important to sleep in cooler temperature conditions. However, I sleep hot, so my body needs a little extra coaxing sometimes, and a gentle reminder when I wake up with night sweats,” says Christian. Cue this handy carafe and cup combo.
“A cool drink of water on my nightstand helps to facilitate and maintain that drop in body temperature.”
Satin-Lined Sleep Cap
Christian has long touted the benefits of this satin-lined sleep cap, which she credits for protecting her 4C strands. “In addition to eliminating friction on my hair, it keeps my strands off of my neck and away from my face and allows me to wrap my hair up with minimal effort,” says Christian. “This pretty much guarantees me a well-laid bob come morning.”
Grace Eleyae The Slap (Satin-Lined Cap)
Smart Bed
Finally, it’s hard to refute the impact of a great bed. After all, it’s more or less the foundation of a good night’s sleep.
“There are few things that bring me the kind of joy that my Sleep Number bed does. Not only can I adjust the firmness according to how my back is feeling (it has its moments), but I appreciate that I can also adjust my partner’s side when the snoring gets intense,” says Christian.
Sleep Number iLE Limited Edition Smart Bed, Queen
According to Sleep Number, this smart bed is meant to respond to your movements and adjust its firmness accordingly. It comes with an app that features personalized insights and data on sleep quality, known as a SleepIQ score.
“I treat the SleepNumberIQ app as my own little accountability partner. Because it tracks my sleep, I use it to set my bedtime and help me determine what other adjustments I need to make to my sleep routine,” says Christian.
While we haven’t tested this specific model, you can access our full list of mattress ratings, including alternate options from Sleep Number.
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