tricks for better sleep

Sleep doesn’t always come easy, does it?

Work and relationship stress, never-ending to-do lists, and pinging phones can make falling asleep difficult, if not impossible. Am I right?

But if you want a healthy, fit body and mind, quality sleep is crucial! Sleep is when your muscles recover from your workouts. Dreamland is when your brain finally gets to rest as well, and prepare you for the day ahead. A long snooze can even help you crave less junk and reduce hunger. Obviously, you don’t want to skimp on sleep if you want to stay slim and sane! sleep routine tips with acupressure mat and lavendar oil

Here are some of my helpful, simple, and all-natural tips to help sleep come easier while also benefiting your body.

  1. Foam Roll and/or Stretch

About 30 minutes before bed, do some stretching or foam rolling. Start to work the knots and kinks out of those tight areas that trouble you during the day, or even making sleeping less comfortable. Use a foam roller on your back, outer thigh, hip flexors, calves, and any other tight area. This will get blood circulating better, help reduce soreness from workouts, and help relax your muscles before bed. The process can be relaxing for your mind as well, as you focus on breathing through the pain of the roller on those tight muscles and help you think about something besides your crazy day at work. Ideally, follow up your self-massage with some stretching to get more muscle-relaxing benefit.

2. Diffuse Lavender Essential Oil

Lavender essential oil is an all-natural, proven remedy for reducing anxiety and stress and improving sleep. This means you can skip over-the-counter sleep aids with their chemicals and side effects and keep your body as healthy as possible. Put a few drops into an essential oil diffuser and run it while you’re stretching and even through the night. If you don’t have a diffuser, then rub a few drops into some coconut oil or lotion and rub in on your hands, feet, arms, chest, and under your nose right before bed. aura cacia lavendar oil

3. Lie Down on an Acupressure Mat

As crazy as this sleep tool looks, it is actually a great way to help you fall asleep faster and sleep better. Is there scientific proof for it? Not that I know of. But acupressure mats are another way to stimulate blood flow and create relaxation. Also knows as sleep induction mats, these are supposed to help reduce insomnia. I can’t tell you exactly how it works, but something about lying on a bed of plastic needles is actually really comfortable and soothing. The initial 30 seconds or so can be a little shocking until you’re used to it, but once your body gets adjusted, it can really help lull you to sleep.

acupressure-mat-and-pillow-set-purple-prosourceThe ProSource Acupressure Mat includes a pillow and only costs $19, whereas some identical mats cost upwards of $60. I love this not only for helping me sleep, but for helping reduce pain, stiffness, and soreness in my back, neck and shoulders. Perfect for bed when you don’t want to feel tight and wake up tighter. I use this about 20 minutes before bed and lie in stillness with lavender oil diffusing, lights off, and some some music on until I’m nearly asleep. Once I hit that point, I move right into my bed and crash.

BONUS! You can get this mat 10% off with code Holly10 from

That’s it! A simple sleep routine to help you fall asleep better and enjoy more restful sleep. Try it out and let me know how it goes!

Disclaimer: This post contains affiliate links. Your purchase from these products helps me out a lot! My opinions and use of these products, however, are unbiased and items I actually use and promote as part of a healthy lifestyle. 

About Author


OWNER & FOUNDER, RENEWAL FITNESS COACHING I am passionate about empowering YOU with a renewed sense of strength and self-confidence by teaching safe, accurate fitness and nutrition methods from a holistic approach to reach your goals. With extremely personalized programs for each unique person, I also incorporate the spiritual and emotional aspects of life every chance I get in order to address the deep struggles that are often overlooked and prevent lasting success.

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