Enhancing Sleep Quality: The Role of Weighted Blankets, Bedtime Routines, and Supplements

Enhancing Sleep Quality: The Role of Weighted Blankets, Bedtime Routines, and Supplements

Sleep is a cornerstone of good health, yet it's often overlooked in our fast-paced lives. The importance of quality sleep cannot be overstated; it is essential for our physical, mental, and emotional well-being. Incorporating specific practices and aids into our bedtime routine can significantly improve sleep quality, such as the use of weighted blankets, Epsom salt baths, candlelit ambiance, sleep supplements, and sleep masks.


Weighted blankets have gained popularity for their ability to promote relaxation and reduce anxiety. The gentle pressure they provide, known as deep touch pressure stimulation, can mimic the feeling of being hugged or held, thereby triggering the release of neurotransmitters like serotonin and dopamine, promoting a sense of calm conducive to better sleep.

An effective bedtime routine plays a pivotal role in signalling the body that it's time to wind down. Epsom salt baths are a soothing addition to this routine. Rich in magnesium, Epsom salts can relax muscles, alleviate stress, and contribute to better sleep quality by aiding in the regulation of the sleep-inducing hormone melatonin.

Creating a serene atmosphere by lighting candles can also positively impact sleep. Certain scents, like lavender or chamomile, have calming properties that can promote relaxation and reduce stress levels, preparing the mind and body for a restful night's sleep.

Supplements can complement a healthy bedtime routine. WillPowders, @willpowders, or Pippa Campbell offer various sleep supplements that contain natural ingredients such as valerian root, magnesium, and other soothing compounds. These supplements can support the body's natural sleep cycles and help individuals fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Furthermore, incorporating sleep masks can optimise the sleeping environment by blocking out unwanted light, thus promoting deeper, more uninterrupted sleep. Sleep masks are particularly beneficial for those who are sensitive to light or whose sleeping space doesn't offer complete darkness.

Trouble switching off? Forget counting sheep, take an intergalactic approach to relaxing with Spacemasks. These luxe, self-heating eye masks promote relaxation thanks to an infusion of mind and body-calming jasmine and gentle air-activated warmth. Providing instant relief from headaches, tiredness, and eye strain, prepare to transport yourself to another dimension.


In conclusion, the significance of sleep in maintaining overall health and well-being cannot be emphasised enough. Integrating tools like weighted blankets, establishing a calming bedtime routine with Epsom salts and candles, considering quality sleep supplements, and utilising sleep masks can collectively enhance the quality and duration of sleep. Prioritising and improving our sleep hygiene can lead to a more rejuvenated and healthier life.

Weighted blankets have swiftly become an essential item for cozy relaxation, flooding the market as a cornerstone of self-care. Crafted from fabric with quilted pockets filled either with glass beads or featuring a tight cotton weave, the best ones ensure even weight distribution and prevent bead clumping in corners.

These blankets replicate the effects of "deep pressure therapy" by providing additional weight, prompting the release of serotonin and dopamine - the "happy hormones". Much like a warm embrace, they aid in calming anxiety and promoting restful sleep for many individuals.

John Lewis Weighted Blanket 

Why not read Sleep Smarter by Shawn Stevenson

What are the benefits of magnesium?

Even though you've heard of magnesium, you'd be forgiven for being a little unclear on its benefits. Magnesium is a mineral that occurs naturally in the body and supports various vital functions, such as the cardiovascular system, muscle regeneration and energy production. Magnesium also supports the relaxation process, as JSHealthfounder, Jessica Sepel, told us. "It is optimal for maintaining a good mood and supporting our nervous system, as well as being a strong ally in stress management. It stimulates GABA, a calming neurotransmitter that helps to reduce the body's stress response and create a sense of calm and relaxation," she said.

This is why it is often recommended to take magnesium before bed – which is exactly what I did.

A quick overview of all the benefits of magnesium:

1) Supports vital functions, such as the cardiovascular system
2) Boosts muscle regeneration
3) Can have a positive effect on energy levels
4) Supports the nervous system
5) Helps to cope with stress and provides a feeling of relaxation



Photography by Kelly Reeves

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