Just like creating nourishing routines in other areas of our lives provides huge changes to our health, creating a routine around sleep will do the same! This doesn’t have to be elaborate (think simple shifts & habits!) and actually starts long before you think about heading to bed.
Before we dive into how to create a routine, let’s revisit our devices – phone, tablets, computers. How many of us reach for one of those immediately upon awakening? (Guilty!) If there were one habit for us to shift, ditching electronics in the bedroom would be the one!
You know how you sleep more lightly when you have to be up for an interview, to catch a flight, or some other important event? The same thing happens when we immediately look at our phones or computers in the morning!
Our bodies experience a rush of anticipatory anxiety (almost always subconsciously) that can actually worsen our sleep at night. Ideally there is an hour or more from the time you wake until you are checking your devices.
To break this habit, start with waiting for 5 minutes to look at your phone. The next morning wait 10, then 15 until you reach your goal.
When the time comes to wind down before bed, we want to make sure we set the environment for sleep.
- Keep your room cool, dark and quiet.
- Diffuse calming, sleep-supportive essential oils.
- Utilize a fan or box fan for a quiet drone if desired.
- If you struggle with sleep or staying asleep, remove clock faces from the bedroom.
- Keep all electronics out of the bedroom. If you have a phone in your room, make a rule where you have to be standing up to use it. This will help keep you from procrastinating sleep with your devices!
Create an individualized wind down routine. Falling asleep takes time to occur, and it happens gradually, so wind down time is essential. This could be 15-30 minutes, depending on your individual preferences and needs.
- Add your preferred oils to your diffuser and turn it on.
- Apply essential oils to the back of the neck and chest and/or use a massage oil with calming essential oils over your legs and arms.
- Perform light stretches, journaling, or meditation to calm the mind and body.
- Keep the lights low and take a bath or shower or use relaxation techniques to trigger your brain towards sleep.
- Avoid tablets, computers, and phones, especially in the bedroom.
- Add in sleep-supporting supplements as needed and desired.
Other considerations:
- Don’t go to bed hungry or overly stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Have a nutrient dense snack 30-60 minutes before bed if needed (protein, healthy fat).
- Avoid nicotine, caffeine and alcohol three hours (or more) before bedtime.
- Exercise daily, ideally outside. Regular physical activity can promote better sleep, and being exposed to daylight during the first half of the day helps create healthy melatonin and cortisol levels.