Just like children need routine to fall asleep (and stay sleeping well throughout the night), so do we. The difference is that we are less attuned to how crucial this sense of routine winding down truly is for us.
Not only that, but we are often unaware of just how much our behaviors during broad daylight will affect us when we are trying to head to bed. What we eat and drink, what medications we take, and how we schedule our time throughout our hectic schedule can significantly heighten or deplete quality of sleep. It is no secret that small changes can lead to big results. The difficult aspect to discern is exactly what changes to make and how.
We suggest, that before bed, you try calming yourself with the following practices:
- Drink a cup of tea and do some light reading, journaling, or general reflection on your day
- Power off your electronics and dim the lights in your home, apartment, or room
- Try your best not to look at a screen (your laptop or phone) for at least 30-60 minutes before bed
- Do a short breathing exercise or meditation while you lay in bed
- Set a bedtime and stick to it
- Avoid consuming caffeine in the late afternoon or evening
- Avoid consuming alcohol before bedtime
- Avoid sugar after sunset, even if its natural (including fruits)
- Consider incorporating CBT "sleep hygiene" techniques
- Start a "sleep diary" to track your sleep based on your routine and monitor what works for you
Our daily activities, especially those for the 3 hours leading up to sleep time can either promote healthy rest or exacerbate to sleeplessness. Don't let yourself succumb to bad habits that lead to poor sleep. This is a vicious cycle. We want to help you break it! Drink a cup of our Evening De-Stress tea, follow the guidelines above, and watch your slumber become deep and your life improve. Strong sleep leads to a healthier, brighter, more beautiful you.