Do you struggle to sleep at night? You're not alone. About 50-70 million Americans have sleep disorders and about 1 in 3 adults do not regularly get the recommended amount of uninterrupted sleep. Sleep is vital to your well-being and for many, it just starts with implementing good sleep habits via a nighttime routine. Countless articles have been published with recommendations on supplements and remedies, but truly the easiest way to start is to establish a nighttime routine.
In this article, we'll share 5 tips for a better nighttime routine.
1. Establish an actual bed time and wake up time
Routines though they may be "boring" they are safe. They create a sense of calm because they help us to know what's coming. A routine signals your brain to tell your body it's time to wind down, time to relax, time to sleep. Everyone's body is different so whether you need 6-7 hours or 8-9 hours, work with your body not against it.
2. No screens 1-2 hours before bed
I know you hear this one over and over again, but how many times have you gone to bed only to stay up 2-3 hours watching videos, reading articles, and doom scrolling? The bright light of your phone tricks your brain into thinking it's still daytime! I've landed on North Sea TikTok in the middle of the night and let me tell you, that did NOT promote restful sleep!
Plug the phone into the charger and set it away from you. Commit to not touching it again until you turn off the alarm! I have seen people recommend getting actual alarm clocks again and keeping phones out of the room altogether. You decide what is best for you.
3. Take a warm bath
According to research from Cornell University Medical College, a drop in core body temperature increases one's chance of falling asleep and sleeping deeply. The warmth of a bath triggers your body to dilate your blood vessels and direct the blood flow toward your skin which increases your body height. To increase this deep relaxation, you can add epsom salts or lavender oil to the bath as well as light a candle with a scent you associate with relaxation. We recommend Lavender or Eucalyptus, but your body is unique as well as your experiences so light your favorites.
4. Light stretching/breathing exercises
People tend to carry stress in their bodies whether we know it or not. Taking time at the end of the day to stretch your muscles and practice deep breathing is a good way to be present with your body and mind and release the stress of the day.
YouTube has countless guided bedtime flows, but I'd recommend Yoga with Kassandra.
During your flow, you can light a candles as candles containing essential oils are well known for promoting relaxation and sleep. One study found lavender aroma inhalation to improve sleep quality, depression, and stress levels in older adults. A 2006 study found that lavender aromatherapy had a beneficial effect on insomnia and depression in female college students.
5. Write down your to-do list for the next day and put it away
Have you ever laid awake in bed worrying about tomorrow's tasks? What about ideas that spring up in your mind of things you'd like to do. Take a piece of paper or a journal and write down all those things. Fiona Barwick, Ph.D. even recommends writing a "worry list" and to write down a self-acceptance statement that affirms you are letting this worry go. You could also take this time to keep a gratitude journal with things as simple as the cup of coffee you are going to drink tomorrow morning or as big as your spouse, children, or close friends. That sense of gratitude can help you feel safe, loved, and comfortable instead of worried, stressed, or overwhelmed.
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