Try this bedtime prep routine

Are you tired of tossing and turning, staring at the ceiling while your mind races? Do you wake up feeling groggy and unrested, no matter how many hours you think you slept? The secret to unlocking truly restorative sleep might not be more hours in bed, but rather what you do before you get there. Enter: the bedtime routine.

A well-crafted routine can reduce stress, quiet your thoughts, and ultimately lead to deeper, more satisfying sleep.

Here's a step-by-step guide to help you develop a bedtime routine that works for you:

1. Establish a Consistent Sleep Schedule:

This is the foundation of any good sleep routine. Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle (your circadian rhythm).

2. Wind Down Gradually:

Don't expect to go from full-speed productivity to deep sleep in an instant. Start your wind-down process at least an hour before you plan to hit the pillow. This allows your body and mind to shift gears.

3. Create a Relaxing Environment:

Your bedroom should be a sanctuary for sleep. Ensure it's dark, quiet, and cool. Invest in blackout curtains, use earplugs or a white noise machine if needed, and adjust the thermostat to a comfortable temperature (usually between 60-67 degrees Fahrenheit).

4. Ditch the Screens:

This is a big one! The blue light emitted from electronic devices like smartphones, tablets, and laptops can suppress melatonin production, the hormone that regulates sleep. Aim to put away all screens at least 30-60 minutes before bed. Instead, opt for calming activities like:

• Reading a physical book

• Taking a warm bath or shower

• Listening to calming music or a podcast

• Practicing gentle stretching or yoga

5. Practice Relaxation Techniques:

Incorporate activities that actively help you relax your mind and body. Consider:

• Deep breathing exercises: Slow, deep breaths can calm your nervous system.

• Meditation or mindfulness: Even a few minutes of focused breathing can make a difference.

• Progressive muscle relaxation: Tense and then release different muscle groups to alleviate physical tension.

• Journaling: Writing down your thoughts and worries can help clear your mind before sleep.

6. Be Mindful of Food and Drink:

Avoid heavy meals, caffeine, and alcohol close to bedtime.

7. Keep it Consistent (But Flexible):

Once you've identified activities that help you relax, try to incorporate them into your routine most nights. However, don't get discouraged if you can't follow it perfectly every single time. Life happens! The key is to establish a general framework that you can adapt as needed.

8. Listen to Your Body:

Pay attention to what makes you feel truly relaxed and sleepy. What works for one person might not work for another. Experiment with different activities and find what resonates with you.

I hope this helps and would love to hear about your favorite bedtime routine activities! Share your tips by hitting REPLY to this email.

Talk soon,

Dr. Sandra and Team