The Bedroom - The No Phone Zone
Are you brining your phone into bed, checking your emails one last time, doing a last scroll to see if anything exciting is happening on social media? The artificial blue light emitted from devices delays the onset of REM sleep and delays your circadian rhythm, which makes it more difficult to fall asleep and stay asleep. Try to refrain from using devices one hour before you intend to enter your sleep session. Take it a step further and turn your phone on do not disturb and place it in another room or away from your bed.
Wear Pajamas you Love or Sleep Naked
We often have a habit of sleeping in random mismatched sweat and clothes that we would never wear in public again. Your sleep time is sacred time that is essential for your well being, dress the part and practice wearing your favorite pajama sets that make you feel good. During the Summer hotter months explore sleeping naked to reduce stress and increase your circadian rhythm patterns, you can read some of the benefits by sleeping naked by WebMD here.
Avoid Caffeine Late in the Day
Caffeine stimulates your nervous system and can stay in your system for up to 6-8 hours after consumption which could totally infringe on your ability to properly wind down for bed.
Curate Calming Bed Time Rituals
Integrating some calming activities into your nightly routine will help you prepare you mind and body for the rest that it needs to rejuvenate. A cup of calming Lavender and Chamomile tea is a wonderful way to wind down your body and mind. Taking a hot bath can also calm the body for a restful night of sleep as the change in temperature increases natural melatonin in the body. Reading a physical book (avoid screens) is another ritual to integrate into your evening routine.
Stretch
Stretching before bed is a wonderful way to relax your body and muscles and get out any stiffness and kinks from the day. If you spend a lot of time sitting at a desk during the day, stretching before bed is extra wonderful!
Three Long Inhale + Exhalations
That's right sigh it out! Connecting to your breath is a good idea at anytime of the day, but before bed its a great way to really sigh out any stored stress from the day so you don't carry it into your sleep session. Inhale gratitude and peace, exhale worry and fear.
Gratitude Journaling
Write down 3 things you're grateful for, or three things that happened during the day that you're grateful for experiencing. Bringing these feelings of gratitude into your nightly routine will close out the day with a grateful vibrant mindset.