Can't sleep? Implement a sleep routine!
I struggled with sleep anxiety for years. I remember feeling SO tired before bed but the second my head hit the pillow it was as if every thought I could possibly think of would come rushing through my head. It began to be unbearable, I felt like I was going to have to see a sleep doctor but knew they would just prescribe meds which isn't my preferred method of treatment. I decided to do some research and discovered a few tips and tricks that have helped me and that I’ve included in my daily sleep routine. After practicing this nightly ritual for about 2 weeks I noticed I was falling to sleep MUCH faster! Here's a list of ideas and tricks that I’ve found help me, try them out yourself or create your own routine!
1. Implement a regular bedtime, that you can base your routine off. This means lights off and eyes closed! Mine is 10:30PM.
2. Take a 10 minutes hot shower a couple hours before bed. Studies have shown that if you take a hot shower 90 minutes before bed it helps lower your internal body temperature allowing you to fall asleep 10 minutes faster than normal! I normally take mine before cooking dinner and rinse with a lavender salt scrub that smells amazing, so I look forward to it everyday.
3. Make sure your bedroom is set to a comfortable temperature. Optimal temperature for a solid night sleep is 60 - 68 degrees. Sleeping in colder temperatures also encourages the body to produce melatonin which helps you sleep plus it's great for anti aging hormone. ;)
4. Avoid caffeine after 2pm, otherwise it could be affecting your sleep.
5. Don’t watch TV in bed. Keeping the TV on keeps your mind stimulated and unable to rest.
6. Turn your phone on airplane mode 30 minutes - 1 hour before closing your eyes.
7. Read a book! Try reading for 30 minutes before closing your eyes. I normally turn my phone on airplane mode at 10pm and read from 10:00-10:30. Half the time I won’t get 15 minutes in before having to close my eyes and go to sleep!
8. Make sure your room is TOTALLY dark. No night lights, or hallway lights on. If you absolutely need a night light on, purchase an eye mask, and block out that light!
9. Sleep meditation! This was a game changer for me. I downloaded the app called Calm and started listening to their sleep stories before bed with the lights off and would pass out. Now I normally put on the forest rain sounds when I’m ready for bed and let it play through the light in the background. Something about the soft sound of rain makes me feel cozy and safe at night.
11. Start taking magnesium before bed! Magnesium helps slow down your thinking by regulating a neurotransmitter called GABA. GABA is an important amino acid that plays a key role in your overall sleep health. Aside from your mind it also helps calm your body and prepare you for a more restorative sleep.
10. Last but not least, CBD! I’m a huge believer in the power of CBD. I began using it a couple years ago when I was going through some back pain. It helps with inflammation in the body and helps calm anxiety. I normally put a couple drops of mint CBD in my tea and drink it after dinner, an hour or so before bed.
That’s it! I hope you found this helpful and implement a few of these tricks in your very own sleep routine!
