Most people in todays world would agree their sleep could be better.
They may wish to wake up brighter, have more energy throughout the day, not rely on caffeine to get them through the last few hours of work, manage stress better, be an all round more pleasant human.
For those who have already mastered these things, well I bet you have a solid bedtime routine!
Here is my bedtime routine, tried and tested. Follow along for a week and feel like a new person.
The key is to increase our dopamine and melatonin. If we can increase these little neurotransmitter/hormones in our brain then we will receive better control of our memory, mood, sleep, learning, concentration, movement and other body functions...yes please!
1. Consistent bedtime and waking time.
Try to stick to a consistent time schedule. Why is it we are so quick to install a sleep routine for our kids when we need sleep but we don't do it for ourselves? This means trying to be in bed by the same time each night (within reason) and waking at the same time each morning (again you have to have some flexibility). For me, I'm in bed most week nights by 9pm. I find my body naturally wakes at 6am if the kids don't wake me throughout the night.
In any case you should always try to be asleep by 10pm. This is when our body and brain do their best repairing (before midnight). Some studies have even suggested those who get to bed before midnight tend to live longer than those who don't. (one study examined 400,000 people over the space of 6.5 years)
2. Make your nightcap a herbal tea.
This one is controversial but I am telling you, red wine before bed might help you initially fall asleep but it will contribute to crappy quality sleep, leaving you to wake dry and tired. I have made a conscience effort during the week to not have alcohol or caffeine (that includes dark chocolate and kombucha) right before bed. I also try to limit coffee to before 1pm always. Try a cup of peppermint tea for a week instead and see how you feel. Bonus points if you have chamomile. It's not everyone's cup of tea (pun intended) but its calming effect on the body will help for better sleep.
3. No screens an least an hour before bed
Not only can starring at a blue light screen damage your retina but it wreaks havoc on your melatonin production. It tricks the brain into thinking it is day time and therefore does not produce as much melatonin. If that isn't enough to make you stop scrolling before bed, some studies also found it ages the skin appearance, causing pigmentation...do I have your attention? Start off by banning screens at least an hour before bed (two hours would be better) and then maybe introduce a night or two a week where you don't have screens at all.
But what will I do after dinner I hear you say? I have some sleep inducing ideas for you...
4. Self care
Whoever introduced this term and gave it the hype it so rightly deserves is my favorite person! What this looks like to me?
Running a warm bath with magnesium salts. For an added experience light your favorite candle, pop on a meditation, calming music or a gentle podcast/audio book and soak. You could even really get multi tasky and pop a face ask on.
Do a gentle yoga sequence.
5. Get it out of your head
Most people who take a long time to fall asleep complain that they have a million things running through their head. So get it out of your head before bed. I want to say JOURNAL in capitals but I am aware people shy away from this term. It's scary writing your thoughts and feelings for some and who knows what will start flowing out. So to you I say start small.
Write a to do list for the following day.
Download one of my free journal prompt guides. They are very gentle and designed to take out the writers block. Keep it light and try the gratitude journal. No scary feelings in there.
6. Sleep Trigger
My final good night sleep tip. After getting into bed and reading a book (something light and easy), sprinkle some lavender essential oil on your silk pillowcase, pop on your silk eye mask and tell your body to relax and that it is time for sleep. If you do this every night your brain will recognise it as its trigger for sleep. (think pavlovs dog). Condition the brain to induce sleep with the placing of the eye mask.
I would love to hear how these tips have helped you. Start small and make sure to always be flexible. You are more likely to stick to a routine if it works with your lifestyle.
Shop our range of silk eye masks, pillow case, essential oils, candles and magnesium products to assist with your new routine.
CiCi Sleep xx
www.cicisleep.com.au