I really wanted to set and keep a goal of getting up early so I could fit in a morning workout before I rushed out the door to go to work. Then, it dawned on me that before my morning routine takes place, I needed to focus on my bedtime routine and make sure I got a good night’s sleep!
Kids have a bedtime routine and so why shouldn’t you! Creating a bedtime routine puts your body and mind into a relaxed state. Also, anxiety and stress from the day can impede your ability to sleep. However, by the time you’re finished creating a sleep routine, you will help your mind and your body to get ready for lights out.
Let me share what works for me:
1. Ditch the caffeine. I avoid drinking caffeinated beverages in the evening. For my mental health, I avoid them altogether. It was tough to quit my dependence on caffeinated drinks, but I realized my consumption was triggering some of my anxieties.
2. Turn off electronics. The blue light from devices can cause a lot of people to stay up much later than they should. Blue light can suppress production of the sleep hormone melatonin. So, give yourself a deadline in the early evening and don’t look at any screens (TV, computers, tablets and phones). I usually aim for 7 p.m., but you set a time that works for you!
3. Take a bath. While I fill up my soaker tub, I remove my make-up and brush my teeth. By then, my tub is pretty much full and I add a scoop of Epson Salt (I like lavender scented Epson Salts). I’ll even light a few candles from time to time. Then, I just sit in the hot water and relax. This helps calm down my busy brain. It’s a let go of everything time…. an important time to let your brain decompress. Afterward, I put on my pajamas and moisturize from head to toe.
4. Aromatherapy. I fill up my diffuser with water and add drops of essential oil. I prefer lavender and chamomile at night. Using a diffuser helps me ease stress, anxiety and depression. It boosts feelings of relaxation and improves sleep.
5. Drink Chamomile Tea. Chamomile Tea has many health benefits, but I sip this hot beverage at night for the sole purpose of improving my sleep. It’s an ideal sleep support because it doesn’t force your body into anything; it doesn’t knock you out, sedate you, or make you drowsy. It’s simply calming and very effective for sleep.
6. Gratitude Journal. I write in a gratitude journal every night. Sometimes I only write one thing and other nights a dozen things. It’s just a small journal that sits by my bedside table and I never feel like I fall behind like I would by keeping a diary. By focusing on things I’m grateful for, it makes me realize my problems seem like not such a big deal.
7. Read. If I still haven’t fallen asleep, I will read magazines, books or pages from my gratitude journal. I never read from my phone or IPad. Again, it’s the blue light that disturbs falling asleep.
Decide what works for you, like I did, and commit to adding it to your bedtime routine tonight. Next week, try adding another. Soon, you’ll be a pillow-time pro!
And one more thing…. Creating a sleep routine is part of self-care and SELF CARE IS NOT BEING SELFISH!
Jimmy Clare | CrazyFitnessGuy
I like reading from my new kindle that has a dark mode on it before going to bed. I try not to watch tv before going to bed because it makes it harder for me to go to bed.
Charina Rasing
I need this list. I really have the bad habit of working and writing before bedtime.
Missy
This is something that has been on my to do list. This was a really nice reminder and good ideas! Thanks for sharing.
Kaybee Lives
This is so helpful! With the covid stress, I have been having issues falling asleep some nights. I need to be better at no electronics in the evening. I will try out some of the other tips!
Pastor Natalie
This is such a great list for bedtime routines. I agree to turn off electronics and really take some time to reflect on what your grateful for before bed. Thank you for sharing these tips.
Pastor Natalie
Letstakeamoment.com
Stephanie
I have a new baby and I so miss my bedtime routine! We’ll get back there eventually but right now it’s just getting the head on the pillow.