5 Ways to Create an Effective Bedtime Routine

You always hear about how important a morning routine is for success. But a distinct morning routine isn't realistic for some people. In my experience, creating a bedtime routine has not only minimized my stress but has produced much better-quality sleep. Do you currently feel as though you have lost control over your routine? This loss of control can make us feel completely unorganized and unhappy. Yes, you may have to create a brand-new routine. But what's the harm in that? If anything, now is the time to develop healthier habits and to prioritize your health and mental sanity.

1.) Set your bedroom up for comfort and relaxation.

For relaxation, it's best to keep your nervous system in a parasympathetic state, also known as "Rest and digest'' before bedtime. Some ways you can do this is by keeping your room as dark as possible, minimize light. Be sure to dim all lights in the house at least an hour before bedtime. If that isn't possible, replace a few lights with red LED lights.

Also, you can add an essential oil lamp in your room to set the mood. Lavender, eucalyptus, and lemongrass are my current favorites. Keep your room at a cool temperature while sleeping. Research suggests setting your thermostat somewhere around 65 degrees, and bundle up, or invest a weighted blanket.

2.) Put your phone on "Do not disturb" and turn off all electronics, including WIFI, an hour before bedtime.

I completely understand that this can be challenging for some people. But, start with doing it a few nights a week. Set your phone alarm to notify you an hour before you go to bed. This way, you have at least an hour to wind down. It's best not to have any bright lights coming from your phone or computer stimulating your brain. Do you sometimes notice right when you get ready for bed, you can't seem to turn your mind off? Or better yet, you wake up in the middle of the night and can't seem to go back to sleep? Lack of sleep is a huge issue I see more and more often in my practice. Lack of sleep causes stress to the body: the less stress, the better.

3.) Read or journal consistently.

I have found journaling to be highly effective. The best thing about journaling is, it allows you to get your thoughts out without judgment. Journaling also allows you time to let all of your feelings out on paper instead of bottling them in. Another suggestion is reading. Reading allows you some time to decompress and stay out of your own head. I suggest reading about 5-10 pages before bed.

4.) Treat yourself with some self-care before bed.

Self-care could be anything, get creative! Some examples would be dry brushing, taking a hot Epsom bath, stretching, exfoliating, drinking chamomile tea in silence or by the fireplace, or meditating (my favorite app is Headspace).

5.) Minimize eating right before bed.

Remember how we discussed "Rest and digest?" Keep in mind that before bed, we don't want your body to be doing a ton of work. It takes work to break down food. Research suggests that per our ancestry days, it's best to stop eating by sundown. If that doesn't work for you, then focus on consuming whole nutrient-dense food. We want your body to be breaking down food that it can use as fuel, and to heal and repair the body. If you're taking in processed foods every night before bed, your body is going to react negatively at some point in time.

Again, habits don't develop magically. Healthy habits take time, consistency, and work to develop. If you start implementing just one of these, you should feel a positive impact. If you know anyone who is struggling right now, please share this with them.