Nighttime Routine Tips

 

Nighttime Routine

Does a nightly routine get the best of you?

Research shows one Sunday nights we tend to get the least amount of sleep as we stress over the week ahead.  On the flip side Friday nights we tend to get the best sleep.

 

Well, I don’t know about you, but it can be a real bear to fall asleep at night! Somehow the stress of the day seems to kick in at night and our brains go into overdrive.

 

I’ve collected several habits over the years & advice from others to help improve your sleep (and they’re backed by experts too!)

 

1.   Be careful with your caffeine intake: Experts say you should stop drinking caffeine 8-10 hour before bedtime.

 

2.   Dim the lights- Bright lights and screens suppress melatonin and trick your brain into thinking it’s bedtime. If you do wake up in the middle of the night, do not reach for your phone.  And avoid looking at the clock!

 

3.   No work in bed- Working in bed creates an association in your brain that tells it your bed is a stressful place.

 

4.   White noise apps- A recent study found that exposure to white noise reduced the amount of time it took for people to fall asleep by 38 percent!  Or my go to when at home a FAN!!  All year long!  And we aren't talking about a ceiling fan, a fan which creates some white noise.

            Bonus Tip:  There are great White Noise apps available as well so you don't have to spend the money to buy a white noise machine.

 

5.   Geranium or Peppermint Essential Oils diffused before bed- Several studies suggest these oils can calm anxiety, ease stress, and/or lower tension which could help regulate sleep.  Verify age appropriate oils for all family members.

Simple tip:  Apply Peppermint Calm Body Creme before bed, infused with magnesium it can reduce stress & help you sleep longer.

 

6.   Write down what’s bothering you- If worrying about what you need to get done is keeping you awake, write it down. Just the act of getting it on paper has been shown to relieve your brain of worry and help you fall asleep.  While you're at it write down your blessings too!

 

7.   Diffuse lavender - The American Sleep Association actually recommends diffusing lavender to promote sleep!  A beautiful diffuser is a wonderful addition to the bedroom, grab one that can run up to 14+ hours even without the light on.

•             Don't want to diffuse, give the Lavender Vanilla Calm Body Creme a try, apply before bed.
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8.   Stop eating several hours before bed - Eating late keeps your body’s metabolism running and can make it difficult to fall asleep.

Bonus Tip:  Need an easy way to get your face washed before bed?  Check out this blog post for the easiest Anti Aging Hack!  

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