Coming from a society that runs on quick fixes and caffeine, this year I learned the true importance of sleep. Adequate sleep can have a positive impact on your mental and physical health, energy levels, stress hormones, cortisol levels, immune system, metabolism, and brain function—just to name a few. When you enter your deepest phase of sleep your body works to heal and repair muscle, organs, and other important cells. It is just about the holy grail of human health.
Through testing our limits and taking advantage of the newfound freedoms in college, to working overtime chasing a career in early-adulthood, to settling down and starting a family when the time comes—it’s ironic to find that all of these extremely different stages of life share the same theme: lack of sleep. Regardless of the stage of life you’re in, it is important to find the time to honor your body to allow it to do these functions, so it can best serve you.
Creating a mindful sleep routine can make a world of a difference on one’s overall health and well-being. While this process may take some trial and error to see what works for you, your lifestyle, and your body, the benefits that come with consistent high quality sleep can change your health for the better. With that being said, my holistic sleep routine is not a “one-size fits all” approach. There are areas where I lack and things I’ll mix up overtime. However, testing the waters and incorporating new habits to potentially improve your overall sleep can lead to establishing a routine that works for you!
My Holistic Sleep Routine:
1. Magnesium (MY holy grail)
This one was a game changer for me. Studies have shown that this supplement improves sleep quality all across the board, but it is also important to take into account that people are very commonly deficient in magnesium these days, and come to find out, I was one of them!
I take two Optimal Magnesium supplements at 8:30 PM on a nightly basis. I take this supplement because it was recommended by my doctor as it provides a combination of magnesium forms that best serve my lifestyle (healthy energy production, athletic muscle recovery, brain and muscle relaxation.) However, people often take a Magnesium Glycinate to aid primarily with sleep and relaxation. It’s best to do your research and select a supplement that best serves you.
2. Limit caffeine and alcohol
Both of these substances interfere with sleep quality. Try to limit your intake of these substances, especially in the hours leading up to bedtime. I do not drink caffeine past 12:00 PM and I am very selective with the occasions where I choose to drink alcohol. If you’re the “night-cap” kind of person, opt for herbal tea or warm lemon water to help you unwind after a long day.
3. Lights (both AM and PM)
Circadian Rhythms are fascinating. If you are unfamiliar, they are mental, physical, and behavioral changes that occur on a regular 24-hour cycle. These natural processes primarily respond to light and dark. We have literal built in biological clocks! However, in this modern age, we have lost touch with our natural rhythm. Artificial lighting, screens, lifestyle, and routine can all throw our rhythms for a whirl. Here’s a few ways I attempt to maintain mine with light and dark:
- At 7:45 PM my lights automatically dim and turn red. Red light has no found effect on the circadian clock, so you can use a dim red light when winding down at night.
- At 5:00 AM my lights automatically begin to simulate a slow run rise growing from dim to bright. This helps me wake up at ease with light exposure, however, the best form of light exposure is natural—but most days (given my location) I’m up before the sun! Once I’m up and out of bed, I open up all of my windows and wait for the sun to peek through.
- These parts of my routine are made possible through my Wyze Lights. (Not sponsored, they’re just great! Look into them!)
- I aim (keyword aim) to limit my screen brightness and time around bedtime. This is where I lack as a result of my lifestyle and living situation. TV screens, phone screens, computer screens—you name it, they all emit blue light which restrains the natural production of melatonin (the hormone that essentially controls your circadian rhythm.) I wear bluelight glasses to work and take advantage of the iPhone sleep mode when winding down for bedtime. Aim for little to no screen exposure at least an hour before bedtime, but again, do what you can.
4. Create a space and routine you love
Your environment plays a substantial role in your sleep routine. Your bedroom is a space meant for relaxation, resetting, and rest. I always take a warm shower before bed to ensure I am comfortable and clean before I enter my sleeping space. I ensure my surrounding lights are dim until I am in bed, and my bed is tucked and prepped and not scrambled from the night before. (I also have used a weighted blanket for years and I will never go back!) I have made it a priority to make my bedroom a clean, decluttered space that I look forward to going into. Investing your money and time into your sleep space is worthwhile, given you put it to use on a daily basis.
5. Make tomorrow easier
Preparing today can reduce the stress of tomorrow. As I entered the stage of life that requires me to work outside of my home full time, I have made it a priority to be mindful of how I spend my time to meet my goals outside of my job. I make sure to make my bed and keep my space clean so I can come home to a fresh slate. I pick out my workout and work outfits the night before to minimize the time it would take in the morning. I meal prep on the weeks that my schedule allows me to, and I even attempt to plan out the next day the night before. These small habits have stuck with me and allowed me to get the most out of my time. When I am able to accomplish the mini goals I have set for myself, I am able to stick to the routine I have set for myself and not deprive my sleep schedule as a result.
Maintaining a routine makes it easier for your brain to shut down when it’s time to rest. Routines help to put your mind and body at ease and on autopilot. Your body’s natural sleep cycle thrives on routine. Going to sleep and waking up at a consistent time daily and nightly can help regulate your body’s internal clock and make it easier to fall asleep, stay asleep, and wake up naturally. Build a realistic routine you love, and be mindful that you won’t achieve it every night.
Sweet dreams!
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