From Meh to Marvelous - A bedtime routine that jumpstarts quality sleep

A few weeks ago, I wrote a newsletter on morning routines. It was a hit, so I put together some simple recommendations for an approachable evening routine that doesn't include Yanni, incense, or 272 gratitude statements. 😴

Sleep is the singular most crucial health metric. #handsdown

Yet many of you have horrible before-bed routines - binge-watching Netflix, eating late, sending one last email, drinking adult beverages, and illuminating your environment like you intend to interrogate terrorists. #dontdeny 

So, here are ten simple pre-bed routines to jumpstart your ZZZs and get you the quality of sleep that will optimize not just tomorrow but your future! 🥱

1. Cool It—Start the cool-down process an hour before bed. Your body sleeps best in a state of rewarming. The ideal temperature for sleep is 65 degrees. When you start the cooling process early, your body produces the hormones needed to put you out. RESOURCE

2. Teeth - Brushing your teeth with mint toothpaste, no less, and washing your face, for that matter, are stimulating. Instead, wash your face and brush your teeth immediately after dinner so you are not waking yourself up right before bed. (This has the added benefit of keeping you from late-night snacking) 

3. Lights – Two hours before bed, start addressing the light pollution that trips up your sleep cycle. Turn out ALL unnecessary lights and consider candles for the last hour before bed.  RESOURCE

4. Breathe – A short breath practice before bed of 25 deep inhalations can be a potent sleep inducer. RESOURCE

5. Lymph—It's fantastic to stimulate lymph drainage before bed. One simple strategy is to stand, lift both heels off the floor, and then assertively tap them down. Repeat these heel taps 20 times, jostling the whole body, freeing up stagnant lymph, and encouraging your master detox system to process more effectively. 

6. Stretch – Consider combining your breathwork above with a few simple stretches. RESOURCE

7. Gratitude—Not 272, Just three. You might remember from my morning routine newsletter that I talked about the "gratitude tap" before getting out of bed. Let's repeat that in the evening! Sit on your bed, and before you tuck in, lift the right foot—one statement of gratitude. Set it down and lift the left foot—one statement of gratitude, and then repeat a third time with the right foot. 

8. Fast – Ideally, your belly gets a rest from food and alcohol two hours before bed. Heavy digestion activity is a significant sleep interrupter. I walk around yelling, "Kitchen is closed," to remind my inner binger she is off duty for the night.  RESOURCE

9. Water—One reason we wake at night is dehydration. Hydrate well throughout the day, but remember to drink at least one glass of water an hour before bed. 

10. Screens— Screens do a couple of things. The light, even if you set it to night mode, causes your melatonin supply to stagger and fail to elevate, which is deeply needed for good sleep. Also, rapid screen image changes from swiping or watching a show mega-stimulate the brain, and it can take well over an hour for it to settle down and reach even a light sleep stage. RESOURCE

Anyone who has children knows that babies do best with a simple but consistent nightly routine to ensure they sleep well. 

We are no different! A routine of simple practices can take your sleep from Meh to marvelous.

Take just two practices from this list and implement them this week.