Bedtime Routine for Better Sleep (Part 1): Creating Inner Calm For Bed Time
To help you sleep your mind must not be active. That’s a fact. So here are some tips on how to wind down your mind and body for a restful night’s sleep – try incorporating these habits into your evening routine:
In part 1, I am sharing what I refer to as a the “3-2-1” method:
– 3hours before bed time – eat your last meal of the day. This allows your body time to digest what you ate, so that when you are sleeping, you are sleeping and not still digesting your food. Also this prevents your body’s natural melatonin (the sleep hormone) clashing with any glucose spike from your meal which would impact the quality of your sleep.
– 2hours before bed time – stop drinking any fluids. This allows your body time to process your fluids so you are less likely to need to wake up in the middle of the night to use the bathroom, and which therefore also impacts the quality of your sleep and your regular sleep pattern.
– 1 hour before bed time – stop looking at your phone as the blue light from phones, tablets, and computers can interfere with your natural sleep cycle by disrupting melatonin production. Also, if you can try to leave your phone away as far away from you when sleeping, in at least “Airplane mode” this would also be great as this will avoid any radiation while you are sleeping.
By following this simple bedtime routine, these tips can help you to create a peaceful environment that prepares your body and mind for a more restful and uninterrupted night’s sleep. These tips are designed to assist you only, rather than solve everyone’s sleep issue.
If you still continue to struggle with sleep, book a session, or a free 20min consultation with our Expert so we can help you address the underlying root causes, so you can enjoy a peaceful night’s sleep as you deserve to have, like many of our other clients.