5 evening rituals for better sleep
written by Patricia Boisvert
Sleep is so important for overall health. It helps regulate your immune system as well as your metabolism and is when your body repairs itself. It also improves brain function and reduces inflammation. Along with nutrition and exercise, sleep is one of the pillars of health.
Unfortunately, many of us are not getting enough sleep. If this is you, the following tips can help you on your way to a good night’s sleep.
close the kitchen
Do your best to avoid eating too close to bedtime. If you have eaten balanced meals throughout the day, you shouldn’t be hungry after dinner.
Evening snacking is often a habit we have developed over time that can easily disrupt our sleep. Allowing your digestive system to pause while you sleep is best.
However, if you are truly hungry, enjoy a small snack like a handful of nuts or roasted chickpeas.
turn off your devices
The blue light that our phones and computer screens emit will suppress melatonin production, which is the hormone that helps us fall and stay asleep.
Therefore, it is a good idea to turn off those devices at least 30 minutes before bed, and ideally up to 2 hours. If you must use your device, invest in a pair of blue light blocking glasses to filter the blue light.
clear your mind
Make a list of what you need to accomplish the next day, or jot down whatever is on your mind, so these thoughts are not swirling around in your head while you are trying to fall asleep.
Keeping a notepad and pen next to your bed is an easy way to jot down anything that comes to mind. Journaling about your day can also help you relax and reduce anxiety.
Sometimes seeing our thoughts on paper helps us process our feelings and avoid staying up all night thinking about them.
relax
Winding down before bed is crucial. It may take some time for you to figure out what helps you relax, so experiment.
Sipping on some tea can help ward off unwanted snacking. And many herbs have sleep promoting properties. Try chamomile, passionflower and valerian.
Taking a warm bath is another great option. Adding lavender essential oil and Epsom salts will help your body relax.
Many people also find meditation helpful. Taking 5 to 10 minutes to sit quietly helps calm the mind and body. There are several apps to help you if you are new to meditation. Look for Calm, Headspace and Insight Timer.
set your bedtime
As adults we often forget that we need a set bedtime. Using an alarm on your phone can be a great way to remind yourself to start getting ready for bed.
Going to bed at roughly the same time each night helps set your body’s natural circadian rhythm, which will make waking up that much easier. I know it sounds basic, but if you know you have to get up at 6am, you should aim to be asleep by 10pm, which means starting to implement the above rituals as early as 8pm.
final thoughts
Making sleep a priority is one of the first things I work on with my clients. It’s that important! So, start by adding one of these rituals to your evening routine. Once it becomes a habit, add one more. It won’t take long for you to start noticing improvements like better energy, improved focus and fewer cravings!
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about the author
Patricia is an Ottawa-based Holistic Health & Nutrition Coach who is passionate about helping busy women increase their energy and improve their mood.
Patricia believes small and consistent changes over time can make a huge impact for women dealing with fatigue and mood swings. Her approach focuses on the person as a whole and helps them establish healthy daily routines for optimal vitality and joy.
Connect with her by visiting her website www.wellnesswithpatricia.ca.
