Let’s put an end to sleepless nights with a few healthy changes in our bedtime routines! For the past few fall/winter months I’ve been seriously neglecting my sleep cycle. With everything going on in life we tend to constantly prioritize work, school, or other events over our wellness and health. Starting this week I’ve changed up my nighttime routine to include some much needed self-care. Join me and let’s wake up energized, beautiful, and healthier this year!
Healthy Nighttime Routine:
First things first. Get all of next morning’s prep work out of the way early! After dinner every night I set my purse, lunch, and breakfast essentials on the counter or in the fridge ready for me to grab and go in the morning. I try to get this and cleaning done by 7:30-8:00pm the latest. After that I am free as a bird!
Set a Bedtime
You need 7 ½ hours of sleep so count down and set your alarm. Mine is 11pm and I wake up at 6:30am.
Take a Bath Every Once in a While
This is always a great way to unwind while also providing some much needed “me time” to linger and relax. Make sure to clean your face, lose all the makeup to avoid clogged pours. Let your skin breath throughout the night.
Light Stretching or Yoga before Bed
Some light stretching or yoga before hopping into bed relaxes the muscles. Stretching is known to help you to stay asleep and put an end to restless nights of tossing and turning.
Drinking my herbal tea is my way to unwind and relax after a long day. There are no official studies that prove tea is a sedative but it might just be the act of taking the time to enjoy a cup of tea that relaxes you. If you don’t like tea, try warm water with lemon and honey. Note: Best Nighttime teas for me include Chamomile, Valerian, Lavender, and Peppermint.
Snacks are acceptable as long as you keep it light and healthy. (No cheese puffs please). No Caffine at least 5 hours before bedtime and No heavy dinners. Ex: 3 slices of deep dish pizza.
*Healthy Snacks include an apple, banana, berries, sprinkle of granola with ½ cup of Greek yogurt, or a whole grain low-sugar cereal with some low fat milk/nut milk.
Unwind the last 45 minutes
Unwind with a hobby. Reading a book or writing. I personally like to either read my bible, some nutrition articles, and of course more food/cook books! #foodieforlife It’s usually best to stay away from TV before bed but if you must have it on try to limit how long it stays on before you go to sleep.
Hope this is the start of a very beautiful and well rested year for you guys!
- 5 Tips to Curb Your Late-Night Snacking. (2015). Academy of Nutrition and Dietetics
- 5 Reasons to Start Doing Bedtime Stretches. (2014). Inspiyr.