The Science of Sleep: Do This Before Bed

[Alisa]

I'm excited to share some tips on winding down before bedtime and setting yourself up for a sweet, restful sleep. It is the well-being cornerstone, so let’s dive into some effective ways to prepare for it.

First off, making the transition from work mode to home mode is essential. Allow yourself a period to decompress. This could mean taking a stroll in the park after work, practicing some gentle evening yoga, or simply doing household chores like washing the dishes. This shift helps signal to your brain that it's time to relax and leave the hustle and bustle of the day behind.

Speaking of yoga, have you tried Yin Yoga? It's a wonderful practice that involves holding poses for several minutes to deeply relax your muscles and calm your nervous system. This practice allows you to breathe deeply, stretch, and really let go of the day's tensions. After a Yin Yoga session, I love to take a warm bath or a soothing shower, which perfectly sets the stage for a deep and peaceful sleep.

Another crucial aspect is dealing with the emotions of the day. If you find yourself feeling tense or if your mind is racing, take some time to jot down your thoughts. This simple act of writing can clear your mind and prevent those thoughts from keeping you awake.

One hour before bed, dim the lights around your home. I find that reducing bright light exposure really helps signal to my body that it's time to wind down. Lighting a candle in the bedroom creates a cozy, serene atmosphere. I often curl up with a good book under this soft light, which is much more conducive to sleep than harsh overhead lighting.

I've also found that magnesium supplements can be a game-changer. Magnesium helps relax your muscles and nervous system, making it easier to fall asleep. Of course, it's always a good idea to consult with a healthcare provider before adding any new supplements to your routine.

Essential oils are another fantastic way to prepare for sleep. A few drops of lavender oil on your wrists or in a diffuser can make your room smell heavenly and help you relax. I also enjoy using calming incense or palo santo to create a peaceful environment.

Lastly, never underestimate the power of fresh, clean bedding. There's something incredibly soothing about slipping into soft, freshly laundered sheets. It creates a sense of comfort and safety that is perfect for drifting off to sleep.

I hope you find these tips as helpful as I do! If you have any personal bedtime rituals that help you relax, I’d love to hear about them in the comments. Sweet dreams and restful nights await!