If you’re anything like me, you’ve suffered from insomnia at some point in your life. A racing mind, a never ending to-do list, and crippling anxiety used to keep me up for HOURS.
When I finally would fall asleep, it wouldn’t last long and I was soon up again, frustrated and exhausted. Not surprisingly, being my best self the next day was a major challenge and I felt like a hot mess. Sound familiar?
Good news alert: I’m sharing what totally transformed my sleep patterns, so that too you can catch some z’s.
Studies show that people get the best rest when they go to sleep at the same time every night, even on weekends. If that’s not doable for you (and it’s honestly not for me), don’t worry. The important thing is to create a regular routine, one that you use no matter what time you hit the hay.
Here are some ideas for a great nightly routine. Pick one or two to start:
- Light stretching
- Reading a great book in bed
- Making sure your bedroom is clean and free of clutter
- Meditating to calm the nerves
- Listening to chill music
- Breathing exercises to unwind
One important thing to remember about a nighttime routine is to shut down electronics before getting into bed. “Netflix & Chill” might actually keep you up, so close that laptop.
Give your body the opportunity to wind down and know it's time to sleep. That means no bright lights from your TV/laptop/smartphone. This also means absolutely no working in bed. Your system needs to differentiate between a restful night’s sleep and a hustling day of work.
If you don’t currently have a bedtime routine, pick one or two of the things above and see what works best for you. Everyone responds differently, especially when it comes to rest and relaxation. There’s not a right or wrong; do you.
Magnesium is a mineral that helps the body lower blood pressure, fight inflammation, promote relaxation, and calm the entire system. It also regulates the hormone melatonin, which I’m sure many of you have taken in an attempt to pass out.
Most of us are extremely deficient in magnesium, which could be contributing to sleepless nights. There are tons of great magnesium supplements on the market but my absolute favorite is MaryRuth Organics Liquid Nighttime Multimineral.
It addition to magnesium, it also includes tons of other great vitamins and minerals that help your body chill out. I believe that it’s one of the highest quality supplements available. Bonus points: it tastes like coconut candy.
NIX THE NIGHT SNACKING
In order to get amazing rest, it’s best to stop eating at least three hours before bed. Immediately after eating, your body works hard to digest your food, and it’s especially active for several hours post meal.
Laying down right after dinner will not only hamper the digestion process, but also keep you up all night.
I realize that if you work late and eat late, this one can be challenging. Do your best.
If you keep late hours and don't have a three hour window between dinner and bedtime, have dinner be the last thing you eat. If you're someone who always has a bedtime snack, it's time for something new. This is where a regular nighttime routine can make a huge difference.
If you’re having restless nights, start with one of these tips and work up to incorporating all three. MaryRuth Organics is available on Amazon here. Be mindful of the amount of time between dinner and bedtime and cut out after dinner mindless snacking. Creating and sticking to a bedtime routine is a major game changer.
Holler at me in the comments and let me know your success stories!
Watercolors by Victoria D’Esposito. Sign up for her newsletter here.