Your alarm rings in the morning and you hit snooze one more time, feeling groggy and unmotivated to get going for the day. If this scenario sounds familiar to you, you’re not alone. This means that your body did not receive the quality sleep it deserves. Fortunately, having the right bedtime rituals is proven to improve sleep and say goodbye to insomnia. Here’s how we make the most of our pre-sleep routine to wake up feeling refreshed and energized.
Trade Netflix for a good book
While an episode of Netflix before bed or mindless scrolling through Instagram feels great to unwind, studies show that electronics negatively affect our sleeping patterns. When it gets dark, our body releases the hormone melatonin, which causes us to feel sleepy. Blue light from handheld devices interrupt melatonin production and delay this process of chemical signaling. To remedy this, turn your bedroom into a no-tech zone one to two hours before bedtime, and swap out your cellphone for a captivating read or podcast.
Take some much deserved you time
It’s important to take time for ourselves at the end of the day in order to prepare our minds for sleep. For some, this means spending ten minutes before bed to journal. Studies show that journaling reduces stress, and for some doctors, it can even help boost your immune function. Yoga for sleep is another good way to destress and prepare your mind and body for bed. Try holding the corpse pose or child’s pose as you close your eyes and concentrate on your breathing.
Body temperature matters
Did you know that a drop in body temperature can help you fall asleep and achieve deeper sleep? Whether it’s a warm bath, cooling eye mask, or setting the thermostat a few degrees lower, stimulating your body to release heat before sleeping will allow it to relax. Scientifically, keeping your bedroom around 65 degrees Fahrenheit is optimal for quality sleep because your body naturally lowers its temperature at night. A cooler atmosphere might be just what you need to prevent restless sleep and other sleep problems.
Sleep Better with the Right Bedtime Drink
We love having a drink before bed to unwind. It’s important to choose the right one, meaning steer away from caffeine and alcohol. According to the National Sleep Foundation, alcohol disrupts sleep patterns and limits the restorative effects of sleep. Opt for a non-caffeinated tea instead! Teas like chamomile, lemon balm, and passionflower are great before bed and help you relax. We add a teaspoon of Dream Honey in our bedtime teas to give our sleep an extra boost. By stimulating deep sleep and healing, Dream Honey helps us wake up refreshed and energized. It’s anti-inflammatory too, which means that we’re also getting our beauty sleep in!
Whatever your pre-sleep routine is, keep it consistent. Over time and with the right bedtime rituals, your body learns when to naturally wind down and release sleepy chemicals. Check out our Dream Honey here for sweeter dreams tonight.