“ZZZzzz.” Get better sleep in no time with the help of these 5 evening rituals!
Summer 2022 is approaching fast and that brings warmer days and longer hours of daylight in the US.
Personally, I am a fan of early morning summer walks with my wife and 3 dogs, and the long lake-filled days that end in sunset BBQs. Honestly speaking, it’s actually easy to stay up late during these times of the month and to rise even earlier than we would in winter.
However, as fun as summer sounds, the activities it brings can cause many people to start getting fewer hours of sleep.
… and while getting outside in these warm months and filling up on that vitamin D is great, not getting the right amount of sleep can have major consequences on one’s overall health.
In general, those who don’t get enough sleep can go through a host of negative side effects. The US Centers for Disease Control and Prevention (CDC) has even linked the lack of sleep with multiple chronic diseases and conditions. These include:
- Type 2 Diabetes
- Heart disease
- Obesity
- Depression
… and more.
Sadly, lack of sleep is one of our nation's greatest health concerns.
That’s why when I learned that one-third of Americans report not getting enough sleep, I decided to add it to my self-care routine so I wouldn’t be part of that population.
After trying a few methods, I’ve broken down my top 5 tips for achieving a full night's rest. Read on to learn more about my personal sleep care and how you can also implement it in your own routine.
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Limit food and caffeine consumption towards the end of the day.
Many studies on sleep recommend ceasing consuming caffeine after 2 p.m. Because of that, I implement my own food and drink cutoff time.
Some time ago, when I noticed I wasn’t sleeping well at night, a friend of mine recommended only eating food up to 7 p.m. Anything after that had to be water or non-caffeinated tea only.
So, I dabbled with it and found out that it truly does work! It also started me on the route of intermittent fasting. Through that, I learned that the body also needs a break from consuming food and drinks.
People who constantly eat are also constantly telling their bodies to work. As satisfying as eating sounds, this can cause multiple issues and overdrive organs and other systems of the body.
So, we also need to allow our bodies to rest. Once I implemented this, my sleep levels got better and I bet yours will too.
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Avoid using electronic devices at night.
I understand that after a long workday, all you might want to do is dive into your latest Netflix series.
Well, it’s easy to get wrapped up in one of the multiple television series, our Instagram feed, or the latest TikTok dance trend, but stimulating the brain so late at night will negatively impact your sleep.
Aside from the stimulation screens have on our brains, there are many other negative effects technology has on our sleep schedule.
For instance, we’ve all heard of blue lights and many of us have even purchased blue light glasses. The reason these became a trend is that the light from screens has been shown to have negative impacts on our melatonin levels and other aspects of our eyes. If you have low melatonin levels, your body won’t regulate a sleep schedule properly.
Instead, you’ll continue to toss and turn from various positions trying to get your body to wind down and fall asleep. Trust me, it’s worth putting the phone on “Do Not Disturb” mode to not only be unbothered by friends and family but also keep our body at healthy functioning levels.
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Consistency is key.
As humans, we are creatures of habits. That is why it’s vital to implement a regular sleep schedule.
As in my last point on electronics being turned off, I actually place my phone on “Do Not Disturb” mode and only certain people like my wife and children would be able to buzz my phone in the middle of the night. This allows me to avoid getting distracted by a late-night message about something that can be dealt with in the morning.
Making sure your body and brain know it’s time to go to bed, and teaching yourself to wind down at a certain time will allow you to actually develop better and more consistent sleep patterns.
After doing a bit of research, I also learned that making sleep a consistent habit allows the body to have a good biorhythm. This means if you keep a consistent turndown and wake up time, you will actually be aiding your circadian (the body clock) function. This is key because this controls almost all the aspects of our bodily functions, including our appetite, cognition, mood, immune system, and even metabolism.
If I had to choose one tip out of the five, I encourage you to prioritize this over the others. I assure you that after 10 days of consistently going to bed at the same time, you’ll be getting better sleep in general.
If you need help tracking your sleep patterns, try out the apps Sleep Score or Sleep Cycle.
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Follow a few de-stress sequences.
Just like developing the habit of sleeping at a consistent time, I’ve found that having an “evening ritual” also helps me wind down at night.
Note: This evening ritual will look different for everyone. Personally, my ritual includes going on an evening walk or doing some gentle yoga sequences. I find these to have benefits in letting me get my last-minute daily jitters out and promoting the feeling of tiredness.
When I asked my friends and family if they had any rituals, I received multiple answers. Some of my friends and family unwind at the end of the day by journaling, meditating, stretching, going on a nightly skincare routine, or reading. Many of them added that when they don’t do their rituals before bed, they notice a difference and tend to not get a good night's sleep.
So, whatever your evening ritual looks like, make sure you commit to it. It’s vital to identify what relaxes you at the end of the day because it will allow you to manage your stress and hormone levels better.
Trust me, your ritual will eventually begin to signal to your body that it’s time to go to sleep and you’ll feel more awake and ready for the next day.
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Create a sleep sanctuary.
As the younger generation says, “It’s all about the vibe.”
… and when it comes to sleep, that can’t be truer. I myself pay particular attention to my five senses. So, when I began researching and trying different sleep techniques, I found some that could fit into each of the five.
For instance: For smell, you could try using a lavender pillow spray or even get a diffuser that sprays for a few hours. In terms of taste, I found that drinking chamomile tea helps promote sleepiness and relaxation.
As far as touch goes, I recommend trying a Mypillow or Buffy weighted sleep blanket. Both are scientifically designed to promote sleep. For sight, I focus more on creating darkness so the body understands it’s time to wind down and fall asleep. What I found was either a weighted sleep cover mask or blackout curtains. My wife and I also dim the lights a few hours before bedtime. This makes the eyes start to relax and honestly, it de-stresses both of us.
Lastly, for hearing, I recommend getting a sound machine or app that can help you zone out any noise. Personally, I use the Calm app. Here, you can find soundscapes, music, and even sleep stories. For anyone living in a city with lots of noise, a sound machine or app can make a vital difference in your sleeping habits.
There you have it—my 5 sleep rituals!
Overall, sleep is an important factor in everyone’s health. Having trouble getting a good amount of sleep can be an indicator that you need to adjust your routine.
No one wants to feel sluggish or moody during the day. This is why I am a huge proponent of creating a proper sleep routine. I promise—if you try some of my 5 tips, you too will be getting a better “ZZZzzz” in no time.
I hope you find today’s topic interesting and applicable to your own lifestyle and sleeping patterns too!
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