Up All Night - Exhausted By Day, Sleepless By Night
This is Part II of my sleep article “Sleep Like The Dead” comprising of a few more rituals for getting a good nights’ rest. It’s a perfect little nudge to encourage healthy habits Sunday eve to get you back on track for the work week.
Journal. Write down a few things you were grateful for today. Alternatively, you can say this to yourself. This is hands down one of the best bedtime rituals you can do for yourself - it really puts you in a positive frame of mind, shifting your focus from the chaos of the day to something positive, and puts your problems in perspective by focusing on what’s good.
Use aromatherapy. Place a few drops on your pillow. Lavender works well although there are other essential oils with sedative properties such as sandalwood, vetiver, jasmine and chamomile. Try blending a few together! Tip: Blended together, they are more efficacious than when used singly.
Take a lukewarm shower or bath one to two hours before bed. This cools your core body temp which supports a healthy sleep/wake cycle - signalling to the brain to release melatonin and prepare for sleep.
Splurge on super soft, high thread count, toxin-free bedding and sleep wear. Indoor air quality in your space matters - it affects quality of sleep, and your health. Pollutants inside your home can be significantly higher than outdoors even in an urban area. Ideally you want to mitigate chemicals and toxins and make your living space as green (eco-friendly) as possible. Consider a green mattress and pillows.
Invest in a better mattress. Most mattresses contain petroleum-based polyurethane foam and flame retardants that release volatile organic compounds (VOCs) which are known carcinogens. They also pollute your air in your home (off gassing), irritate your respiratory tract, and cause skin and allergy problems. You spend a lot of time in bed (1/3 of your life) so choose a healthier less toxic mattress. Use and frequently launder an organic cotton mattress pad to mitigate dust and dust mites.
Get outside early morning (upon waking). Exposure to the sun or natural light, and fresh air will perk you up.
Make a hot chamomile tea or a cup of hot water + lemon at nighttime.
Light a candle + do some reading 30-60 minutes before bed. Read an actual book! Once again, a great transition from a busy day to rest time.
A little self-care. I like to apply a face mask, slather on an ultra-luxe face oil with organic lavender, rose, and sandalwood (I make my own highly nourishing and calming oils allowing for major hydration of the skin) I also exfoliate + hydrate my lips. I love this part of my pre-bedtime ritual because it not only puts your skin in rest and cellular repair mode, it brilliantly helps with the transition from day to night tapering into rest mode.
Go for a long walk at dusk. Leave your phone at home. Take in the sounds of the birds magnificent songs, the rustling leaves, and soak up the beauty and the stillness this time of day. It’s immensely therapeutic. Such a magical time of day.
