Creating spaces and systems that can help prepare us to sleep.
WHAT
- No blue light/screens 1 hour prior to bed
- Bedtime routine (facial routine, teeth brushing, shower, essential oils… etc.)
- Bedding choice/room environment (sheets, lights, air flow… etc.)
- Regular bedtime & wakeup time
- Mediation
- Body pillow (put in between your knees)
HOW
- Keep a consistent night time schedule and sleep schedule. Sleep schedules are habits!
- Set a bedtime timer that alerts you to prepare for bed for the amount of hours you need. For example, if I know I need at least 6.5 hours of sleep to properly function and I plan to wake up at 5am, I need to be in bed by 10:30pm. My timer alerts me at 10pm that I have 30 mins for my nighttime routine (if I am still awake).
- Bedtime routine: wash face, brush teeth, wash feet if not showered. Light therapy for 20 mins with mediation app and essential oils being diffused or inhaled directly on hands and body.
- Keep a sound machine or air filter in the room.
- Make your room only for sleep and sex.
WHY
Sleep hygiene consists of the habits you create around your nightly routine and sleep behavior. These ultimately can be the difference between a good day and a not so good day. What you eat and drink, stress and your environment are all very important factors in how well you sleep.