Sleep Hygiene
We lost an hour of sleep yesterday, so I wanted to offer you some sleep hygiene tips as you adjust. Sleep hygiene is the idea that there are certain habits we can form that will help us regularly sleep, like how we brush our teeth daily to help prevent plaque build-up. Some of these tips I offer may be easier than others to follow in our modern world, but it's up to you to decide what works best for you.
Be regular! This means going to sleep at a consistent time and waking up at a consistent time.
Only use the bed for sleep/intimacy. This way your body doesn't associate being in bed with being awake.
If you haven't fallen asleep in 15 minutes, get up and don't get back into bed until you feel tired. This is maybe the hardest tip on the list, but it's useful for the same reason as the previous tip. If we associate laying in bed with tossing, turning, and feeling frustrated, we're more likely to continue future nights this way.
Create a bedtime routine. Just like we use rituals to honor the passage of time, we can use them to let our body know that it's time to sleep. This can be as easy as brushing/flossing and/or a face routine, or as complex as a nighttime stretching/scented candle routine.
Stay away from your screens before bed. You knew this one was coming. Blue light disrupts our sleep cycle and the stimulation can keep us up, as well. There are blue light blocking devices you can use to mitigate the effects, but staying away is your best bet.
Be aware of your consumption. Nicotine, alcohol, and caffeine can all keep you up. Beyond that, you may not want to chug water/tea before bed, which could cause you to wake up in the night with a full bladder.
What does your bedtime routine look like? What could you add from this list?
As always, take what's helpful and leave the rest. I hope you have the week you need.
