If there’s one thing I need that allows me to function like a normal productive human it is SLEEP. I treasure it every night. If you haven’t had a chance to read my recent blog post on why sleep is important — go back and read that now. I break down all the major reasons sleep is important to vitality, wellness, and a solid training sesh. Now that you know the why, I’m here to give you the how. Being mindful about sleeping (and how you spend your time before going to bed) will help you relax and wind down for a better night of sleep. My 5 top tips are below 🙂
1. Establish a regular sleep schedule. Maybe it sounds elementary to have a bedtime, but it is life changing! I set a goal to be in bed by 10 every night and wake up at 6:30 every morning. Of course, now that the weather is changing in Seattle and it’s getting dark earlier and staying dark through the early morning, it’s been harder to keep this routine. In the winter months I tend to wake up around 7am. Not every night/morning is perfect, but getting as close as I can to that schedule takes so much effort out of the process. If you wake up at the same time every morning your body gets used to it and waking up doesn’t take 9 alarms. Start this week by setting an ideal bedtime for yourself! Try to be realistic but also make sleep your priority.
2. Limit screen time before bed. This one is really hard for me but makes a HUGE difference. I basically work from my phone so it can be difficult to shut it off at night, but I’ve noticed that putting my phone away for 60 minutes before I go to bed truly helps me unwind. I pick a less stimulating activity like doing my skin care routine (or some casual TV) to help me chill out. What I’ve found that helps is wearing blue light blocking glasses at night to reduce eyestrain and help with sleep. I wear mine on and off but Bridger just bought the ones I just linked and he’s been noticing a huge difference in lack of headaches and eyestrain at the end of the day. Another way to chill out before bed is reading or taking a hot shower. Any good book recs?? Drop them below in the comments!
3. Have a “wind down” routine. Whether you make yourself tea, take a bath, or read your book, try to create and maintain a mini routine to help wind down (just remember to put your phone down!!!). Over time your body and mind will start to associate those triggers with bed time and help you get to sleep easier.
4. Avoid eating and drinking before bed. Digestion can mess with sleep, so I avoid eating for at least an hour or 2 before I go to bed. Eating a nutrient dense and satisfying meal keeps me full, so any pre-bed snacking is mindless anyways!
5. My last few tips are little things I do throughout the day to help me sleep better at night. I love getting outside in the morning for sunshine and fresh air, even if it is just for a few minutes to let Ellie and Coco out. I also stay active throughout the day — not only do I like to train in the morning, but I love going for walks in the afternoon/evening. I know so many of us sit + work for most hours of the day so adding in time to be active, whether it’s getting up to stretch or going on a walk around the block, is super important! Start small and go for a quick walk after work or dinner this week and let me know what you think!
Hope you guys found this helpful — comment below what your bedtime ritual is and inspire us all!
I’m so proud of myself! As my extrovertedness is starting to come out from behind the curtain, I’ve worked really hard toward putting my foot down on going by a winding-down routine just about every night. I *aim* to have all devices (tv, phone, etc.) off by 9pm (usually by 9:30, though), usually have already had my tea right after dinner, so just brush my teeth, maybe fold some laundry, do a face mask, READ (even if it’s just 4 pages), write in my planner, fill waters for the upcoming day, or do something else in my room relaxing with just my one lamp on. All such game changers in my mood and how good I sleep nowadays! I tend to be asleep by 10:30-11 and wake up around 7:30-8:30.