Tips for how to build a better bedtime routine, and my foolproof bedtime routine that I swear by every night to get me zen for zzzzz’s.
I’ve (almost) always loved bedtime. Seriously, ask my mom. Except for a few nights in my teens when I’d stay up late studying, reading or be out with friends, I’m usually pretty stoked to crawl into bed at the end of the day. I even remember some summer nights as a child when I would go to bed at dusk, when it was still a little light outside, because I was so exhausted from a day of playing, swimming and just being a kid.
Fast forward a few years and add some adulting to the equation, I still love bedtime but it doesn’t always love me back. Whether it’s stress from school and work, too much screen time after dark, or that 3pm matcha latte, I’m not always mentally ready to crawl into bed at the end of the day, even though my body might be exhausted. Instead of counting sheep, my mind is usually ready to start counting how many items on my to do list I didn’t get to that day. Pretty frustrating when you need to be up at 7am the next morning and aren’t willing to start a relationship with sleeping pills.
After about 2 years of trial and error, I’ve developed a foolproof bedtime routine that works like a charm for me. Seriously, 60% of the time it works every time 😉 For me, I’ve found it’s all about the routine of physically winding down, which signals to my mind that it’s time to follow suit and get zen for some zzz’s.
My Foolproof Bedtime Routine
9:00pm: From screen-time to me-time. I’m sure we’re all aware of the effects blue lights have on our circadian rhythm, and while we can opt for glasses to block the blue light, I prefer to go old school and take some more me time at the end of the day. By about 9pm, I try to finish up any screen work like watching TV, studying, answering Instagram comments, or checking emails, and plug my phone in by the couch in the living room where it will stay on airplane mode until I wake up the next morning.
9:30pm: Time to CALM down. About a year ago, I started making a cup of Natural Vitality’s CALM anti-stress and magnesium support drink before bed. While I admittedly started drinking it when I heard Kelly LeVeque talk about its digestive benefits, I immediately noticed how calm it made me feel at the end of the day. Not to get toooo RD-to-be science nerd on you, but the magnesium helps promote relaxation by balancing calcium and magnesium levels in our bodies. Calcium is what makes our muscles contract, so we need magnesium to help balance and relax them.
Feeling sleepy yet?
9:45pm: Sleeping Beauty. Our cells and body regenerate overnight while we sleep, so I like to set my skin up for success to maximize this restorative time. I floss (ok fine, I only floss a few nights a week, I’m human), brush my teeth, wash my face, and moisturize. I’ve been in a year-long process of transitioning to natural self care and beauty products and love my current line up. I’m using Tom’s toothpaste, One Love Organics Easy Does It Foaming Cleanser as a face wash, Cocokind’s Serum and Matcha Moisturizer, and Mad Hippie eye cream.
10:00pm: Set the mood 😉 I fill my diffuser with filtered water and some lavender oil and turn it on to run all night. I’m like a baby when it comes to lavender, one sniff and I’m instantly relaxed. Now that I’ve physically unwound, I get into bed to read and snuggle with Bond and Turan to help my mind turn off. If I’m really not starting to feel sleepy at this time, I take 1 mg of melatonin. Melatonin is a natural hormone (and antioxidant!) that our body starts to release when the sun goes down. Taking melatonin at night, while it shouldn’t be done every night, can actually remind your body that it’s supposed to start producing it, so it’s a natural way to make yourself sleepy instead of popping prescription pills.
10:30pm: Feeling Zzzen and ready for some Zzz’s. Sleeping mask on, ear plugs in, and lights out! If I’m not asleep by about 10:30pm, I never feel as rested the next day, no matter how much sleep I get. Some might say that’s because from 10 – 2 is Pitta time in Ayurveda, which is the time for activity and productivity. The further into Pitta time that I let myself get, the less I want to go to sleep and the more I want to stay up and be active. But, if we can allow ourselves to sleep during this time, that activity and productivity translates into a very cleansing and detoxifying sleep for our bodies.
If all goes according to plan, I wake up feeling like this! As with all routines, though, there should always be room for change and spontaneity. The above is my ideal bedtime routine during the week, and I don’t feel guilty or mad at myself if I don’t check off every box every night. Sometimes work, school, or life get in the way and that’s ok! Routines are there to support us when we need them, not to make us feel imprisoned.
*Special thanks to Natural Vitality’s CALM for sponsoring this post. I feel so fortunate to work with brands that I truly use and love to help them spread the word!