Five Bedtime Routine Essentials to Defy Insomnia
/We all go through phases where real, restorative sleep is harder to come by, however, as women enter perimenopause and menopause, restful sleep can seem like a joy of the past. For one thing, some of us begin to experience more anxiety both due to hormone changes as well as an increase in stressors like aging parents. In addition, hormone fluctuations contribute to wakefulness and can create nightsweats and hot flashes that are impossible to sleep through.
And we tend to be sleep saboteurs rather than sleep enablers. Ask yourself… are you doing the following things which can disrupt your sleep?
Are you…
Un”wine”ding? Enjoying a glass of wine at night to help you sleep can actually work against you. Although it might help you fall asleep faster, even one glass of alcohol can create more nighttime anxiety, wakeful sleep and insomnia.
Digitally disrupting? Phone and laptop use late at night can disrupt the body’s production of melatonin, the hormone that enables sleep. Not to mention… all those work emails can add to your anxiety.
Craving carbs? A very low-carb eating approach can create “keto insomnia” especially if you aren’t getting enough magnesium and other nutrients later in the day.
Vampiring? Not getting enough natural light can confuse our bodies and our natural circadian rhythms. Also, staying up late working (when not absolutely necessary) or doomscrolling the news and social networks detracts not only from creating a sense of wellbeing before sleep but also from your body’s supply of melatonin and can provide disruptive EMFs (electromagnetic frequencies) and blue light.
To support your body’s natural sleep rhythms, these five essential strategies can set you up for success starting in the morning!
Get Morning Sunlight: During the day, get outside within an hour of rising to “wake up” your bodies natural sleep rhythm and spend at least 15 minutes each day in natural light, preferably in the morning. Morning light tells your body it’s time to start producing key hormones - serotonin and cortisol - that impact the sleep cycle and your overall sense of wellbeing.
Nourish Your Sleep at Dinner: Aim to eat dinner at least 3 hours before you intend to sleep to enable your body to complete the digestive process before bed. Try to avoid late-night snacking which can disrupt sleep and contribute to weight gain and a harder time detoxifiying, Include foods with sleep-supportive nutrients at dinner like almonds, leafy greens and quinoa which are high in magnesium or bananas, turkey or cottage cheese which are high in tryptophan, a necessary amino acid for sleep-supportive hormones. A balanced dinner is ideal, however, if you are reducing carbs and experiencing poor sleep, consider adding a serving of low-glycemic lentils or high-fiber sweet potatoes in to your dinner.
Enjoy Herbal Tea: Swap out your wine o’clock or afternoon coffee habit with a sleep-inviting herbal tea after dinner. During the day, the theanine in green tea can give you an energizing boost but also enable peaceful sleep. My favorite herbal teas for sleep are passionflower, which promotes more restful, less anxious sleep and chamomile which can also help with digestion and a nice choice for those who struggle with reflux. I like this Calm Buddha blend from Buddha Teas. You can also enjoy a CBD-infused tea which has been shown to help women fall and stay asleep and has the added benefit of helping reduce pain.
Transition Your Body into Bedtime: One hour before your bedtime, disconnect from all of your devices. This might seem challenging but those messages, emails and Instagram posts will be there for you in the morning I promise. Spend at least ten of your disconnected minutes honoring your body and mind at the end of your day. If you are a worrier, try spending 10 minutes with a guided meditation for sleep or getting all those worries or next-day to-dos out in a journal before bed. This way you won’t take them with you into your sleep journey. A short, relaxing yoga routine can help unwind your body or try a soothing bath for aches with epsom salts and lavender. A pillow spritz of relaxing essential oils signals your brain it is time for sleep.
Keep Your Bedroom Cool and Work-Free: A cool, very dark room has been shown to support restful sleep and if you are a night-sweater, make sure you use breathable cotton bedclothes and bedding. Think of your bedroom as a sacred space for relaxation (and love) and keep the treadmill and laptop out.
Consider keeping a journal of what seems to help and what seems to hurt your sleep so you can create an individual sleep routine that is uniquely yours.
Sweet dreams sunshine.
