Bedtime Rituals
Sleep is incredibly important to our immune system and staying well over these winter months. When your body doesn’t get the rest it needs to fully recover from the day’s activities, your immune system can be compromised and more susceptible to illnesses. The next thing you know, BAM! You’re wasting days in the bed recovering and unable to enjoy the sunshine and snow like a sad faced Eeyore.
What can you do to help optimize your sleep patterns? Get a ROUTINE. Routines are our friends! Our bodies and minds can thrive when routine habits build in order to help our bodies thrive. Most adults need seven to nine hours of sleep a night for optimal health. Pay attention to how much sleep you get each night, and see if you need to make an adjustment on what time you go to bed, or what time you wake up.
Here are some ideas for creating a bedtime ritual that works for you. You simply adjust the order and the times that suit your sleep and wake cycles.
6:30 Finish up dinner and dishes and cleanup
7:00 Dim the lights, put away phones, laptops, and turn off tv’s
7:15 Put on pajamas, wash your face, brush your teeth (unless you need a snack before bed)
7:30 Make some chamomile tea and read to your child or yourself
8:00 Put your child to bed and/or start your bedtime stretches (insert snack here)
8:30 Lie on your back with your pillow under your knees and your knees butterflied out to the sides and scan your body from head to toe, imagining each body part you are focusing on melting into the bed
As you develop the routine that works for YOU, consider adding movement to stretch and de-stress right before you hit the sheets. I have been doing this stretching sequence for years, and my body instinctively knows it's time to wind down if I start doing these stretches.
I hold each of these poses long enough to breathe five to seven cycles of breath, or until my body feels ready to move into the next position.
Child’s pose- Start with your toes touching, knees bent, belly resting on your thighs, and your forehead on the floor. Your arms can rest gently by your sides.
Pigeon Pose- Begin in plank or down dog. Bring your right knee to your right wrist and slide your left leg straight and back behind you. Once you feel grounded, begin to walk your hands forward and fold over your right thigh. Breath into your right hip and glute and let the stress of the day melt away. Repeat with your left leg.
Flip onto your back.
Supine Hamstring Stretch- Keep your left leg straight on the ground and raise your right leg straight into the air and grasp behind your hamstring or calf with your hands. Gently pull toward your face.
Supine Twist- Bring your right knee into your armpit and gently squeeze as you inhale. Exhale and allow your right leg to cross over your body and fall to the left. Keep your left hand on your knee. Extend your right arm and look toward your right palm. Breath into your spine and find length on the inhale and gently twist slightly deeper on your exhale.
Repeat hamstring stretch and twist with the left leg.
Happy Baby- Bring both legs in the air with knees bent at ninety degrees. Either place your hands behind your hamstrings or reach for the outside of your feet. Gently pull toward your body. Try and get as much of your spine on the floor as possible by tucking your chin and your tailbone down.
Dead Bug- Release your hands from your feet and keep both your legs and arms up in the air in a totally relaxed and passive position. Breathe.
In dead bug I like to incorporate a breathing technique: 4-7-8.
Inhale deeply for 4 counts.
Hold your breath for 7 counts.
Exhale as if you were breathing through a straw for 8 counts.
Repeat six to eight cycles.
Roll on to your side, and gently put yourself to bed. Sleep well, friend.
BONUS:
Just in case you need a reminder, here are some other habits to help you optimize your sleep:
Check your light exposure, especially blue lights from screens. Avoid laptops, TV’s and phones at least two hours before bed. Three if you are having issues falling asleep. Blackout shades and blue light blocking glasses (orange glasses) can help.
Make sure you get enough sunlight during the day. Get immediate sun exposure as soon as you wake up in the morning (maybe eat breakfast outside) or go for a walk.
Exercise daily to not only strengthen your body, but to build fatigue and sleep pressure. Find little ways to add movement, such as parking far from the store, biking to work, walking the dog an extra mile, and taking the stairs. Walk while you talk on the phone and use a standing desk!
If you tend toward low blood sugar, try a bedtime snack. It’s best not to be too full or too hungry at bedtime. Low carb and low fat diets can lead to trouble sleeping. Eat balanced meals.
Don’t drink the booze! It disrupts your sleep every time. Morning cocktails are best. Same with coffee. None of that fun stuff past lunchtime when you’re optimizing sleep.
Keep your stress in check. Calm your nervous system by meditation, relaxation techniques, journaling, relaxing music, and walks in nature.
Keep your bedroom cool, electronic-free, comfortable, quiet, and dark.
