Do you know what your body really needs to wind down at night? I’ve explored so many ways to support my sleep and I’ve noticed that I need different things at different times.
Where are you at in getting good quality sleep? What have you tried and what do you have blocks around trying? I'm sure you know or have read about most of these but sometimes hearing the thing said for the 100th time finally allows it to sink in. It's always surprising to me when someone is actually ready to make a change and how they navigate things when that happens.
When I’m dealing with more intensity or stress later in the day, making a tea of apple cider vinegar and honey (1-2 TBSP of each) is calming for my nervous system. When I sip the warm liquid, it’s like an instant switch that my output for the day is done. No more responsibilities and my brain can shut off. Also, ACV is great for your gut and digestion!
After the sun sets, I only use low lighting in my apartment. I have a dimmer that I love for my lamp in the living room and I use the light above my stove in the kitchen. It creates this warm environment that supports the nighttime wind down. I have my friend Jill to thank for the stove light because I never turned it on until she stayed with me and now I use it all the time! If you're not sure how much lighting affects how awake you feel, do an experiment on the weekend of bright lights versus low lights at night and you'll be a believer.
I know it takes a special person to shower at night. I used to be a morning one myself. There’s some science behind warming your body temperature up and letting it cool down that calms your system. Also, the idea of cleansing the day away to support my sleep feels so good. Warm water does something to the entire nervous system that’s peaceful every time. I always feel better after a shower and getting into bed clean feels like everything is right in the world.
Just before I lay in bed, I put my phone on airplane mode. I leave it on that setting until after my morning walk most days. We don't realize how alert we get when we see notifications and how that stresses our system out. I find staying in my own energy more in the beginning of the day allows me to navigate challenging situations better throughout the day.
Reading to fall asleep is a ritual that I miss when I don’t make time for it. The consistency of holding a book all cozy in bed until I’m tired enough to drift off, allows my brain to focus just long enough to alert me when it’s tapped out for the day.
My nervous system reset class is the best way I’ve found to come back to myself after a day that’s pulled me in all sorts of directions and get the kinks out of my spine. I breathe so deeply that my body is ready to roll into bed after I’ve finished and completely let go.
When you’re going through a stressful period, your body depletes its magnesium faster. Magnesium helps your body handle stress so supplementing and doing so before bed with magnesium glycenate can help with sleep. When I'm taking magnesium, I do it with tart cherry juice as it leads to elevated melatonin levels.
Melatonin is the hormone that regulates our sleep/wake cycle. Supplementing with melatonin is ok for short periods of time but not extended so I've steered clear of it myself. Oh, one more thing! Make sure you get the right type of magnesium. Glycenate is the one we want, citrate helps more when you're feeling backed up so if you're not needing that type of support, things can move a little too much if you know what I mean.
On nights where my mind is active while I’m trying to sleep, I like to listen to bedtime stories. When I’m focusing on my breath and yawning, it’s easier to be lulled to sleep. I like this one and this one from the free meditation app, Insight timer.
And I’m sure you’ve heard about getting direct sunlight first thing in the morning to start your circadian rhythm. Remember, no hats or sunglasses. We want the light to hit the whites of our eyes. This really has been a game changer for me. I take a 30 minute walk and depending on my mood I either spend time breathing with nature or listen to a podcast.
I like Tara Brach (thoughtful talks, Buddhism, meditation) or Moonbeaming (spirituality, inner work, tarot, the moon, astrology) as I think those first moments of the day are so pivotal to how we move through the rest of it. Whatever influence I’m taking in, I’m careful that it’s grounding and supportive. On days where it’s raining, I use an infrared light on my face instead of walking outside. I have this one and love it but the research I've done says this one is better.
Here’s a video that'll walk you through relaxing your body. Sometimes it’s helpful to tense everything up so that your muscles can remember to let go to help you fall asleep. The focus of the activity brings your brain involved so it doesn’t need to think about the other stuff that’s been cluttering it. Stay tuned for next newsletter which has a totally different take on sleep!
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