Did you heard about revenge bedtime procrastination?
It’s actually you, me (well, old me ;))trying to put off bedtime just a little bit so we can reclaim something for ourselves after another day of work from home/ chores/parenting in a pandemic..
So you spend your evening hours mindlessly swiping through your phone. Online shopping and social media scrolling until you eventually doze off, waking up the next morning, exhausted.
To break this cycle of staying up late, I believe that setting up bedtime routines helps, a lot. Creating sleep rituals can, almost magically, calm an overactive mind :
✔️By repeating a regular pattern, you can slowly but surely train your body and mind to unwind ready for bed.
✔️By getting on a schedule your body knows what to expect and will start the internal chemical cascades that help you drift off.
❌Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night.
Sleep studies have shown that exposure to high amounts of blue light before bed can lower melatonin levels, resulting in sleeplessness.
🌙 Reading is a bedtime routine that begins in childhood, soothing and reassuring. A study showed that six minutes of reading reduces stress by 68%, clearing the mind and preparing the body for sleep
Ideally, it’s best to read in another room; it’s better if your brain only associates your bed with sleep and intimacy.
Having said that, realistically it’s fine to relax with a good book in bed...
❌Eating late meals can upset your digestion & disrupt your sleep.
Try limiting your eating window to 10 hours per day, to improve your metabolism and sleep quality.
🌙In case you do get the late night munchies try healthier snacks options like fruits, yogurt, or nuts to boost your melatonin levels before bed.
🍃Non-caffeinated herbal teas, especially ones with chamomile or lavender, are another nice way to calm the mind and induce sleep
✨Extra tip: add essential oils to your routine. 🌙Cedarwood mixes well with lavender oil for a potent and relaxing blend. Mix 5 drops of each oil in your diffuser as you prepare for bed. Add a few drops of chamomile essential oil to your favorite lotion and apply in the evening to help you unwind before bed.
✨If you want to discuss sleep issues and build a personalised and efficient bedtime routine, book your one to one consultation now.