3 PART SLEEP ROUTINE: SLEEP BETTER
Everyone knows a good night’s sleep can make or break your day. But there are steps you can take before, during and after your sleep to help make you feel more refreshed. Save this and try it yourself, even one night made a difference for me.
1. Before (pre sleep)
1. Technology Shutdown 1-2 Hours Before Bed:
This helps my mind not continue to receive new information that I’ll have to process when I go to sleep, keeping me up late. I like to plug my phone in another room so I’m not tempted to go on it.
2. Do Yoga/Breathing Exercises:
This is something that makes a HUGE difference in my night care routine. After I shower and before I put on some tea, I set a timer and do 10-20min of light yoga or breathing meditation. MovewithNicole on YouTube is my favorite but there are hundreds of guided videos that are low stress and help you unwind.
3. Drink Tea/Read:
Have a hot beverage (I like to drink chamomile or melatonin tea for sleep) and read anything! This doesn’t have to just be a book, you can do some writing as well. Anything that makes your brain and hands move without overwhelming you right before bed.
2. During (Sleep)
1. No Sounds or Music Playing
This one might be a little controversial but I’m telling y’all please sleep in silence! The sounds may lull you to sleep, but they keep playing while your body goes through it’s REM (rapid eye movement) cycle. This can leave you feeling groggy even when you’ve gotten enough sleep. If you really need to fall asleep with sound, set a timer so it’ll automatically shut off once you fall asleep.
2. Charge Phone Far From Bed
To help with not going on your phone right before bed (which messes up your circadian rhythm) try putting your phone farther away and out of arm’s reach. Part of the reason why we feel so inclined to go on our phones is because of how close we keep it to us. Detach yourself and you’ll have a better chance of not going on your phone in the morning.
3. Use Eye Mask/Earplugs and Blackout Curtains
Sleeping in complete darkness can help you stay asleep longer! I tend to toss and turn towards morning because of the sun. Muting my senses helps me not feel so overwhelmed when I’m trying to sleep.
After (When You Wake Up)
1. Let in the Natural Light
Open your windows and let in the light! Try to avoid going on your phone right away (unless it’s to turn off your alarm) and fill that time with something else. I like to journal but not everyone likes doing that first thing in the morning so maybe try reading or something calm
2. Stretch/Do Yoga
This is my the routine change that has helped me the most since implementing it. I love to move my body and feel every muscle stretch and wake up with me, it helps me ease into the morning without overdoing it
3. Drink a Glass of Water
This is the one I forget to do sometimes haha it’s important to drink water after sleeping for so many hours, your body (and brain) will thank you
Save this and try it for one night, some nights I don’t do everything on here but it’s good to have a loose routine for all parts of sleeping, not just the part where your eyes are closed.
Remember, this is a NOT rot girl summer, go get some rest.
Until next time:)~
Celeste💤
#sleeproutine #sleep #BetterMe #sleeptips #growthmindset #sleeping #tipsandtrick #tipsandtricks #bettersleep #lemon8challenge
It's amazing how much a good night's sleep can impact your entire day, right? While the main article shares a fantastic 3-part routine, I wanted to dive a little deeper into some of the elements that have truly transformed my own sleeping habits. Because let's be real, merely knowing what to do is one thing, but actually doing it and understanding the 'why' makes all the difference! First, let's talk more about creating that ideal healthy sleep routine night environment. Beyond just dark and quiet, have you thought about your bedroom temperature? I've found that keeping my room cool, around 60-67°F (15-19°C), makes it so much easier to fall and stay asleep. Also, while silence is golden, if you live in a noisy area, don't be afraid to experiment with gentle white noise or even earplugs – a little 'shhh, I'm sleeping' for your ears! And speaking of darkness, those blackout curtains and a comfy eye mask are non-negotiable for me now; they truly block out any stray light that might disrupt my sleep cycles. Next, breathing exercises before bed are a game-changer. The article mentions them, but I want to highlight the '4-7-8 breathing technique.' It's super simple: breathe in for 4 counts, hold for 7, and exhale slowly for 8. Doing this just a few times can dramatically calm your nervous system and signal to your body that it's time to relax. I often do this once I'm already snuggled under the covers, sometimes even with my eye mask on, and it helps me drift off much faster. Now, about the phone in another room or charging phone in another room — this one is tough, but SO worth it! I know the temptation to scroll 'just one more minute' is strong. What helped me was buying an actual alarm clock (yes, they still exist!) and dedicating a specific charging spot in my living room. It's a physical barrier that helps break the habit. Plus, knowing my phone isn't right by my head emitting blue light or buzzing with notifications gives me a real sense of peace. It's a small change with a huge impact on my circadian rhythm! Finally, for a truly effective night routine for girls (and everyone!), consistency is key. Try to go to bed and wake up around the same time every day, even on weekends. Our bodies love routine! And remember, what you do during the day matters too. Getting natural light exposure in the morning and being mindful of caffeine and alcohol intake in the late afternoon or evening can significantly improve your sleep quality. It's all about creating a holistic approach to self-care that prioritizes your rest. Give these extra tips a try; you might be surprised how much better you feel!
I can't sleep in silence what sound should I use because I have a phobia of silence so I'm scared of it