Let’s be real, we all know sleep is an essential part of our overall health and well-being. And we definitely know our bodies need those hours so we can rest and repair, reset our minds and feel rejuvenated for the next day. But, we also tend to prioritize so many other things over sleep leading to chronic sleep deprivation that can have serious consequences on our health and well-being. There are so many of us out there with no idea how to get back to sleep not just being a necessity in our nightly lives but a ritual that we thoroughly enjoy because it actually helps us feel rested the next day.
Now most articles talk about how we need 7-9 hours of sleep and a consistent schedule. However, they don’t take into account if you’re a night owl, a morning person or if your schedule isn’t consistent by any means. Life can get hectic. So how do we work around that?
- Set The Mood: Your body needs to have some sort of a wind-down routine that lets it know it’s time for rest. One hour to an hour and a half before bed, start turning off overhead lights, switch on a lamp, or light some candles. Turn on a humidifier, and spray the room with lavender (sheets and pillowcases included).
2. Self-Care: An hour before bed wash your face, shower, and brush your teeth. Take care of your hygiene now so it doesn’t feel like a chore when you’re sitting in bed and exhausted. Take the time to gua sha your face and apply your night creams.
3. Prep Your Body: Start stretching nightly. Stretching before bed can actually promote physical relaxation, reduce muscle tension, relieve mental fatigue, and release feel-good hormones. Plus, as we age it’s nice to not feel as stiff in the morning when you wake up.
4. Make A Cocktail: No, I’m not talking about the alcoholic type. I’m talking about the kind that helps you sleep and is good for your body!
- 2 tsp of Magnesium
- 8oz of Organic Tart Cherry Juice
- Mix & Rest Up!
Magnesium is a great relaxer for our central nervous system and helps us relax our muscles. Not to mention it is also involved in the production and regulation of melatonin (you know the stuff that helps us sleep).
Why tart cherry juice? Tart cherries are a natural source of melatonin; providing us with a natural sleep boost! And lets not forget that they’re a great source of antioxidants and help reduce inflammation, both of which can be sleep disruptors if we have too much stress and were too inflamed!
I’d like to add that screen time is an absolute killer but I am sure by now we all know that. So at least try to add some blue blockers to your nightly binge. But more importantly make the last hour before bed a routine, a ritual that becomes a part of your habits because you know those added boosts help you to feel ready to take on the day upon waking. By prioritizing sleep and following these tips, we can ensure that we’re giving our bodies and minds the rest and rejuvenation it needs.
Melissa Zamora 