Get Better Sleep Tonight
How to optimize your sleep
3 Key Factors to a HIGH quality bedtime routine so you can fall asleep & stay asleep
Add a 15 minute relaxing activity before bed:
Why: This allows your cortisol to come down and natural melatonin to go up so you can fall asleep & stay asleep
Meditate - I love Insight Timer app
Stretch
Color
Wash face, take a bath or shower
Play mindless games on phone (with night time mode and lowest brightness)
Turn off stimulating activities an hour prior to bed:
Why (Same reason): This allows your cortisol to come down and natural melatonin to go up so you can fall asleep & stay asleep
NO:
1. Work emails
2. Social media
3. Stimulating conversations
4. The news
5. A new show
YES:
Gentle walks
Calm yoga
Reading
Funny TV show or movie you’ve seen
Tidy up the house
Turn down the lights an hour before bed:
Why (Same reason): This allows your cortisol to come down and natural melatonin to go up so you can fall asleep & stay asleep
Turn down the lights, phone on lowest brightness and night mode, computer low, etc…
I highly recommend black out curtains or a sleep mask. Your skin picks up light and disrupts melatonin causing you to wake up in the middle of the night! YIKES!