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7 Tips for Better Sleep


Whether your sleep has gotten off kilter from COVID or you are just looking for some added consistency to your day, having a nighttime routine will prepare your body, mind, and soul for some restorative rest. Most people say only add one new habit at a time. If this is a method that works for you, great, slowly incorporate the tips. However, if you want a total overhaul of your evenings, jump in with two feet and enjoy some well needed sleep.

1. Unplug

When we are on our phones, computers, or watching tv before bed, our brain is perceiving the blue light produced as sunshine. This light confusion is highly detrimental to our circadian rhythm and prevents our bodies from naturally producing melatonin and becoming sleepy after the sun sets. To minimize this affect, I try to avoid screens at least an hour before bed. Most experts recommend limiting exposure two to three hours before bed, which is ideal, but do what you can.

2. Plug Your Phone in, in Another Room

I find it helpful to charge my phone in another room at the beginning of my evening routine. This not only prevents any dings from going off which may interrupt my sleep, but it also keeps me from grabbing my phone first thing in the morning, which I am convinced makes me feel like I did not sleep as well the night before.

3. Brew A Warm Cup of Tea

There is something about the methodical process of preparing a cup of tea that calms my mind quickly. I enjoy selecting a tea, and then sitting and sipping on it while I do my evening journaling and reading.

4. Skin-Care Routine

While my tea is cooling down, I wash, tone, and begin applying various serums to my face. I have finally found clean products that work well with my skin and help me stay hydrated and healthy, and I find that doing them in segments, interspersed with other things, makes them more fun.

5. Curl Up with a Good Book

I enjoy spending a bit of time reading in the evenings. I usually stick to non-fiction, poetry, or short stories as fictional books cause me to become too immersed and stay up later than intended. As I am reading, I will jade roll my face with oils.

6. Briefly Journal and Brain Dump

Spending a few minutes writing gratitude, a thought, or even just lists of things I do not want to forget, tends to help me sleep better. If something is put down on paper my mind can relax and more easily sleep without feeling like I am forgetting something.

7. Stretch and Serums

After reading and writing and once the oils on my face have soaked in, I stretch while applying a few other products and enjoy the sensation of doing something good for both my skin as well as for my muscles and ligaments. Stretching before bed not only causes me to drop into the present moment but it also helps me work out any pain points before laying down for 8 hours.

These are the top things that help me sleep better, but I would love to hear if you have any tips you swear by that are not on the list! I definitely notice a huge difference in the quality of my sleep when I do not follow these steps, and I hope they can help you achieve a far better night’s rest as well.

Alina Gersib

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