the art of creating your perfect sleep routine
sleep hygiene
habits and practices that are conducive to sleeping well on a regular basis.
"sleep hygiene is the key to sweet dreams."
a couple of years ago, a great therapist and mentor of mine introduced me to the concept of "sleep hygiene". at that time, my sleep was severely disrupted, and upon further examination, we identified certain habits and influences throughout my day that were potentially hindering my sleep quality. she suggested a few practices to incorporate into my evening routine to improve my sleep. after implementing these changes, i began experiencing restful, uninterrupted nights of sleep and noticed that my overall well-being improved. i woke up feeling refreshed, rejuvenated, and even happier!
why is sleep so important?
improves concentration and productivity
helps to balance hormones
maximizes fitness performance
strengthens the heart
boosts your mood
improves emotions and social interactions
lowers inflammation
how to practice sleep hygiene:
absorb more sunlight during the day
practice daily exercise and breath work
avoid stimulants at least 4 hours before bed, such as sugar, caffeine, and alcohol
2 hours before bed, remove all technology from your room (sleeping with your phone and laptop out of your bedroom is honestly life-changing)
dim the lights in your room, or even better, only have candles lit an hour or two before bed. a red light is also really powerful
burn scented candles, calming essential oil blends or incense
spend 5 minutes journaling about your day, getting stresses off your chest, followed by 3 things you're grateful for
check the temperature of your room and make sure you're not too hot or cold
practice self care - take a shower, do your skincare routine, give yourself a facial and body oil massage
keep a regular sleep schedule - make sure you’re getting to sleep at the same time each night
minimize noise - i love listening to calming piano, jazz, classical, or binaural music while journaling and reading. and falling asleep to these theta to delta brainwaves
if you notice anxious thoughts or uncomfortable feelings coming up due to not being distracted on your laptop or phone, realize that they're there to feel, acknowledge, and release. get it all out in a journal - think of it as a daily mental detox
read a physical book - reading is so therapeutic for me, especially a beautiful fiction story to escape in. the impact of reading on your mental wellbeing is very underrated
take some magnesium - i love CALM
honey & chamomile sleep milk recipe
INGREDIENTS
1 cup milk of choice
2 tsp dried chamomile buds
1 tsp raw honey
1 tsp ghee
a pinch of himalayan pink salt
a few drops of reishi or 1 tsp ashwagandha
METHOD
add the milk to a small saucepan over medium heat. bring milk to a gentle bubble (not boiling!) then turn off the heat and add in the chamomile buds. allow to steep for about 5 minutes then strain out the buds by pouring through a mesh strainer and gently press on the buds with the back of a spoon to release all the oils and flavour.
add the warm, chamomile-infused milk into a blender along with the rest of the ingredients and blend for about a minute or so, until frothy. pour into your favorite your favourite vessel and enjoy.
