Sleep is very important to me and it’s been a big topic of conversation with the women in my online community. So, needless to say, it’s on my mind a lot lately. In this blog post, I share five practical tips for better sleep, plus tips for how to set up a pre-bedtime routine that works for you.
I never thought much about what I did before bed. Usually, I’d get the kids down by 8:00, and after that was “mommy-time.” Except it really wasn’t. I’d spend the next few hours picking up the house, folding laundry, or working through bills or emails.
Once I finally got to bed around 10 or 10:30, I was amped up. Trying to go to sleep with my mind going 100 different directions was nearly impossible. Thinking about what I didn’t get done, what I needed to do tomorrow, or ideas I needed to remember to do this week kept my mind on.
My mind flowed like a live stream of thoughts (think stock exchange ticker) jumping from this topic to the next. Don’t forget… need to remember… need to do.
Boom! AWAKE!
Laying there I thought well, maybe if I thought about it a little bit then I’d be done, like closure, and I’d be able to sleep. Nope, all I got was more thoughts and more awakeness.
It wasn’t until I couldn’t sleep that I considered that maybe what I was doing to myself during “mommy time” really wasn’t beneficial to mommy.
I researched and read to figure out why I couldn’t sleep and what I was doing wrong.
GIVE YOURSELF DOWNTIME
What I found out was working right up until bed kept my mind running, put stress on my body, which ramped up my cortisol and did the opposite of what I wanted when I laid down… Sleep.
Not only did it increase my cortisol levels but while I was cleaning, folding and working, I completely missed my “window of opportunity” to fall asleep when my cortisol levels were low. You know, that drowsy, tired feeling that tells you that you’re sleepy?
Yeah well, I was so busy doing that I didn’t even recognize it most times and if I happened to stop long enough to feeling, did I stop, listen to my body and go to bed?
Nooooo, I pressed on, kept working, folding and picking up. Working until my body ached and I was so tired that I thought I’d fall over.
I discovered I wasn’t doing myself any favors by staying in “go mode” after the kids went to sleep.
Taking time before bed to unwind and decompress allowed my mind and body to be ready for sleep. During that 1-2 hours before bed, I could review the day, think about what bothered me, and let my mind race through the other possible ways I could have handled something, instead of doing it after I lay down.
Also, during this time, I took time to be Grateful and give thanks for all that went right. Ideas for the next day or week, people I’d met, and making my to-do list for the next day.
MAKE YOUR TO-DO LIST
My to-do list is a never ending series of tasks but is a great way to keep organized. Taking time before bed (earlier rather than closer to bed) to add to, prioritize and delegate helps to get all the ideas, thoughts, and necessary tasks to find their way to paper instead of rolling around in my brain while I was trying to sleep.
I also found having a pad of paper and pen handy on my bedside table allowed me to write down what I was thinking about (yes, scribbled in the dark) so that I could get it out of my brain and let it go. I avoided turning on a light or even my phone’s light so the blue light didn’t activate my brain into thinking it was time to be awake.
JOURNAL
Writing your thoughts down on paper gets them out of your mind and off your chest. Since your journal is meant only for you to see, you can be brutally honest. Writing down your thoughts and feelings allows you to review them, think about different approaches you may have used to make a situation better, give yourself credit for what went right and learn to modify your mindset in dealing with those situations that didn’t go as planned.
However tempted, you are to write down all your negative thoughts, I challenge you to have a problem-solution mindset. You’re allowed to write down your negative thoughts, but only if you take the time to reason them out and come up with one idea or solution to help fix the problem. The point is to be a problem solver, not just a problem finder.
Taking this time to write out what you’re grateful for is also an excellent pre-bedtime activity. It allows you to bring happiness into your mind as you’re recalling who, what and why you’re thankful. You can have a separate journal for this to use when you’re feeling low. To turn that mood around, pull out this journal and read through all the things you wrote.
TURN OFF YOUR ELECTRONICS
One thing I always advise is to avoid “blue light specials” 1 hour before bed. (Blue light specials: any type of electronic device with a screen – TV, Kindle, iPad, phone, computer/laptop, or video games.)
The blue light on electronic screens works against falling asleep… Effects of exposure to blue light. Keeping your brain activated right up until bed doesn’t give you time to effectively shut down but actually keeps your mind running.
Instead of grabbing your phone for pre-bedtime entertainment, read a book (yes, an actual book), listen to music, or take time to meditate. I know many people love reading on their tablet and why not, it’s convenient but offers a wide variety of choices which is fabulous. BUT at bedtime, a good old-fashioned paperback book is best.
EXERCISE
Vigorous, physical activity is not only good for your body, but it’s good for your mind. It releases endorphins, which are our “feel good” hormones. It increases your body’s intake of oxygen, which is great for your brain and thinking clearly.
If you don’t love structured exercise, do things tailored to you and your preferences like walking your dog, hiking, finding little moments in the day for squats, lightweight exercises, stretching or walking with a friend around the lake.
Maybe you like going to the gym, or perhaps you have a favorite spot in your house where you exercise. Whatever it is and wherever you choose to exercise, it has to be your preference so you will want to do it.
CLICK HERE FOR TIPS ON HOW TO SET UP A PRE-BEDTIME ROUTINE
Still can’t sleep? Ask yourself…
What’s your bedtime routine? Do you have one? What are the things that work for you? What are things you need to STOP doing so you can get a good night’s sleep? Comment below and let me know! Or email me if you want to get clarity about how to maximize this in your life… my door is always open!
BRENDA, HI I CHATTED A LOT WITH YOU TONIGHT. HOPE WE CAN KEEP CHATTING. THANKS AGAIN AMY POPPE