Embrace the Time Change
Isn't it amazing how much of a difference 1 hour makes? As much as the lighter nights have their value, there is something inert as we dial the clocks back and embrace the darkness. In the northern hemisphere, we naturally are prepared to slow down, rest more and indulge in long nights of sleep.
Embracing and implementing a good night's sleep routine is the foundation for your mental and physical well being. After a day of stimulation, your body and mind are ready for and need deep sleep. If you've ever witnessed an overtired toddler, you can empathize! As adults, we are just a bit more polite...sometimes.
It is recommended that a minimum of 6-8 hours of restful sleep each night provides for maximum rejuvenation. Hours of sleep before midnight are generally the most beneficial. Therefore, if you are sleeping eight hours between ten P.M. and six A.M., you will feel more rested than if you slept eight hours between midnight and eight A.M.
So now that the clocks have turned back a bit, developing a good routine may be easier as you find your balance.
Try some of the following tips to help soothe you into a good night:
Eat a relatively light dinner - we know that eating your biggest meal during midday is better for your gut and overall waistline...but also for your sleep! The hours between 10pm and 2am are considered "digestive" or "transformational" - so your body can either be digesting the food you just ate, or it can be healing and rebuilding your joints and tissues...
Take a leisurely stroll after dinner - want to stimulate digestion? A walk around the block could be the best way to conclude your meal, it is a better alternative to another glass of wine, and typically will stimulate you to drink water
To the extent possible, minimize exciting, irritating, or mentally intensive activities after 8:30 P.M.(like the news or netflix!) You can feel when your all balled up in drama or emotions, well, give your gut a break and chill out
About an hour before bedtime, run a warm bath into which you place a few drops of relaxing oil and/or diffuse relaxing aromas in your bedroom. While soaking, have the lights low or burn a candle, and listen to soothing music - After your bath, drink a cup of warm relaxing herbal tea. I have a favorite recipe this time of year for Golden Milk that not only helps you sleep but is a big immune boost and healer of inflammation
If your mind is very active, journal for a few minutes before bed, “downloading” some of your thoughts and concerns. Or try reading uplifting literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.
Do not watch television or do any work in bed.
Once in bed, close your eyes and simply “feel your body” – this means focus on your body and wherever you notice tension, consciously relax that area. -Then, simply watch your slow easy breathing until you fall asleep.
Sweet dreams :-)
