Struggle sleeping through the night? Or maybe, even getting to sleep is a challenge?
With so much emphasis on morning routines, I’ll be the first to say a bedtime routine is even more important to ensure great sleep.
You need around 7-9 hours of sleep a night. Any less than 6 and fat loss becomes harder, cravings increase and your brain feels foggy, leading to impulsive decisions, like running through the McDonald’s drive-thru instead of packing a wholesome breakfast.
Here’s how I turn my brain off and wind down for bed, starting an hour before I hit the pillow:
Set boundaries. Listen, I know how hard it is to see those email notifications pop up on Sunday night from your boss, but you are off the clock. Act like it. The same thing goes for families looking to spend a little more quality time together. Put your devices on the chargers an hour before bed, and don’t grab them until the morning. Tell your friends and family you’ll no longer be available ahead of time so they hold you accountable.
Put your phone away. The most important might be the hardest, especially if you are winding down, catching up on social media or sharing memes with your friends (we all do it). I like to set my phone on the charger an hour before bed to prevent blue light near bedtime. If you work late at night, I recommend buying blue light blockers.
Turn off the TV. I’m the first to admit I love watching Riverdale before going to bed, but reading or listening to a podcast will allow you to drift away from the “present” and relax.
Drink something warm. I find cozying up with a warm cup of tea or decaf coffee makes me feel nice and relaxed. This also helps with late night snacking. If you struggle with stress in the evening, I recommend taking Natural Calm, which is just magnesium, which helps keep cortisol levels under control.
Set yourself up for a calm start. My mornings start with 5:30 a.m. spin classes, bootcamps and personal training, so I don’t have time for a “routine”. I like to lay my clothes out the night before, get my supplements in order, Keurig on and ready so I can wake up, grab and go.
Taking the extra time to ensure a proper night’s sleep makes for a more productive tomorrow.
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