Better Sleep in 2023
Tips to make the most out of your sleep in 2023.
Are you sabotaging your sleep?
Think about your current sleep routine. I’d be willing to bet you’re like most people and that your nighttime routine involves at least one digital device.
While scrolling through your social media or watching your favorite show may seem harmless enough, numerous studies have found that the blue light emitted from these devices can keep us from getting a good night’s rest (not to mention checking emails or scrolling social media can cause stress, too).
Melatonin, a hormone that helps you sleep, is produced by the brain in response to darkness. When you’re continually exposing your eyes to blue light from devices, your brain may not get the signal to produce melatonin, making it harder for you to fall asleep.
So, what should you do instead?
There are any number of activities you can incorporate into your bedtime ritual. The key is consistency. Over time your body will recognize your set routine and going to sleep will become more natural and more restful.
What you do for your bedtime routine is up to you, but here are a few things to try to prioritize your sleep in 2023:
Switch off all electronic devices before sleep. It’s recommended not to watch TV or use your electronic devices for 30-60 minutes before you go to bed. You can begin winding down while watching TV in your living room by doing a few calming stretches.
Take a soothing soak. A hot bath can soothe sore muscles, and also allows you to spend the time reading a book or focusing on your breathing. Following your soak, your body temperature will naturally drop signaling to your body it’s time for sleep.
Try a relaxation activity. Meditation, breathing exercises, or reading can help calm the body and reduce an overactive brain.
Journal. If you find yourself struggling to turn off your thoughts, try journaling before bed. Write down any worries or things you want to remember the following day. The act of writing them down can help you relax and focus on sleep instead.
Create a calming bedroom space. The body associates a lower temperature with a signal for sleeping, so adjust your room temperature a few degrees lower. Then, avoid overhead lights and opt for soft lamps or candles during nightfall instead.
Whatever you include in your bedtime routine, keep it relaxing and calming and try to stick to your bedtime, even on weekends. A good night’s sleep is just as important to your health as eating a balanced diet and exercising so if you’re not sleeping well I encourage you to consider improving your sleep routine.
Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com
