Do you remember when you were a kid and the most exciting thing in the world was when your parents let you stay up late? As kids, we did anything we could to avoid sleep, stay up and see what the night had in store for us.
Now that I'm an adult, I am the exact opposite. I LOVE sleep. I understand the benefits of a good night's sleep and actually get excited for bedtime. However, in the past, I had a tough time falling asleep. No matter how much I craved the pillow, my mind just wouldn't turn off, and I couldn't get my body to relax into sleep mode.
Over the past few months, I've worked on taking steps to relax and unwind before bed, and now I usually fall asleep within a few quick minutes. How do I do it? That's exactly what I'm here to share with you today!
1. Do that one lingering thing
If there's something on your to-do list that's hovering in the back of your mind, just get it done. That way, you can check it off and go to bed with a sense of satisfaction. Better yet, each morning, look at your to-do list and do the thing that you're dreading the most, first. That way, you get it out of the way. Every other task the rest of the day will seem easy in comparison, and you won't have to worry about it as you head to bed later.
2. Step away from the phone
Try to put down the phone and shut down all other electronics (computer, tablets, TV, etc) at least 15 minutes before bed. Get away from work emails and social media. Just say no to the next episode of that show on Netflix. It will be there tomorrow. Power it all down for the evening to allow your mind to unwind. On that note, do your best not to skim your phone or watch television in bed. Your bed should be a place for sleeping and sleeping only (and, well, maybe one other thing 😜). If you only use your bed for sleeping, you'll train your body and mind to recognize that this place means it's time to relax and catch some zzz's.
3. Establish a night time routine
This one is key for me. Establishing a routine is another way to trigger your mind and body into relaxation mode. I do the same thing every night. First, I get into some comfy pj's. Then, I wash away the day by washing my face and brushing my teeth. This helps me feel fresh and clean as I head to sleep. It's also hygienic, so there's that.
I used to use just any old face wash and toothpaste, but lately, I've been more conscious about the products I use. Tom's of Maine Luminous White is my toothpaste of choice. It offers safe, effective whitening with 100% naturally-derived ingredients that work to remove all the surface stains I piled on during the day (I'm looking at you, coffee!). It doesn't contain any artificial flavors, colors or preservatives, and it's gluten free! I've been using this toothpaste with my Tom's of Maine Naturally Clean Toothbrush for a few weeks now. I noticed my teeth getting whiter after just two weeks!
Using this stuff before bed helps me brush away the day and leaves my breath nice and fresh for bed. If you want to wind down each night with cleaner, whiter teeth and fresh breath, snag some Tom's of Maine for yourself from Amazon, Target or Walmart.
4. Prepare your body for sleep
Your night time routine is a great start, but once you go through all those motions and actually get in bed, there are a few more things you can do to prepare your body for sleep. Get into a comfortable position (I typically start lying my back) and take a few slow, deep, calming breaths. If your mind starts to run or if you can't seem to turn off, bring your focus back to a nice, slow inhale, followed by a long, relaxing exhale. Soon enough, you should be drifting off into the world of REM.
5. Establish a sleep schedule
Another way to establish a night time routine that works and to prepare your body for sleep is to stick with a sleeping schedule. Heading to bed at the same time each night and waking up at the same time each morning can really help with getting a better night's sleep. Your body will get into a rhythm and start to recognize when it's bed time. You'll also be able to wake up more naturally, vs being shocked by an alarm each morning.
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