If you find yourself reaching for your bottle of Tylenol PM, Melatonin, glass of wine (I could go on, but you get the gist) night after night, you may need to make some adjustments in your bedtime routine.
Try these tips below to saunter your way into a night full of R & R!
Your body, mind and soul operate best when they’re on a steady schedule. Adhere to a similar time frame for both going to bed and waking up. This rhythmic routine will do you and your body a world of good.
If at first you don’t succeed.
Tossing and turning is never the answer. When sleep evades you, get your butt out of bed and do something—read, meditate, drink a warm glass of milk. Give yourself a break from the bedroom before trying, about 20-30 minutes later, to go back to bed.
Sex and sleeping only, please.
Reserve your bed for sleeping and sex…
Side note: Sex outside of the bedroom is encouraged, too…
Don’t watch TV, work, surf the web, read or post IG pics from bed. Your bed should be a sacred space reserved for sleep (and sex) alone.
Breakout Mr. Bubbles.
We did it when we were babies, so why not as adults. A warm bath will raise your body temperature. As your body temp begins to lower, research shows you will become sleepy. So light a candle, play some mood music and take a soothing soak.
Cover your clocks.
Alarm clocks, iPhones, and any device that displays the time: remove it from your view! Put your phone on silent and place it out of your reach—you may experience separation anxiety at first, but I promise, you’ll survive and you may even thrive after a few extra hours of sleep.
A little light yoga.
Capping off your evening with a few gentle stretches or mindfulness exercises is a great way to set the tone for a perfect snooze. Download the Insight Timer in the App store for guided meditations that will clear your head and calm your heart.
If you give these tips a try, and still find sleep evades you, visiting your local doc may be the next best step. If there’s something weighing on your heart or obsessively invading your psyche, therapy is always a healthy option. Take it from a gal who’s got experience: sleepy time comes with far more ease when you’re entire being feels in alignment.
Disclaimer: If you’ve got a kid between the ages of 0-5, you’re shit out of luck.