Creating a night-time ritual is extremely powerful in communicating to the brain that it’s time to wind down. It helps your brain separate the day from the night, clear your mind and body of the day's stresses, and relax into sleep.
Wind down, reflect and evaluate
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Don’t consume calories 3 hours beforehand.
When we consume too close to our bedtime, it triggers our digestive system. When digestion takes place, it wakes up the body and will most likely wake you up in the middle of the night. By keeping the body up and running, it doesn’t allow for a sufficient amount of time to recover.
Lay off the tech.
Blue light from our tech devices suppresses melatonin. Blue light blocking glasses or putting your phone on “night shift” can help block that light, but it’s best to stay off all tech 30 minutes to an hour before bed.
Cool off the thermostat.
Your body temperature plays a huge role in how you sleep. There’s a natural rise in body temperature as the night goes on to help wake you up. When your body temperature is too high throughout the night it can disrupt your sleep cycle and lead to insomnia. Lower the temperature between 62 F degrees and 68 F degrees.
Optimize your melatonin levels.
When melatonin is suppressed, the body is being prevented from moving through your sleep cycles efficiently. The keys to producing adequate amounts of melatonin are 1. consistent sleep cycles and 2. darkness. A dark environment aids in the production of melatonin. Get rid of artificial lights or change your bulb colour from white to dim light to hack your brain.