WIND DOWN EARLY
Start winding down a few hours before you actually plan to fall asleep and, if you can, avoid screens! Some of our favorite wind down activities include gentle stretching, chatting over tea with our partners, or reading a book.
If you are going to spend time on a screen remember that the content you absorb before going to bed will likely impact your dreams - be gentle on your mind and choose positive content!
Water is a naturally soothing to us - take a shower, take a bath, soak your feet, or even just wipe your face and body down with a hot rag! Water will help to drop your body temperature, getting you closer to the ideal temperature for restful sleep. If possible, keep the temperature of your bedroom between 60 and 67 degrees Fahrenheit. A cool, dark, and quiet room is the best environment for sleep.
CREATE YOUR OWN WELLNESS RITUAL
Keep your favorite essential oils on your nightstand so you can add a few drops to your palm and inhale for an aromatherapy session before bed.
Say a prayer or meditate.
Give yourself a foot or hand massage, or trade 10 minute back rubs with your partner.
Routine, helps train our mind and bodies - practicing a nightly ritual will start to signal to your body it is time for sleep.
Speaking of consistency, keeping a regular bedtime and wake up time is crucial for regulating your circadian rhythm and helping your body know when it is time to sleep!