At the end of a long day the last thing you want is trouble falling asleep. Use this nighttime routine to help you get to sleep faster and wake up more refreshed.
Sometimes no matter how tiring your day is, when it’s time to finally go to sleep you’re left tossing and turning. Even when you’re exhausted it can be hard to fall asleep quickly and stay asleep throughout the night. By using this simple nighttime routine you can get more hours of quality sleep every night.
Unplug from Screens
When you are looking at a screen right before bed, you’re tricking your brain into thinking it is seeing daylight and needs to stay awake and be alert. By turning off your tv, closing your laptop, and putting down your phone 10 to 30 minutes before going to bed, you’ll be helping signal to your body that it’s time to wind down before going to sleep. Even better, pick up something to read during this period, which will help your mind relax right before bed.
Sip on a Nighttime Elixir
Another way to encourage your body to wind down is by sipping on chamomile tea with Vital Proteins’ Beef Gelatin stirred in. Chamomile is soothing and relaxing, and can promote sleepiness and improve overall sleep quality. Meanwhile, Beef Gelatin contains the amino acid glycine, a naturally occurring amino acid that can also help enhance sleep quality. By combining chamomile with Beef Gelatin in a warming drink, you’ll be aiding your body’s ability to fall asleep and stay asleep longer.
Utilize Essential Oils
Lavender oil has been used for years as a natural sleep aid because of its calming effects on the body. Make it a part of your nighttime routine topically or aromatically for improved sleep. To apply topically, mix a couple of drops with some unscented lotion or body oil, and rub along the bottoms of your feet, inside of your wrists or back of your neck. If you have a diffuser, follow the instructions to add the lavender oil. Your room will quickly be filled with the scent of lavender, delivering its benefits throughout your night’s sleep.
Focus on Your Breathing
The final step in your nighttime routine can be done right in your bed and will quickly help you fall asleep. A simple breathing exercise, the 4-7-8 technique, takes less than five minutes and can also be done any time you’re feeling anxious or stressed. While sitting up in your bed, place the tip of your tongue to the roof of your closed mouth. While holding that position, inhale through your nose for four counts, hold that breath for seven counts, and then exhale slowly through your mouth for eight counts. Repeat this for four completed breaths, then enjoy a restful night’s sleep.