What do you do before bed?
Creating a system to cue your body and mind is crucial for not only your night of sleep but also for the possibility of a productive and joyful day following. Gold Ivy reflected on why their bedtime routines are so important and what the most impactful practices are for creating a restful night of sleep. You’ll hear about their struggles and strengths that affect their routines and how they’re applying the research they’ve found.
Tune in to hear about the 3 R’s of Gold Ivy’s Bedtime Routine and apply all the golden tips that speak to you.
IVY UNLEASHED
Behind-the-Scenes Video
Episode Highlights
Michael Twery, PhD, director of the National Center on Sleep Disorders Research said, “We know that not getting enough sleep results in the chemistry of our body, the biology of our body, failing to work the way it’s supposed [to work].” He compared it to an engine… “If the timing of the engine, the movement of the parts, is off a little bit, the engine can still run. It just won’t run efficiently,” he explained.
Start with even one of the ideas we are sharing and you’ll see the benefits of small shifts.
Sleep Tips fron the American Academy of Sleep Medicine
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
- If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature- 65-67 degrees.
- Limit exposure to bright light in the evenings. Invest in some blue light blocking glasses to wear when you’re using a screen at night.
- Turn off electronic devices at least 30 minutes before bedtime.
- Exercise regularly
- Avoid consuming caffeine in the afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
So how do we break down the info and start tackling it one step at a time? Work your way backwards, start with what time you want to wake up. If you want to be up at 5am what time do you need to go to bed? In order to get 8 hours, and if you want to be up at 5am to start your morning routine, that means being asleep by 9pm. That means winding down by 8pm and being in bed by 8:30pm to signal to your brain it’s time to sleep.
This is ideal. This doesn’t happen every night, but it is what we aim for. We know the importance of getting enough quality sleep and the effects of not getting it.
These are the 3 things specifically that we’ve noticed make the most difference in winding down and preparing ourselves for restorative sleep so we can wake up feeling ready to conquer the day.
The 3 R’s Of Gold Ivy’s Bedtime Routine-
Release
Closing up the day
- Cleaning up your space
- Setting up things for tomorrow to make the morning as easy as possible
- Setting out workout clothes
- Journaling about the day and releasing it
- Organizing tomorrow – to-do/priority list
Rejuvenate
- Self-care before bed- maintenance or bonus actions to care for yourself
- Cue the brain with a systematic approach to this as well- same order, every night
- Wash wash face, brush/floss teeth, bathroom or whatever order makes sense for you
- Idea- Practice gratitude or affirmations during this time
Relaxation
- Journal
- Meditation
- Prayer
- Anything that gets you in a state of calm and ready to rest
3 Gold Stars
- Release- Find a practice that helps you release the day (tidy up your place, journal, organize for the day ahead) an hour before bed.
- Rejuvenate- Decide on your order of hygiene/self-care actions and stick to it 5 days in a row this week.
- Relaxation – Determine your favorite way to relax and incorporate it into your bedtime routine.
Piece of Gold
Winding down from the day is just as important as gearing up for the day.
Hope Bastine
Resources–
https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
We thank you for joining us in the fearless pursuit of self-discovery and growth and hope that you transform our lessons into your gold.
Listen to your truth and go chase your gold.
– Gold Ivy Health Co.
