When my kids were young, I could retell Good Night Moon by Margaret Wise Brown in my sleep (no pun intended!). We had a routine of reading the story to them before bed. It was not about what story we told, but rather about forming nighttime rituals. This would ensure that we would all have a break from the long day and also so that they would get a good night’s sleep in order to improve cognition and memory, judgment and concentration. We tried, as best we could, to give them a “bedtime toolbox”. I loved connecting with my children before they went off to sleep as they were relaxed, could fall asleep more easily and were prepared for the next day (this routine allowed the next morning to run a bit smoother- and what mom doesn’t love that!). I am not going to lie, this took time! Unlike habits, which become almost unconscious routines, rituals are conscious and deliberate.
So, how do we make nighttime rituals happen? What’s in the “tool box”? Start small- don’t change everything all at once. A good night’s sleep is the bedrock to wellness and well-being. Making small incremental changes to your sleep habits can reap big results. Here are a few ideas to get you started:
Turn off electronic devices- leave your phone, ipad, computer in another room while you prepare for your sleep. This is hard to do as we are so conditioned to being connected to our electronics.
Have warm milk- this was a favorite of mine growing up (my mom and dad would make it for me adding vanilla and honey). The reason milk works isn’t because it’s something magical, but did you know that the fattier the milk (whole milk) the more it contains tryptophan (an amino acid that when absorbed by the body changes into the hormone serotonin which affects your mood). This hormone will spread through your body and stimulate the production of melatonin (which is a hormone that our brain naturally produces). Instead of a lights-out trigger, melatonin acts more like a dimmer switch, turning the day functions off and switching night functions on. So taking a melatonin supplement is sort of like taking a dose of sunset, tricking your body into feeling like it’s nighttime. It doesn’t put you to sleep as much as it tells the body that it’s time to sleep.
Take a warm bath or shower- this is probably one of the most common relaxing bedtime rituals that have ever existed.
Read a book or a magazine- I love to read although I have to admit that when I read at night, within the first page, I am out like a light (so my nighttime rituals and routines work for me!). So, curl up in bed with all your comfy pillows and warm blankets and settle in for a few chapters. And, make sure you’re reading an actual printed book, and not something on a screen like your smartphone or an e-reader. What’s your favorite book that you have read recently?
Perfect room temperature- sleeping in a cool room may seem uncomfortable at first, and I am not suggesting frigid temperatures, but the coolness will actually help you to sleep better. Your body will adjust because as humans, we’re programmed to lower our body temperature at night.
Some other ideas are investing in a sound machine and making sure your room is dark enough. Additionally, what you eat may affect how you sleep. Eating a big fatty meal before bed or one that is high in sugar will have ill effects on your sleep.
Do you have trouble getting into a rhythm at night? I have more ideas and ways to help you so feel free to reach out to me to discuss.