Why is sleep important for health and ideas for your nighttime routine

Anyone else feel like you’ve been in ‘go-mode’ recently?

With my schedule picking up (and I’m very grateful for that), I’ve had to be much more intentional about when and where I can slow down and restore my energy.

Naturally, my nighttime habits and sleep routines quickly floated to the top of the priority list - laptop open and working until 9:30 most nights of the week is not something my body and mind are used to doing. Needless to say, my sleep took a huge hit, and in effect so did my energy throughout the day.

I know what the research says about getting better sleep - screens and lights out a few hours before bed, and no food either! But sometimes that’s just not an option.

So if you’re like me, how can you optimize your nighttime routine and get better rest?

I know most of us out there enjoy watching TV or scrolling on our phones as a way to relax after a long day. These things may even be accompanied by a little treat or a glass of wine. But are those things actually helping your sleep or are they hindering the process of unwinding?

The reality is that your body still needs time to relax and your brain still needs time to turn off. They can’t do these things optimally with the lights and TV on and the phone out. There are numerous studies on light exposure at night that suggest that these habits actually disrupt the body’s normal circadian rhythm (our internal clock that controls our sleep/wake cycle).

Why is this important for sleep and health?

Chronic sleep disruption can trigger a whole list of other more dangerous health risks due to its impact on our body’s biological processes - sleep affects it all from physical health to mental health and everything in between! Think: digestion, immune function, hormone function, metabolism, neurological processes, and even cardiovascular health.

Basically, adequate sleep is super important for overall health.

If I don’t get enough sleep, I feel like I’ve been out partying and drinking all night. I’m reaching for food the entire next day, usually things like fast-acting carbohydrates because my body is craving a quick hit of energy. I’m not thinking clearly, work seems more difficult, I feel slow at the gym (if I even make it there), and I’m super unmotivated. It affects every little thing that I do.

So what can you do to improve your nighttime routine and get better sleep?

1. First things first - take inventory of what you’re already doing. Some habits to reconsider include anything involving light and distraction, like watching TV or scrolling social media.

Also make sure that if you are doing these things, you are not in your bed! I am a firm believer in keeping your bedroom a sanctuary. Building an association between your bedroom and relaxation can help your body get in the habit of calming down quicker. You can train yourself to connect bed time to peace, calm, and ultimately sleep.

2. Next, think about other things you can do to help you unwind from the day. What is relaxing for you? Stretching, reading, journaling, meditating, and drinking a warm cup of tea are things my clients often find the most success with. Some people even turn to a nice skincare routine as a way to relax.

Personally, I dim the lights in my room, light a candle next to my bed, put on a calming playlist, and sit on my bedroom floor writing out a few things I’m grateful for that happened that day. It’s a quick way for me to get all the jitters out and relax before bed without taking up too much time.

Even if you are still watching a show at night, how can you give yourself just 5 minutes before getting into bed to leave the day behind you?

3. Finally, show yourself compassion. Building new habits can take some time, and a lot of patience. You’ve been doing these things for most of your life, so have compassion and allow yourself time to create a new routine for yourself. It won’t be perfect right away. It probably won’t be perfect forever, either. Some days are easier than others and that’s totally normal. Notice the difference in how you feel on the days you practice your new routines compared to the days that you don’t. Reflect on how it impacts you and as much as you can, leave the judgment behind. We’re in the business of self-love, here!

To be honest with you, this is just a brief overview of how important sleep is and ways to improve it. There are a number of different reasons why focusing on sleep is important and a ton of research on how it impacts our health. More to come from me on this topic, I’m sure…

For now, if you want more information on sleep, download my free guide, 5 Pillars of Holistic Health. Sleep is one of the pillars I help clients dig into and it’s included in this packet.

Here’s to prioritizing rest, my friends!

Warmly,

Carissa