A good day always starts the night before. Not only is it important to start your day right, it’s equally important to end each day with good intention. An evening routine not only honors the day you had, it prepares you for the tomorrow by generating massive momentum, productivity, focus, creativity, and energy — but you wouldn’t know it in a society that celebrates busyness over basic health.
The truth is, you cannot, and will not, be healthy if you are not actively optimizing your bedtime routine. Your body heals, processes and restores as you sleep.
The Centers for Disease Control and Prevention state an adult between 18 and 60 should aim for seven or more hours of sleep per night. Some need more, some need less. Deep sleep accounts for only 10 to 15% of sleep each night, but this is where the action takes place. You can call it your beauty sleep. A substantial amount of deep sleep a night is one reason why we feel fresh in the morning.
A lack thereof makes us feel as if hit by a car and It decreases our capabilities during the day.
I’ve been tweaking my own bedtime routine for the past year now, and the best version so far is below. Use it as a springboard for exploring what works for you.
“Pink noise” can massively boost deep sleep stages.
Pink noise, a type of sound wave, can work wonders on sleep quality. It puts us into deeper sleep giving easier access to all the benefits of quality sleep mentioned above. Examples of typical pink noises are falling rain, ocean waves, rustling leaves and steady heartbeats. I bought homedics sound monitor or you can play pink noise sound waves on youtube.
Do a daily Reflection
If you reflect on the things you did right, on your successes, that allows you to celebrate every little success. It allows you to realize how much you’ve done right, the good things you’ve done in your life.— Leo Babauta
Sometimes, I write in a journal. What did I learn today? What amazing things happened today? I often find my thoughts not in the most positive place, but doing this exercise helps me reprogram my mind to focus on the good.
Make your to-do list for tomorrow, today
It feels like my days are getting shorter and I cannot get enough of the things done that I want to. Identifying what you want to achieve tomorrow is an empowering way to end your day. When you wake up with a plan, you conserve that precious morning energy which otherwise is wasted on planning the day and tasks.
Protect & Care for your bedroom
My bedroom is my sanctuary. It’s like a refuge, and it’s where I do a fair amount of designing — at least conceptually. — Vera Wa
You should love and care for your sleeping space the way you care for other valuables in your life. Here’s a few suggestions:
- Reduce the temperature (somewhere between 60–65°F / 15–18°C is ideal).
- Sleep with breathable, natural clothing — Yup we vote, organic cotton.
- Charge your phone anywhere that’s not your bedroom and reduce your exposure to devices in the hours preceding bedtime.
- Dim the lights in the evening.
- Use a diffuser with essential oils. Lavender oil is a popular aromatherapy choice for sleep and relaxation.
Darkness is Essential To Sleep
The absence of light sends a critical signal to the body that it is time to rest. Light and darkness are powerful cues that tell your body it’s time to rest, or get you ready for a productive day. So it’s no surprise that light in the bedroom (as well as light peeking in from outside) has an impact on the quality of your sleep.
I’m particularly sensitive towards light. And I sleep with an eye mask everyday. A good sleep eye mask was hard to come by. I’ve gone through hundreds of masks. Either the eye masks irritated my skin, didn't block the light, were flimsy, didn't fit, were of poor quality and most importantly I could never find a sustainable mask. So of course, I set out to design the ultimate sleep mask that cared for our planet, our makers and will help you get the best sleep that you deserve.
✔️Our sleep eye mask, adjusts and secures around your head with elastic and Velcro to achieve the perfect fit.
✔️Certified organic cotton is safer for your skin and the planet.
✔️Zero-waste- In an effort to reduce waste and divert textiles from landfills, we have utilized deadstock organic cotton fabric from manufacturers of canceled orders.
So go ahead and try these tips yourselves and have a Good Night!