The 30 minute bedtime routine

Sleep is a vital indicator of health and well-being. We all know that getting a good night’s sleep is important, but too few of us actually make it a priority…

…which is silly really, because studies have shown that a recommended 7-9 hours of sleep help you increase your focus and reduce the signs of aging. And who doesn’t want to be successful and gorgeous!
On the other hand chronic sleep loss can increase inflammation, create hormonal imbalances and weaken your immune system. A study by Havard Medical School shows that lack of sleep can even lead to anxiety and depression.

WHY IS A BEDTIME ROUTINE IMPORTANT?

Parents know how essential bedtime rituals are to create a safe and nurturing environment for kids to go to sleep, so what works for excited children should also work for busy grown-ups, right? Rituals and routines give us a sense of structure and stability. We need to feel safe so that our nervous system can calm down. When we feel threatened or stressed we start to produce the hormones Adrenaline and Cortisol and go into survival mode. Try falling asleep when you fear for your life! DOES NOT WORK.

HOW DO YOU CREATE A BEDTIME ROUTINE?

There are 3 simple steps…

1. Turn off all electronical devices or switch to airplane mode 60 minutes prior to your usual bedtime. So if you usually go to bed at 11pm you start the routine at 10pm.

We know that this is probably the biggest part of the challenge, but by checking the phone just before you go to bed and spotting your boss’s name in your inbox, will make all the accomplished benefits of the bedtime routine useless if your body reacts like there’s a lion on the loose and you’ll have to start all over again.
Your bedtime routine consists out of two parts, each approximately 15 minutes long (read more in detail further down).
Treating yourself to an extra 30 minutes of sleep every night and taking 30 minutes time to nurture yourself is probably the smartest and easiest thing you can do for your health.

2. Dedicate 15 minutes to the first part of your bedtime routine. This is basically the transition from your day-clothes into your pj’s, washing yourself clean for the night and creating an inviting environment and sleep hygiene in your bedroom – take a shower or a bath, open the windows for a blast of fresh air, dim the lights, make a cup of tea, light a candle, etc …

3. Dedicate the next 15 minutes to the second part of your bedtime routine.
It’s important that you now stay in your bedroom as the mind needs time to prepare for what’s coming. If you’re dashing from one room to another your brain will get confused and won’t be able to relax…

You may choose to meditate on a mat in front of your bed or listen to a guided meditation* or write in your journal or read a book…but please do it old school! Numerous studies have shown that blue light from a screen negatively affects sleep and ideally needs to be avoided 60 minutes prior to hitting the hay for your brain to fully relax – so pick up a book and turn paper pages instead of swiping a screen.

* Try to avoid Apps for the same reason – you may still have an iPod Nano somewhere in your drawer.

And then switch off all the lights, snuggle into the sheets, close your eyes and drift into a delicious, beautiful, uninterrupted sleep.