Lavender, oils and Bedtime Routines.
My twin nephews are 15 months old, and they go to bed at a consistent time every night. To get ready for bed, they have a nice refreshing wipe-off, get slathered in enriching oils and moisturizers, and then get comfy in their PJs. The temperature in their bedroom is nice and cool, and a humidifier keeps the moisture level optimum. A relaxing scent of lavender and eucalyptus emanates in the space, and a timed white noise machine helps lull them to sleep. The blinds come down to ensure the room is nice and dark, and their mother reads them a story and says a prayer with them. Recently, their grandmother came over to give them a massage with homemade coconut oil before bed, and as I sat in their room enjoying the relaxing vibe that their mother crafted, I thought, “Now, this is a proper bedtime routine!”. I tried to persuade their mother and grandmother to come to my house at 2 or 3 am to organize this same routine for me before bed. They both laughed, which probably means they are not coming, but the question remained: How can I create this nourishing practice for myself?
I’ve read a lot about the importance of a consistent sleep inducing routine, which starts with what you do in the morning and includes certain activities/ foods/ supplements you consume to optimize your sleep quality! Andrew Huberman, a neuroscientist, has several podcasts on this topic (see links below) and shares the science behind sleep and items to add to your daily routine to create more quality sleep. Some of these tips include:
1) View sunlight by going outside within an hour of waking.
2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.
3) Avoid caffeine within 8-10 hours of bedtime.
5) Avoid viewing bright lights between 10 pm and 4 am.
6) Limit daytime naps to less than 90 min, or don’t nap at all.
7) Keep the room you sleep in cool and dark and layer on blankets that you can remove.
Along with my nephews' bedtime setup, these tips from Huberman are valuable guidelines to help shape my routine. I can aim to shut off all devices an hour before bed, and while I shower, put on my diffuser for a short while so a relaxing scent can greet me when it is time for bed. After my shower, I can massage my body with coconut oil as an addition to my already established skincare routine (more about that another time lol). Right before bed, I can do a meditation! I am going to start this process in the evenings this week! I am not sure I can get into bed by 10 pm as I am wide awake then, but I will report on how it goes! Do you have a sleep routine? Share your top tips with me in the comments!
Sleep Toolkit: Tools for Optimising Sleep & Sleep-Wake Timing
Master Your Sleep and Be More Alert When Awake