New Year, New Sleep Habits
Happy New Year! I can hardly believe that it’s 2023 already. Time is flying and our babies are growing.
The majority of people like to set goals at the start of a year. Not only does a New Year bring a fresh perspective, but it also feels like a clean slate; an opportunity to change.
I know for myself, working out at the gym is a constant goal, but one that I’ve thoroughly accomplished in 2022. My goal this year is to keep going - with no “target weight,” but simply with the goal to move my body in ways that feel good.
In regards to sleep, it can be helpful to set some realistic sleep goals for yourself and for your children! The average adult needs anywhere from 7-9 hours of consolidated sleep each night. While we can’t always guarantee a 9 hour night (especially having kids!), putting yourself to bed at a reasonable time will help tremendously.
Having a bedtime routine for yourself can also be SO helpful.
But…what would an adult bedtime routine look like?
Power Down Hour - Yes, you read that right. I recommend eliminating screens of ALL kinds at least 1-hour before going to bed. This includes your phone, tablet, computer, and even the TV. Screens emit blue and white lights that can be so detrimental to our natural melatonin processes. Even if you feel like screen-time doesn’t affect your ability to fall asleep…trust me on this one. Turn them off.
This also means that I recommend setting your alarm (if you use your phone) at the start of your nightly routine so that you don’t have to turn your phone on again right before bed to set it.Epsom Salt Bath or Relaxing Shower - Epsom salt is loaded with Magnesium which helps us regulate our sleep patterns. Having an epsom salt bath before bed can be a really nice way to relax. If a bath isn’t available, then having a hot shower can also be so soothing. I love using “shower bombs” with essential oils. My favourite scents being lavender and eucalyptus. If you’re having a bath, this can be a good time to drink a nice cup of sleepy-time tea.
Skin Care Routine & Oral Hygiene - Since you’ve got some time on your hands without your phone distracting you, take some time to do your full skin care routine. While you’re at it, brush your teeth for the entire 2 minutes that your dentist recommends and floss those babies. Flossing is so underrated & it actually only takes about a minute to complete.
Read a Book or Listen to a Podcast - Reading before bed can naturally make our eyelids feel heavy. But one thing - I don’t recommend reading IN bed. I recommend reading in the bath, in a chair in your room, or downstairs on the couch. We want your bed to be for intimacy and sleep ONLY. If you opt to listen to a podcast, then I’d veer away from True Crime (I know those are your favourite) if they spook you at nighttime. If you feel comfortable listening to that and then drifting off to sleep minutes later, I’m not judging.
Meditation, Stretching, or Yoga - Incorporating some simple meditation into your nighttime routine can be a really great way to shut your mind off and focus on your breath. Doing yoga, stretching, and actual breathing exercises can also be very beneficial.
Journalling - Writing in a journal reflecting on your day can be a nice way to close the day. Whether it was a great day, or just mediocre, there is always something to write about. I like to write about my 3 favourite things that happened that day. Sometimes they are things like “We celebrated my birthday and I got X as a present!” And other times they look like this “Thankful for a reliable car in this freezing cold.”
Don’t Focus on the Clock - I’ve been there. Looking at the alarm clock and feeling a sense of dread as I count the hours left before I need to wake in the morning…somehow the clock is ticking by at a rapid rate and I need to get some shut-eye ASAP. Saying positive affirmations like “I will fall asleep” or “I know my body will get the rest it needs” can be helpful to ease those feelings of anxiety over the clock.
While you don’t need to incorporate every single suggestion or step on this list, choose a few and commit to doing a nightly routine each night. I promise it’ll help you SO much.
If you do need some guided support this year, check out my sleep coaching options.
Cheers to better sleep in 2023!!
