Do your days seem never ending? Sometimes it can feel like you never have time for YOU. If you’re going, going, going until your head hits the pillow, you may need to plug some de-stressing and unwinding time into your evening before heading to bed, because your own wellness should always be a top priority.
Constant movement and stimulation causes stress on the body, leading to inflammation, digestive issues and anxiety, which makes getting a good night’s sleep a whole lot harder. If you find that you’re wired and tired all at the same time when you’re going to bed, here are some ways to unwind at the end of the day.
UNPLUG AND RECHARGE
Just like your cell phone needs time to recharge, you also need to put yourself in a timeout at the end of the day to help the mind unwind:
Set boundaries – and stick to them!
- Set a cut-off on your day when you are no longer available by text, email or phone. Let others know that you will get back to them after a certain time the next day. When you respect your own time, others will too.
Have an Electronics Curfew
- Establish a time to stop using electronic devices for the remainder of the night. Emails and social media can cause added stress and anxiety, not what you want before bedtime.
Limit Screen Time
- Blue lights from screens on devices cause brain stimulation, making it harder to fall asleep. Stop using devices at least an hour before bedtime.
EAT FOODS TO PUT YOU IN A SLEEPY MOOD!
DOWNLOAD THE SLEEPYTIME FOODS GROCERY SHOPPING GUIDE
EAT FOODS TO PUT YOU IN A SLEEPY MOOD
Certain foods help our bodies produce and release natural hormones that make us feel sleepy:
- Tryptophan = an amino acid that helps produce sleeps hormones serotonin and melatonin
- Serotonin = hormone that cause sleepiness
- Melatonin = hormone that promotes deep, restful sleep
Protein-rich foods are high in tryptophan, while carbohydrates are needed to unlock tryptophan. Enjoying these foods at dinner and before bedtime can help take you into a world of Zen.
- Tryptophan-rich foods: dairy, poultry, beans, legumes, nuts and seeds
- Natural sources of melatonin: walnuts, almonds and tart cherry juice
- Serotonin-boosters: kiwi, pineapple and fatty fish
- Starchy carbohydrates: cereal, rice and oatmeal
- Caffeine-free drinks including chamomile tea
Avoid these foods late in the day that can cause discomfort or alertness and keep you awake:
- Sugary foods
- High sodium foods
- Spicy foods
- Large, high fat meals
ENJOY THESE DRINKS BEFORE BED!
CHERRY VANILLA SLEEPYTIME SMOOTHIE
Serving Size: 1
- 1 cup milk
- 3/4 cup frozen cherries (or mixed berry blend with cherries)
- 1/4 cup Greek yogurt
- 2 tablespoons rolled oats
- 1 tablespoon ground flaxseeds
- 1/2 teaspoon vanilla extract
- 1/4 cup tart cherry juice
- Place all ingredients listed in order into a blender and combine to desired consistency.
Serving Size: 1
- 1 cup whole milk
- 1/2 teaspoon spice powder (turmeric, beet, matcha, or butterfly pea flower)
- 1/2 teaspoon cinnamon
- 1/8 teaspoon cloves
- 1/8 teaspoon ginger
- Pinch star anise
- 1 tablespoon honey
- Optional garnish: lavender, chamomile, marigold, or rose petals
- Optional supplement: 1/2 teaspoon ashwagandha
Note: Traditional moon milk incorporates ashwagandha for stress relief. Please consult your doctor before trying any new supplement.
- In a small saucepan over medium-low heat, whisk milk with selected spice powder, cinnamon, cloves, ginger, anise. Steep for 10 minutes, until flavors fully develop.
- Remove from heat and incorporate honey to serve. Consider garnishing milk with fragrant dried edible flowers for additional aromatherapy.
RESTFUL AND RELAXING ACTIVITIES
Find one or a few activities that take you away from daily obligations to help get your body relaxed and ready for a good night’s sleep:
- Make a home-made facial mask (DIY FACIAL RECIPES)
- Meditation and breathing exercises
- Yoga or light stretching
- Listen to calming music
- Take a warm bath
- Read a book or magazine
Taking the time to unwind at the end of the day not only helps you get a good night’s sleep but it allows you to be at your best during the day for yourself and others.
TIPS FOR UNWIND TIME DO’S & DON’TS!
DOWNLOAD THE GUIDE TO UNWIND TIME DO’S AND DON’TS