Better sleep, simplified
Coronavirus anxiety is causing a host of sleep issues. There is a rise in prescription medications for insomnia, and it seems a split between those who can’t sleep and some who are sleeping all the time! Between stress, long days indoors and too much screen time, getting enough rest to properly recharge can be a major challenge.
Studies have linked lack of sleep to weight gain, memory problems and a weakened immune system. It’s clear that cleaning up your sleep act is worthy of your attention, dedicating yourself to a bedtime routine NOW might be the best place to start.
No matter what time you get in bed, below are some simple changes and tweaks to your bedtime routine that will help your body transition to sleep mode.
- Light the Way: The most important step you can take right now is keeping a regular schedule. Set an alarm if you need one and try to get up at the same time every day. 15 to 30 minutes of sunlight exposure upon awakening can help establish healthy circadian rhythms and lead the way to a better nights rest.
- Turn Off Your Devices: Blue light is a wavelength of natural light that is strongest in the middle of the day and signals to our brains that it is time to be active (as compared to the warm red glow of sunrise and sunset). Digital devices strongly emit this light frequency, so shut your devices off an hour before bed, turn on “night shift” prior to that, or use blue light blocking glasses. We like these.
- Gratitude Always: At The NOW, we consistently return to gratitude as the guide and anchor in our lives. A nightly gratitude list with three things we appreciate each day is a great way to ease your mind and reflect on the day no matter the challenges you face.
- Create a Ritual: Creating a bedtime ritual helps you shift gears – it doesn’t have to be much to make a big impact on your sleep quality. Prepare a cup of warm herbal tea before bed. Use a few drops of our Classic Body Oil on your neck or anywhere that feels tight-this will help release tension and have a calming effect on your thoughts. Next, place our Herbal Silk Wrap around your neck. (For a soothing dose of heat therapy, pop it in the microwave for 1-2 minutes first). Inhale five deep breaths – the energetically cleansing and aromatherapeutic benefits of lavender, chamomile and sage will travel straight to your scent receptors and ease your brain into a restful state.
Lastly, keep in mind that the current state of anxiety you are feeling will not always be there. Focusing on the future or worrying about things you can’t control will only increase ruminating thoughts. Instead, try to be present with a meditation or positive memory from your day to help you relax and stay in The NOW, our mantra for better sleep and brighter days ahead.