Here at Healios, we believe in a wellness-minded lifestyle: that is to say, a life filled with thoughtfully-chosen, healthy habits.
We think that, in a lot of ways, healthy habits exist because of rituals: those long-perfected daily routines that give a person stability, and hopefully bring an extra bit of sweetness to the day. Rituals can happen at any time, and be as simple or as elaborate as you’d like them to be. One of the most important daily rituals we believe in establishing is: Bedtime.
Experts from universities like Harvard to governmental entities like the National Health, Lung, and Blood Institute agree that sleeping well is a key ingredient to good health. Of course, getting your recommended 7-9 hours nightly isn’t always easy! Whether it’s the just occasional case of can’t-turn-my-brain-off to something more insidious, like chronic insomnia, developing – and maintaining – healthy ritual around bedtime can only help you catch more zzz’s. Take a look at our suggestions below, and let us know how it goes in the comments!?
Get Some Exercise
While there are differing recommendations as to just when to get your workout in, experts all agree on one thing for sure: working up a good sweat at some point in your day will definitely help you get a good night’s sleep. The National Sleep Foundation notes that “strength training at any time of day may improve sleep,” while going on to explain that pumping iron in the AM may help you fall asleep faster, though those who prefer to tackle their bench presses in the evening tend to wake up less frequently and sleep better overall. Not sure which camp you fall in? Try logging in your workouts whenever it works best for you, then note your sleep patterns. Experiment with switching up your workout time after a couple of weeks if you notice that you’re not waking up feeling as rested as you could be.
No Tech Before Bed
You’ve (probably) heard this one before but we’ll say it again: your gadgets are keeping you awake! As this article from Sleep.org notes, using electronic devices (that’s everything from smartphones and tablets to laptops and TV) in the hours leading up to bed has more adverse effects than people tend to realize.
Tech disrupts your sleep in a few key ways: primarily, the artificial blue light emitted by your devices suppresses melatonin, which is the hormone responsible for your sleep/wake cycle. Less melatonin means it’s harder to fall alseep and stay asleep.
Reading email, scrolling through Facebook, or even watching a favorite show all may sound harmless, but they’re all training your brain to stay alert, rather than to relax. (Not sure how to unwind after a hectic day? Try our Restorative Face Mask for a spa-like end to the day. In addition to creating a better habit for yourself, our Face Mask promotes skin hydration, eases inflammation, and gently reduces sign of fatigue.)
The best idea is to simply have a “no tech” rule for the bedroom at least 30 minutes before bed – though two hours is most ideal! We’ve even found it helpful to have a good old-fashioned alarm clock so that the chiming of late-night texts or calendar reminders doesn’t disrupt your beauty sleep.
Read & Journal
Thought you left bedtime stories in childhood? It might be time to reconsider. Reading a good book in bed often helps put your mind in a more relaxed state, which signals to your body that it’s OK to soften into sleep. (Just save your favorite thrillers for daytime reads, since anything too exciting can actually have the opposite effect!) Remember that e-readers also count as digital devices, so if you really can’t give up your Kindle, try using an e-ink e-reader (like the Kindle Paperwhite versus the Kindle Fire), since it doesn’t produce the same type of blue light that a smartphone or tablet would.
Journaling, like reading, also counts as wind-down time. Especially for those of you who find yourselves counting all the things you have to do tomorrow, or who tend to worry at night, journaling can be especially helpful. Try setting aside 15-20 minutes before bed to jot down your thoughts with pen and paper. Studies have shown that redirecting your mind toward the positive experiences of your day in particular can help you sleep longer and better.
Take Care of Your Body
Your dentist has probably told you how important it is to brush and floss your teeth every single night, but it’s also important to take care of your body as a whole. That means removing any makeup, washing and moisturizing your skin, and taking care of anywhere that needs special attention. Whether your job is super physical or you just went a little extra hard at the gym that day, our Deep Relief Patches are formulated with a higher dose of hemp extract (720 mg) to help soothe any aches or strains. Because our patches can be applied for up to 8 hours (and stick to your skin like a band-aid), they’re perfect for helping your body restore itself overnight.
Tried everything but still find yourself tossing and turning? Our Deep Sleep Support Softgels are designed with the perfect blend of premium hemp and melatonin to help you fall asleep and stay asleep. Take one softgel with a little water about 15 minutes before getting into bed, and remember to keep up your ideal ritual every night, as best you can. Sweet dreams!
Want to chat with us in person, or try some of the products we mentioned IRL? Come visit us at Wanderlust 108 in Brooklyn! We’ll be sampling from our amazing line of CBD products and sharing educational information about hemp. Join us for a day of yoga, meditation, music & fun:
Sunday, September 8, 2019
7:30 AM – 3:30 PM
Prospect Park, Brooklyn