These Night-Time Suggestions Will Improve Your Sleep
Conquer Tomorrow by Sleeping Well.
In our fast-paced world, finding ways to unwind and promote restful sleep is more important than ever. High cortisol levels, often caused by stress, can disrupt our sleep patterns and lead to various health issues. Establishing a calming nighttime routine can help reduce cortisol, promote relaxation, and improve the quality of your sleep. Here’s a structured routine to help you end your day on a peaceful note and prepare for a restful night.
1. Set a Consistent Bedtime
Choose a bedtime that allows for 7-9 hours of sleep, depending on your individual needs. Sleeping at the same time every night is crucial for regulating your body's internal clock, known as the circadian rhythm.
This rhythm influences various physiological processes, including the production of cortisol, a hormone associated with stress. Cortisol levels naturally fluctuate throughout the day, peaking in the early morning to help you wake up and gradually declining throughout the day. When you maintain a consistent sleep schedule, you help stabilize these cortisol rhythms, which can reduce stress and improve overall sleep quality. Disruptions to this schedule can lead to increased cortisol levels at night, resulting in difficulties falling asleep and a cycle of sleep deprivation that negatively affects your mood, cognition, and physical health. Regular sleep patterns promote better hormonal balance, enhancing your ability to manage stress and maintain overall well-being.
2. Dim the Lights & Unplug from Electronics
Start winding down about an hour before bedtime by reducing bright lighting in your home. Switch to soft, warm lights or lamps and try to stay off the TV and your devices.
Dimming lights and reducing blue light exposure in the evening are essential for maintaining healthy hormonal balance and reducing stress levels. Blue light, which is emitted by screens and artificial lighting, can interfere with the body’s production of melatonin, a hormone that regulates sleep-wake cycles. When exposed to bright or blue light in the evening, melatonin production can be suppressed, leading to difficulties in falling asleep and disrupted sleep patterns. This disruption can cause an increase in cortisol, the body's primary stress hormone, as it becomes more challenging to wind down. By dimming lights and limiting blue light exposure in the hours leading up to bedtime, you encourage the natural increase of melatonin, fostering relaxation and promoting a more restful night’s sleep. This simple practice can significantly improve your overall hormonal health and resilience to stress.
3. Gentle Movement
Take advantage of your wind-down time by engaging in activities that focus on the body. Stretching, deep breathing, and gentle yoga for about 10-15 minutes per night can help release tension in your body and clear your mind.
A study published in Mental Health and Physical Activity found that individuals who practiced yoga experienced a notable reduction in stress levels and enhanced sleep quality compared to those who did not engage in such activities. Stretching not only increases blood flow and promotes muscle relaxation but also helps regulate hormonal responses. By alleviating physical tension and fostering mindfulness, stretching encourages the release of endorphins, which can counteract the effects of stress hormones. This combination of relaxation and hormonal balance creates a conducive environment for restful sleep, promoting overall mental and physical well-being.
4. Complete a Non-Stimulating Activity
Find a low-impact activity to ease into your evening. Consider:
Reading a physical book (opt for something light and enjoyable).
Listening to soothing music or a calming podcast.
Doing a puzzle, or coloring to shift your focus away from stressors.
Spend a few minutes writing in a journal. Whether it’s reflecting on your day, expressing your thoughts, or jotting down any worries to clear your mind. This can help process emotions and reduce mental clutter.
Take a warm bath or shower to relax your muscles and calm your mind. Consider adding Epsom salts or essential oils like lavender for added relaxation.
Practice Progressive Muscle Relaxation by tensing and then relaxing each muscle group in your body, starting from your toes and working your way up.
Take a few moments for a gentle skin care routine, such as cleansing, moisturizing, and applying calming products (like those with aloe vera or chamomile). This self-care practice can create a sense of tranquility and help signal to your body that it’s time to wind down.
Apply a warm compress or heating pad to areas of tension (like your neck or shoulders) for a few minutes to help soothe sore muscles and promote relaxation.
5. Make Yourself a Night Time Mocktail or Tea
Chamomile tea has been widely used as a natural remedy for promoting relaxation and improving sleep. Scientifically, chamomile contains an antioxidant called apigenin, which binds to certain receptors in the brain, including GABA-A receptors, similar to anti-anxiety medications. By interacting with these receptors, chamomile helps promote calmness and reduce anxiety.
Lavender tea has similar effects on reducing cortisol and promoting sleep, though the mechanisms differ slightly from chamomile. Lavender contains linalool and linalyl acetate, compounds that have calming and sedative properties. These compounds interact with the parasympathetic nervous system, which is responsible for relaxation, helping to reduce stress and lower cortisol levels.
Passionflower tea is another herbal remedy that can reduce anxiety and improve sleep quality. Passionflower increases GABA levels in the brain, helping to lower brain activity and stress levels. Studies have found that drinking passionflower tea can reduce insomnia symptoms and improve overall sleep.
Valerian root tea is a natural sedative that works by increasing the availability of GABA (gamma-aminobutyric acid) in the brain, similar to how anti-anxiety medications work. This action helps calm the nervous system, reduce cortisol, and promote a relaxed state, making it easier to fall asleep.
Golden Milk, made from turmeric, contains curcumin, a compound with anti-inflammatory and antioxidant properties. It also helps reduce oxidative stress and cortisol levels. When combined with warm milk, which contains tryptophan (a precursor to serotonin and melatonin), golden milk can promote relaxation and support a restful night’s sleep.
Sleep Mocktail with tart cherry juice is rich in melatonin, a hormone that regulates the sleep-wake cycle. Studies have shown that drinking tart cherry juice can increase melatonin levels, improve sleep duration, and enhance overall sleep quality. It may also reduce inflammation, which can help lower stress-related cortisol levels.
6. Prepare Your Sleep Environment
Make your bedroom a sleep sanctuary:
Keep the room cool (ideally around 15-19°C).
Use blackout curtains to block outside light.
Consider a white noise machine, binaurial audio (432 and 528Hz), or earplugs if you’re sensitive to noise.
Add plants that improve oxygen and air quality, like a Snake Plant.
7. The Final Sleep
Aim to be in bed by your set bedtime. As you lie down, repeat a calming phrase to yourself, such as, “I am relaxed and ready for sleep.” This reinforces a peaceful mindset as you drift off.
Additional Tips for Success
Limit caffeine intake and heavy meals in the evening to avoid sleep disruptions.
Consider using essential oils like lavender in a diffuser to enhance relaxation.
Stay hydrated during the day, but limit fluid intake close to bedtime to minimize nighttime awakenings.
By following one or more of these structured nighttime suggestions, you can effectively lower cortisol levels, promote relaxation, and create an environment conducive to quality sleep. Feel free to adjust the timing and activities to suit your preferences and lifestyle, and watch as your sleep improves over time. Sweet dreams!