The Power of a Consistent Sleep-Wake Ritual
Here's to Romancing Your Sleep and Creating YOUR Cocoon... Consistently!
The Love-Hate Tension of Prioritizing Sleep.
I'm so grateful that I'm a great sleeper and absolutely love my restorative sleep. I recognize not everyone feels the same way. Many people either dread going to sleep because they have trouble falling or staying asleep, or they have what I'll call a love-hate relationship with sleep. They realize it's a foundational necessity for our health and embrace it, yet, like me, it may be the first thing they rob when the "to do" list gets long.
On my health journey I am always trying to optimize healthy lifestyle levers, and sleep is one I've been focused on of late. I'm really trying to be more intentional about not sacrificing my restorative nighttime ritual! Remember that bonus hour we got at the start of the month? I was very strategic with what I'd do with it, so it didn't just evaporate in the ether: I lingered in my nightly bath, got to bed earlier, and let the rest of the extra hour become extra sleep. My bedtime had been creeping later, so it was the perfect reset invitation. And here’s my favorite way to think about it: sleep isn’t another item on the to-do list. It’s YOU time, and I get to romance it!
The Secret Sauce: Bedtime and Wake Time Consistency.
We talk a lot about how many hours we sleep (most people need 7-9 hours), but we talk less about the habits that shape when we sleep. In an NIH-funded study of nearly 2,000 adults ages 45 to 84 who wore sleep monitors for a week, those whose sleep varied the most from night to night had roughly double the risk of a cardiovascular event over about five years (NHLBI, PubMed). That’s an association, not proof, but our bodies do love a rhythm. (In September I promised more on consistent sleep-wake times so here we go!) And with the holiday whirlwind coming, consistency is worth protecting.
"Romance Your Sleep and Create Your Cocoon!"
I often share with clients when we talk about sleep, "I don't care who you're sleeping with, just romance your sleep and create your cocoon!" Especially when it comes to women, we are notorious for prioritizing every other person or household need before we prioritize our sleep. We know sleep is important, and we now know consistency of our routines is also key. How about starting right now to be intentional about your sleep ritual, something that suits YOU?
My 15 Minutes or Less Treasured Nightly Bath-Bedtime Ritual.
Here's my nightly ritual—it's simple (that's a good thing) and I absolutely treasure it:
After dinner and clean-up, enjoy a little fun tv with my husband. Lights are on a dimmer so they are beautifully low, allowing my body and mind to get the signal that it's wind-down time.
A warm bath in my spa-inspired bathroom, with the lava lamp glowing, the steam rising, and the overhead light low. I add magnesium flakes to the bath as the water is filling up (I’m sulfur-sensitive, so no Epsom salt for me); I find them so relaxing. I love the feeling of my body immersed in the warm water, and there's nothing like a good, gentle face cleansing with a warm washcloth as I relax in the tub. Jets occasionally get engaged, but honestly I like a good soak in the tub without the jets, too!
Then it's face and body lotions, a fresh set of PJs, and a few minutes of reading before lights out.
Sounds like a long, drawn out affair? Not at all. Often this process takes 15 minutes or less. Even a quick 5 to 10 minute soak or a warm washcloth on my face tells my body the day is winding down. There’s some science here too: a review of studies found that a warm bath or shower (about 104 to 109°F) 1 to 2 hours before bed was linked with falling asleep sooner, by up to about 10 minutes (Healio). The leading theory is that the warmth, then the cool-down, helps your core temperature drop, a natural signal for sleep, though that’s still a theory. Mine lands closer to bedtime than the research window (I'll work on that!), so if you can bathe earlier, even better!
What would your ideal (and consistent!) bedtime routine consist of? I'd love to hear!
A Good Night's Sleep Starts in the Morning!
A consistent wake time anchors your circadian rhythm. Mine is between 6 and 7 am, with a nudge from the dogs (Mako is the official alarm clock!). I walk and feed them, freshen up, and make my green juice, then enjoy my morning grounding practice with gratitude followed by a beautiful cup of green tea (with collagen, creatine, and clean electrolytes).
While it's always great to wake up feeling refreshed, if you’re groggy for a bit after waking, that’s quite normal. It’s called sleep inertia, and it typically lasts 15 to 60 minutes. Scientists aren’t sure exactly why, so give yourself a gentle start and some natural light (part of why I love taking the dogs out first thing and then doing my morning gratitude/active meditation practice outside). Some people beeline right to their coffee when they wakeup, while others (like me!) wait a bit before their first caffeine. In my case, it's not a tough decision or a deprivation of any sort; I very naturally enjoy my green tea—which is on the lighter side anyway—roughly an hour after waking.
"Romance Your Sleep and Create Your Cocoon" Starter Kit
Pick a wake time you can mostly keep, then build your bedtime backward from it.
Dim the lights as the evening winds down.
Choose one cozy ritual (a warm bath, a good book, herbal tea) and protect it like you protect other important things in your life.
Be kind to yourself. Progress over perfection!
If you struggle with sleep, check in with your healthcare provider.
Here’s to romancing your sleep, and to waking up ready for all you get to do!
Here's to Your Healthiest Happiest YOU! ☀️
Chris
NBC-HWC | FMCHC | Founder, BrandCraftYOU
Ready to Embrace YOUR Healthiest Happiest YOU? Work with Me!
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