Let’s talk about sleep—or how to get it and get back to it if you awaken in the middle of the night.
The first step is to look at how you get your children to bed.
Do you let them doom-scroll Instagram Reels or TikTok for 45 minutes, get up and feed the cat, get a glass of water, or yell to their family that they’re going to bed? No, of course not.
You probably give them some wind-down activities; closing the iPad, turning off the TV (yes, I was a TV parent, hold the hate mail), popping them into a bath, snuggling with them as you read them a bedtime story, and then off you went and hopefully off they went.
This ritual sets the tone and rules for how your children know it’s bedtime. So, with this in mind, let’s revamp your bedtime routine so you can grab some quality zzz’s.
Wind Down Routine
- Hard stop to screen time 1-2 hours before bed.
- Before heading to your room, make sure everything is attended to. Animals are fed, kids are cared for if you retire before they do, doors are locked, etc.
- Take a cool shower or bath.
- Read a book or a magazine. If you use an iPad or Kindle, set the color to a relaxing, warm tone.
- Place your phone in the bathroom, under your bed, or on your dresser. This keeps it out of mindless scrolling reach, yet you can hear it ring or your alarm.
- Keep your room cool.
- Try drinking 8 oz of cold, tart, cherry juice before bed.
- Create a calming or meditative practice before bed. Practice deep breathing or a guided meditation via Calm or Headspace.
- Make a list of tasks you need to tackle the next day (often, the “I gotta remember to…” can keep our brain on alert.)
- Try listening to a nighttime story (https://sleepybookshelf.com/, https://www.nothingmuchhappens.com/). These are effective because they take your brain on a detour to a calm place instead of letting it race through your to-do list, arguments, work to be done, etc.
If You Wake Up in the Middle of the Night – After 15 minutes or so of tossing and turning:
- Get up, grab a book, settle into a comfy, cozy chair with dim light, and read.
- Try a cup of chamomile or herbal tea.
- Listen to soothing music.
- Have a small, carb-rich snack. When hormones shift (Hello, Perimenopause!), you might be a bit hungry, and the snack might help.
- If you’re still unable to fall asleep and you are starting to panic because if you fall asleep right now, you’ll get 4 hours and 10 minutes, wait, now it’s only three hours (IYKYK, right?), then just close your eyes, and focus on your breathing and relaxing your body. Don’t try to sleep, don’t fuss, or panic; just rest your eyes and body, and you might simply nod off to sleep.
Other Sleep Aids
- Supplements touted for sleep include magnesium and melatonin. I’ve tried Melatonin and am currently trying a product called Calm that contains magnesium, both with mixed results.
- Lavender mist or essential oil is also calming, and a spritz on the pillow might provide relaxation.
- Decluttering your bedroom can create a calm, tranquil space.
- Some people benefit from earplugs and blackout drapes or an eye mask.
Sleep disruption and sleep deprivation are real concerns. They can impact your health and overall well-being. So take the time to create a bedtime routine, identify a way to unwind, shut down your brain, and create the perfect climate for a good night’s sleep.
Now go run!
Keli 🙂
Marin BreakfastKlub Runners 