Are you feeling groggy, tired, or just plain exhausted? Have your energy levels dipped and fatigue crept in uninvited to your everyday life?
Wondering how to detox your sleep routine? You’re not alone!
Getting quality sleep is essential for our overall health and well-being. However, with the constant hustle and bustle of modern life, it can be challenging to establish healthy sleep habits and catch enough zzz’s.
I’ve always been a good sleeper and required more shut-eye than most, requiring about 9 hours per night! Do you know your sleep needs?
7 Tips on How to Detox your Sleep Routine
If you struggle to get a good night’s rest, it may be time to detox your sleep routine for better snoozing. Here are 7 tips to help you get started:
1. Stick to a Sleep Schedule
One of the essential factors in getting quality sleep is sticking to a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends.
Our bodies thrive on routine, and establishing a regular sleep pattern helps regulate our circadian rhythm, which plays a crucial role in our sleep-wake cycle.
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, has conducted extensive research on the effects of light exposure on the circadian rhythm. According to his findings, exposure to natural light first thing in the morning can help regulate the circadian rhythm, leading to better sleep quality and overall health.
Specifically, he suggests getting outside within 30 minutes of waking up and exposing yourself to sunlight or bright light for at least 10 minutes. This can help reset the body’s internal clock and improve energy levels throughout the day.
If you only get one thing from this article, let it be Dr. Huberman’s message on sunlight….
By incorporating this practice into your sleep routine along with the tips mentioned above, you can help detox your sleep routine and enjoy more restful, restorative sleep.
Pro Tip: Take your calcium and magnesium supplements before bed. These minerals are proven to help your brain sleep and restore!
Check out my favs!
Calcium Supplement – this one has some of the highest quality ingredients from Amazon!
Magnesium Supplement – this one is formulated specifically for migraine sufferers & athletes!
2. Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep.
This can include activities such as taking a warm bath, reading a book, or practicing relaxation techniques.
Avoid stimulating activities, such as scrolling through social media, watching an intense Netflix show, or even working out too close to bedtime – all these can interfere with your ability to fall asleep (and stay asleep!)
Pro Tip: Take an evening hot mineral bath. Minerals such as Epsom salt and magnesium feed your body what it is craving. The brain, nerves, and muscles especially love them!
Dr. Teals – super reasonable and very effective!
3. Make Your Bedroom Sleep-Friendly
Making your bedroom a sleep-friendly environment is crucial for getting quality rest. This includes keeping your bedroom cool, dark, and quiet.
Make sure your room is dark! Absolutely, 100% dark: no LEDS, no light leaks from behind the curtains, and no light sneaking in from under the door. A pitch-black dark room will help your brain settle and stay there.
If you can’t get this to happen in the short run, get a sleep mask that securely stays on your face without irritating you or snag some blackout curtains. (I use both every night!)
I also started using Amber light bulbs in the bedroom – they a huge difference signaling to my brain that it’s night-night time!
Snag my favs
Sleep Mask – I use this one every night and keep them on hand for traveling
Blackout curtains – These blackout curtains are CUTE and effective… unlike a lot of others on the market.
Amber light bulbs – dim calming light that blocks blue lights
Pro Tip: Also consider checking your bed area for electromagnetic field pollution (EMF). What are EMFs? They are electromagnetic fields that can negatively affect sleep by reducing melatonin production. EM’s are generated by our internet machines such as smartphones, Wi-Fi routers, and electrical panels.
Do not use outlets that are behind or within 2 feet of your bed! And if you’re serious about safeguarding you and your family from harmful EMF’s, consider a EMF home protection plug.
4. Avoid Stimulants & Alcohol Before Bed
This might seem obvious, but you might be surprised how many beverages and foods you eat with caffeine close to bedtime. Examples include diet soda with dinner or chocolate for dessert.
Stimulants such as caffeine and nicotine can interfere with your ability to fall asleep and stay asleep. Avoid consuming these substances for several hours before bedtime – while everyone has a varying caffeine tolerance, a good rule of thumb is to quit around noon each day.
It’s also important to limit your alcohol intake, as while it may initially make you feel drowsy, it can lead to disrupted sleep patterns.
University of Michigan behavioral sleep expert Dr. Deirdre Conroy notes that caffeine, alcohol, and even water can all impact sleep quality. She recommends refraining from consuming substantial amounts of caffeine or alcohol for a minimum of six hours before bedtime to improve sleep quality.
Pro Tip: If you are one of those people that constantly have to get up in the middle of the night to pee, try adding salt/electrolytes to your nightly routine. I promise it will help!!
My fav electrolytes:
5. Manage Stress and Anxiety
The relationship between stress and anxiety and proper sleep hygiene has been well-established. According to the Sleep Foundation, not getting enough shut-eye can lead to higher stress levels, frustration, depression, and anxiety.
Look for ways to unwind; this can include journaling, practicing yoga or tai chi, or listening to relaxing music.
I’ve also been a big fan of the Calm app and Headspace for meditation, bedtime stories, and chill-out vibes!
6. Don’t be afraid to take a nap
It’s common to feel hesitant about taking naps or resting during the day, as opinions on the topic vary widely.
Some people consider napping to be a smart productivity hack, while others believe it can interfere with your ability to sleep at night.
However, the truth is that napping can be beneficial in the right circumstances, particularly shorter “cat naps” lasting 15-20 minutes.
In fact, taking a nap earlier in the day may even improve your overnight sleep quality, especially if you’re feeling sleep deprived.
Still nervous? Go ahead and try the caffeine nap… what’s that, you ask?
A caffeine nap, or coffee nap, involves consuming a cup of coffee before taking a short nap. The idea is that caffeine takes about 20-30 minutes to reach peak levels in the bloodstream and blocks the effects of adenosine, a chemical that promotes sleep and makes us feel drowsy.
Therefore, by napping for about 20 minutes after consuming coffee, the caffeine can kick in just as you wake up, providing a quick energy boost and increased alertness.
Organic Vanilla Coffee – it’s light, relaxing and the caffeine will have you up from your nap without the grogginess
Sigmatic Organic Mushroom Coffee – It tastes JUST like coffee, promise! 😉
7. Hit up the sauna
A hot sauna can help you prepare your body for sleep for many of the same reasons as a hot bath – promoting relaxation, calming your muscles, raising your body temperature, improving circulation, and reducing anxiety (to name a few!)
Specifically, saunas reduce inflammation, and lower inflammation means better sleep. Plus, saunas increase your endorphins – these feed good chemicals that can help promote a sense of well-being and relaxation to help you to sleep better.
Pro Tip: To get the most out of your sauna experience for better sleep hygiene, take a shower before and after using the sauna to maximize your skin exposure to heat (and make sure to stay hydrated, of course!)
BONUS TIP: Snag Blue Light Glasses
Obviously, avoiding blue light before bed is also an essential aspect of a healthy sleep routine.
To get the best light protection, it’s recommended to use blue-light-blocking glasses before bed and throughout the day.
The top 2-3 blue light-blocking glasses in the market include the Felix Gray Sleep Glasses, which are designed specifically for nighttime use and have a stylish design, and the Swanwick Blue Light Blocking Glasses, which are lightweight and comfortable to wear.
The Wrap – Detox Your Sleep Routine
If all else fails, remember this one brilliant piece of advice: don’t overthink it. Sleep is essential, and it’s okay to put yourself first and prioritize yourself in order to get a good night’s rest.
And if you find yourself stuck in a bad sleep cycle, these seven tips should help provide an excellent roadmap for getting back on track.
For more tips on improving your sleep habits, check out How to Sleep with a Headache or Migraine, Ways to Reduce Stress, and Your Body Knows You’re Burned Out.
So don’t be afraid to take control of your sleep routine and commit to some small changes today that will lead to long-term, productive results! Know your worth and know when you need that much-needed downtime for yourself.