Australia’s leading sleep expert’s ‘signature’ bedtime routine
Posted by Adam Jelic on
Australia’s leading sleep expert’s ‘signature’ bedtime routine
Switching off so you get the sleep you know, want and need can be a challenge - to say the least. Even when you’ve done all the right things - cut out coffee at midday, had an early dinner, trying to avoid screens… sometimes your brain just won’t quit - sometimes it’s not letting your fall asleep, or sometimes, it’s waking you around 3am with the energy of 1,000 suns.
If that’s familiar - i’m here to help. As Australia’s leading sleep expert, and friend of Mi Goals, I am more than happy to share my science based sleep strategies with you, so you can get your best nights sleep.
And, principal importance, as you may have heard, is your bedtime routine. So - I thought that if there is one thing I can share with you, that helps you sleep better, it’s this. Enjoy, and sleep well.
1. Block out blue light for 2-3 hours before bed.
Light controls the circadian rhythm - when you are exposed to it, it suppresses sleepiness hormone melatonin, making it hard for you to fall and stay asleep. So - by blocking it out, you ensure it is produced as normal, therefore, helping you rest easier. I recommend 100% blue light blocking glasses, which can be found in my Sleep Kit.
2. Take lavender capsules.
A 2010 study published in academic journal Phytomedicine noted that lavender oil capsules could improve sleep quality by 45%, and reduce anxiety by 59% - ideal for those who can’t switch off in the evening. Of course, speak to your doctor first.
3. Have a goodnight phone alarm.
One hour before bed, have an alarm that reminds you to disconnect from tech. To make it even more helpful, label this alarm ‘sleep better’.
4. Take a shower.
By emerging from a steamy shower to a cooler bathroom; your core body temperature drops and sleepiness hormone melatonin is produced - as noted by a 2019 study lead by The University of Texas at Austin. Ideally, this is one hour before bed too.
5. Take a magnesium based sleep supplement.
A 2017 paper by The University of Leeds highlighted magnesium could reduce anxiety by 31% - which can otherwise contribute to bedtime procrastination. Like in step 2, speak to your health professional first.
6. Read and journal for 20 minutes.
A 2009 study by the University of Sussex found reading can reduce stress by 68%, with the effects starting in just six minutes. My book recommendation has to be my own - Bear, Lion, or Wolf (naturally!). Second, this is a great time to reflect on the day past with a little journaling - like I do with my Mi Goals Sleep Journal.
7. Wear an eye mask.
Remember - blocking out light is the number one way to improve your sleep, and that includes through the evening. I recommend a 100% light blocking mask, found in my Sleep Kit.