Set a bedtime
Choose a consistent time to go to bed and set a “bedtime alarm” so you’ll know it’s time to start your routine.
Get some sleep
As basic as it seems, sleep is essential. It nourishes our brain so we can concentrate, think clearly, and remember things effectively.
Not surprisingly, childhood trauma is linked to chronic sleep challenges. If you struggle with sleep, it may be because of ACEs. The good news is, the more we use any of these healing practices, the better our chances of a good night’s sleep.
Here are three ways to start living your best sleep life
Make a routine
We are wired for routine.
When we do things consistently, those actions begin to “cue” certain reactions almost automatically. Making a cup of tea just before going to sleep, for instance, will cue your body that it’s time for bed once you’ve done it consistently.
Here are some ideas for bedtime cues. Choose the ones you’d like to try and build them into your own bedtime routine.
Drink a hot beverage
Make a cup of herbal tea. Bonus: sip it without being distracted by your phone or TV.
Listen to music
Put on a relaxing song and close your eyes or dim the lights (just try not to look at a screen).
Take a shower
Take a warm shower or bath.
Stretch
Do a few simple stretches — roll your head from side to side; tuck one knee and then the other up to your chest; roll your feet in circles.
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Prepare a place
Your environment can set you up for a good night’s sleep – or set the odds against one. Here are ways to make your space ready for a good night of slumber.
Get cool
Between 60–70 degrees, if possible.
Lights out
Make it as dark as feels relaxing to you. If total dark feels uncomfortable, experiment with low-level lighting and even different soothing colors.
Tuck in your phone
Before you get into bed, tuck your phone in a drawer or out of reach. Light from a screen signals your brain to stay alert.
Block the noise
Do whatever you can to minimize disruptive sounds. Or use our soothing sounds.
Smell something soothing
Like a scented lotion or a room spray — it could even be a favorite sweatshirt.
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Soothing sounds
Create a playlist of sounds that can help you relax before bed. These could be soothing music, a guided meditation, or relaxing nature sounds.
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