Diary / Wellness / Sep 26, 2022
A 3 Step Routine for a Better Night of Sleep
Written by: FIT LIKE KRYS
So, you have trouble sleeping? I know the feeling. Being a fitness professional, I spend a lot of time with my brain on 'high-energy' mode and it's a challenge sometimes to just turn it off. On the nights that my brain and body still have energy to burn, I ease my way into dreamland with a few simple things. Next time you find yourself staring at the ceiling, try out this three-step bedtime routine.
Step 1: Set a Digital Curfew
Usually when we have trouble sleeping, what is the first thing we do? Grab our phone. Scroll through Instagram. Read the comment section of the latest E! news article. Scroll back to like two years ago on someone's photo feed to see for yourself if they've gotten plastic surgery or not. We get ourselves in deep. Looking at your phone is the last thing you want to do. It actually makes you more alert and is said to decrease REM sleep.
So put it down. Pick a reasonable time that your phone goes to bed and make it at least 30 minutes before you. Plug it in, put it on do-not-disturb mode and don't pick it back up until the morning.
Step 2: Try Aromatherapy
Repeat after me: Lavender toes. No, that's not a typo. I'm not sure when it started, but on really long days when I'm all wound up, I give myself a three-minute foot treatment that totally relaxes me (not to mention makes my feet super smooth).
What you'll need:
Clean pair of socks
Lotion with a relaxing scent, like lavender or jasmine. I like the LUSH 'sleepy' lotion
Right before bed (and after you've put your phone to sleep) soak a washcloth with hot water. Sit on the edge of your bed and wipe each of your feet clean. Take a small amount of your favorite lotion and rub your feet down (30 sec each). Put some socks on to seal in the moisture and tuck yourself in.
Step 3: Read and Breathe
Find an actual book. That's right, one with pages. I prefer a quote or inspirational book, something I can flip through. Keep it next to your bed. Read for just a few minutes and then put your book down and close your eyes. Take deep breaths. Use a count of five on the inhale and a count of five on the exhale. Complete 10 rounds. You’ll feel instantly relaxed. Sweet dreams!