In today's world, sleep disorders are increasing steadily. More and more people are having difficulties falling asleep and staying asleep. However, the night is much more than just a phase of rest. It is a crucial time when our body initiates self-healing processes and stimulates detoxification. It is the time when our thoughts and emotions are processed. Yet, when our circadian rhythm is out of balance for an extended period, it has significant effects on our metabolism, respiration, blood pressure, and hormones.
"A good day begins the evening before." Have you ever considered how important good sleep is for your health? Not only to feel rested the next day, but also for your hormone health. Here are a few tips on how to improve your sleep routine to keep your hormones in balance and make the most out of your sleep: 1. Avoid caffeine in the evening: You love your coffee, but did you know that caffeine can still have effects in the evening? Even if you drink it in the morning, it can impair your ability to fall asleep at night. Try to reduce the consumption of caffeinated beverages in the afternoon and evening so that your body can relax.
2. Go to bed early: It's not only important to get enough sleep but also to go to bed at the right time. Try to go to sleep before 11 p.m. so that your body has enough time to prepare for sleep and you wake up feeling refreshed in the morning.
3. Reduce visual stimuli: The blue light from screens such as phones or televisions can affect the production of melatonin, our sleep hormone. Therefore, reduce screen time several hours before bedtime and use blue light filtering glasses to protect your eyes and improve your ability to fall asleep.
4. Avoid heavy meals: Late or heavy meals can burden your digestive system and lead to restless sleep. Therefore, try to have lighter meals several hours before bedtime so that your body can relax and you can sleep better.
5. Avoid alcohol before bedtime: Alcohol may initially seem relaxing but can affect the quality of your sleep and leave you feeling tired and exhausted the next morning. Therefore, refrain from consuming alcoholic beverages before bedtime and instead opt for a cup of calming herbal tea or a warm ISI (my favorite bedtime drink).
6. Create a relaxing evening ritual: A brief evening ritual can help relax your body and mind before bedtime. This could be a yoga or breathing exercise, but I also enjoy writing in a journal to organize my thoughts and reflect on the day. My evening highlight is relaxing on the Shakti mat (acupressure mat) while giving myself a foot massage with the Foot Balm.
7. Pay attention to room temperature and darkness: Pleasant room temperature and absolute darkness are important for restful sleep. Air out your bedroom before bedtime; a bedroom temperature between 15-19°C is optimal. Disruptive light sources can affect your sleep and also reduce the production of your important sleep hormone: melatonin. Therefore, darken your room as much as possible or use a sleep mask if necessary.
8. Choose relaxing entertainment: It may be tempting to watch a horror movie or an exciting action series in the evening before bedtime, but this type of entertainment can lead to restless sleep. Instead of stimulating your mind with exciting images and storylines, opt for a more relaxing option such as a book or a soothing bedtime audiobook. These help calm your mind and prepare you for a quiet and restful night's sleep.
9. Minimize electromagnetic radiation: Turning off the Wi-Fi router overnight and activating airplane mode on your phone can help reduce exposure to electromagnetic radiation. Studies have shown that this radiation can disrupt sleep and affect its quality by influencing melatonin production. By turning off these devices or putting them in airplane mode, you create a quieter sleep environment that contributes to deeper and more restful sleep.
Now you can create your very own evening routine from these little tips. It's not necessary to implement everything at once - just choose what personally suits you well and helps you to unwind.
Perhaps some of these things are already natural for you. By integrating these tips into your daily routine, you can not only improve the quality of your sleep but also promote your hormone health. Give yourself the peace and relaxation your body needs to function optimally and feel completely comfortable.
With love
Jana Noel 🤍