How to Go to Bed
Sleep is essential to the body functioning at it’s prime. It’s related to the metabolic process, the recovery and rebuilding of muscles, brain power optimization and mood stabilization. In fact, it’s the first question Margaret Barschow, owner and founder of MARGO’S, asks when taking on private clients. Below is a simple and effective bedtime routine for someone looking to add structure to their evenings and optimize their sleep habits. According to the best practice of Sleep Hygiene, it’s best to do these practices outside of bed. This way you your mind reserves that space for intimacy-such as sleep and sex.
Make sure your bedroom is a sanctuary for sleep. Invest in items like blackout curtains, quality pillows, table lamps, and a noise machine. Set yourself up for a successful sleep experience.
Set a Consistent Bedtime: Choose a time to go to bed that allows you to get 7-8 hours of sleep each night, and stick to it as much as possible. This helps regulate your body's internal clock and improves the quality of your sleep.
Turn off Electronics: Turn off all electronics (phones, laptops, TVs) at least an hour before bed (use your bed time set above to determine when that is). The blue light emitted by screens can suppress melatonin production, making it harder to fall asleep. Utilize the do not disturb feature on your phone to limit distractions.
Take a Warm Bath or Shower: A warm bath or shower before bed can help relax your muscles and signal to your body that it's time to sleep. We use shower steamers to make the experience extra luxe or add oils to the bath. Make it a moment to look forward to. This doesn’t have to be for cleanliness purposes so even if you showered in the morning, a warm bath will do you good.
Get Comfy: Change into comfortable sleepwear and crawl into bed. Materials matter. Pay attention to your favorite PJS or loungewear. Notice what type of fabric you like-invest in those pieces. If you prefer to sleep in the nude, go for it! It’s great for temperature regulation.
Practice Stretching: A few gentle stretches can help release tension in your body and calm your mind. Try a MARGO’S stretch class to learn a routine that helps promote relaxation.
Drink a Cup of Herbal Tea: Chamomile, valerian root, and passionflower tea are all great options for promoting relaxation and sleep. Choose a caffeine-free blend and sip it slowly before bed. We like Sleepy-time tea by Celestial.
Read a Book: Reading a book can help distract your mind from the day's stressors and promote relaxation. Choose a calming book, such as a light novel or a self-help book. Do this outside of your bed as discussed such as in a comfy chair or on the couch.
When lying down to sleep:
Breathe and Be Thankful: Try two-sip breathing as practiced in all cool-downs at MARGO’S. Inhale deeply to fill the belly, again to fill the heart, then exhale. This helps to calm the nervous system. When you return to normal breathing, take a few minutes to reflect on things that you are grateful for. This can help promote positive emotions and reduce stress.
Following a bedtime routine can help take out the guesswork. Most adults have a difficult time self regulating. Following a systematic approach to your evening can actually enhance your experience. Plus, promote relaxation and sleep, allowing you to wake up feeling refreshed and ready for the day ahead.