Welcome back? Here is what a pre-bed routine, that is designed to improve sleep quality and help you fall asleep fast, looks like:
120 minutes before bed – Begin fluid restriction. Nobody likes to wake up from a sound sleep to use the toilet even once a night.
90 minutes before bed – Gargle, brush, and floss. This keeps me from late night snacking.
75 minutes before bed – Write down what has my attention. Common topics are: yesterday, today, tomorrow, family, friends, clients, work, house, car, garage, revelation.
60 minutes before bed – TV, iPad, iPhone, and light bulbs that are brighter than 25 watts go off.
30 minutes before bed – 3 MinChex, 6 AF Betafood, and 3 Antronex washed down with 3-4 oz of Natural Calm. These nutrients help my body establish parasympathetic dominance. PSD is when the body recovers, repairs, and gets REAL rest.
5 minutes before bed – I use the toilet and get into some pajamas.
1 minute before bed – Every light in the house is out.
Bedtime – Deep breathing for five – ten minutes. I alternate what side I sleep on every night. My body pillow goes between my knees to help keep my spine aligned.
I fall asleep fast because my body is used to this pattern of events and knows that the next thing to do after deep breathing is sleep.
Thank you for reading this series on sleep. We will have new posts in the new year!
The Staff @ LVNC