Sleeping Advice From A Night Owl

Before the stroke of midnight, I am already hours into my workday. My assigned tasks are wrapping up, and I am looking forward to a bit of lunch to power me through the rest of the shift. But after I clock out for the day, I am off to more fulfilling work. I step into the role of wife and mother. I rouse my sleeping family and get them out the door to their days. It isn’t until my house falls quiet again that I can retreat to the world of slumber. If I am lucky, I will get about four to five hours of uninterrupted sleep before picking up my daughter from school, making dinner, tidying up, spending a little family time, and then off to work again to repeat the cycle.

When I tell people my average day, I am usually met with When do you ever sleep?!

Over the years, I have been desperately analyzing my day, experimenting with new sleep routines, and figuring out how to maximize my sleep during an average week. But between a global pandemic and my role as super mom, the window of sleep seems to grow ever tighter. However, through my quest for deep sleep, I have found some critical components to ensuring better sleep in those few hours.

Set a Bedtime Routine

Routine is probably the number one thing people suggest in getting a good rest, but it is essential for maximining the snooze minutes. A bedtime routine sends a message to the brain that it is time to wind down and that the body will be attempting to reach REM sleep. While some people prefer an extensive bedtime routine, a simple practice consisting of only a couple of steps can be enough to establish a sleep routine.

I stick to a quick practice to maximize my sleep and keep a routine easier to follow. I start with a calming shower. Not only does the shower wash away the daily grime from skin and hair, but it also can help wash away the mental grind with it. Especially after an over-stimulating day, I imagine washing the stress and stimuli from my hair and watching it go down the drain. Afterward, I moisturize my skin and hair, imagining love and beauty being applied with every product. Sometimes I polish off this routine with a cool drink of water or a hot cup of sleepy tea, both for hydration and to keep my stomach full for the duration of my sleep.

Find the Right Stimuli

An utterly silent space is ideal for restful slumber for some people. For others, there must be some external stimuli happening. Some experts suggest soothing sounds, while others insist that a tranquil atmosphere is a key to optimal sleep.

For those like me, who feel like their brain never shuts off, I focus on the stimuli I already have. I address this issue by often ensuring I have taken care of essential tasks. I assure all the emails, phone calls, and messages are responded to before powering down. Crossing off these to-do tasks allows my brain to relax and keeps me lying awake with everything I still need to do.

Next, I like to set soft, instrumental music or a walk-through mediation to help me drift off to sleep. On occasion, when my mind is running too rampant, I put on a movie or show I have seen dozens of times. A program I have already seen does not hold my interest as much as I already know what will happen. However, I have moved away from this being my primary as the blare from the tv when my program is finished often wakes me from my sleep.

A comfortable environment is another major player in setting the right stimuli. Thanks to black-out curtains, my room remains very dark. When I want a little light, I leave my salt lamp on. The gentle glow adds some soft ambiance, and I often refer to my room as the bat cave. As a bonus, clean sheets and a spray of lavender spray to my pillows can usually ensure a night of deep and restful sleep.

Optimize Your Alarm

Setting your alarm is one of the most significant issues with sleepers, especially those who feel they are not logging enough sleep time. Before sleeping, I always determine what I need to do before getting up and how much time I need to allot to get me out the door on time. For me, however, how I wake up sets the tone for the day. If I wake up with barely enough time to get dressed, my whole day feels like rushing through everything. However, if I ease into my day, I feel the fluidity carry with me for the remainder of the day.

Have a Wake Routine Too

Awaking ritual is just as important (although I tend to find it more beneficial) than a bedtime routine. Starting the day with something positive can be the foundation for a joyous day. Once that alarm goes off, I spend a moment gathering my thoughts and then write a quick thing I am thankful for in my planner. This simple practice puts me into a positive mindset before my feet hit the floor.

Once I have committed to start the day, I enjoy a simple beauty routine to get me started. Usually accompanied by some inspiring music and a warm cup of coffee, I clean and moisturize my face, put on some makeup, and find an outfit that fits my mood but is still practical to the day’s needs. Taking time for myself each “morning” allows me to spend some time boosting my morale and getting my mindset into a place where I feel unstoppable.

I’m not alone in this routine. I once suggested this for a friend who was struggling through her morning, despite the ridiculous amount of caffeine she had already consumed. I told her to try waking up a little early each morning and put on her makeup before work. Within a couple of days, she told me she felt tired in the morning but had more focus and ambition than she had had in some time. A little self-care before and after sleep can do wonders for one’s mental health.