I’m Asleep by 10:30 Every Night — Here’s My Wind-Down Routine


Young woman sleeping peacefully on her bed at home

I don't just love sleep — and I mean really, who hates to sleep, except maybe your fussy 3-year-old? — I also view it as a necessary tool in my healthy routine. As someone who lives with bipolar II, I know I need to get quality sleep in order to function at my best and take care of a mental health. I make sure to get at least around seven hours of sleep a night. And since I'm usually up between 5 a.m. and 5:30 a.m. to work out before I go into the office, that means I need to be fully snoozing by about 10:30 p.m.

For a lot of us, that seems impossibly early. What about after-work events? That Netflix show you are binging? How can you peel yourself away from Instagram and actually fall asleep? I have a pretty specific wind-down routine that helps me relax from the busy day and get ready to sleep. I should add, I'm also pretty genetically blessed when it comes to sleep: I've never really had trouble falling asleep, except when I'm in a manic phase, and I don't typically wake up often in the middle of the night. I've never needed to take ZzzQuil or melatonin for sleep. But I also credit these five things for helping me doze off at a reasonable hour.

I Stop Drinking Coffee by Noon

I have a pretty high caffeine tolerance anyway, and usually have about two cups a day, but I always make sure to stop drinking it by noon that day so it doesn't interfere with my sleep later that night. "Caffeine can last for as long as six to eight hours and it can disrupt the sleep architecture," explained Alon Avidan, MD, MPH, director of the UCLA Sleep Disorders Center in a previous interview.

I Take a Bath

I'm a big fan of baths. I don't usually take them to feel clean, per se, (if I'm really sweaty and gross, I'll take a full shower), but they do help me feel relaxed. I usually hop in the tub after dinner and dishes, typically around 8:30 p.m. or 9 p.m., and use a lavender-scented bubble bath. I soak for about 20 minutes and try and unwind from the day.

I Drink Chamomile Tea

I love drinking tea at night to help destress, and my favorite is chamomile. Although there is only five milligrams of CBD per bag (which is not that much — I take about 30 milligrams a day in a tincture), the chamomile is calming and soothing. It has helped relieve my anxiety in the past, and at night it helps me wind down and get ready for sleep.

I Stop Looking at Electronics

"We find that a lot of people bring electronics into the bedroom aRead More – Source