Simple steps to support deep, restorative sleep
To be honest, I’m writing this post as much for me as for anyone else. It seems like I spend all afternoon and evening feeling tired and excited to go to bed, but as soon as 10 p.m. hits I have a sudden burst of energy and I just want to stay up and chat until midnight. Add pregnancy insomnia to that and a third trimester belly and I’m a mess!
As I prepare to give birth this month, I’m taking my bedtime routine seriously and making sure I get all the rest I can while it’s still an option. Even if you don’t have a pregnancy working against you, we’ve all had those nights where we lay in bed exhausted, but our minds decide to run a marathon.
The good news is, winding down doesn’t need to involve a complicated routine—or even a sleep aid. Just a few intentional tweaks to your evening rhythm can signal your body and mind that it’s time to rest. Here’s what I’m doing to get the most of my last few weeks of pre-baby sleep
Dim the Lights (and Your Screens)
Our brains are wired to respond to light. Bright overhead lights and glowing screens can trick your brain into thinking it’s still daytime. About an hour before bed, try switching to soft, amber lighting—think lamps, salt lights, or candles. You could also consider setting a “screens off” alarm to remind you to get off your screens.
I admit, this one is hard for me. After putting my toddler to bed, sometimes I just want to scroll or sit down and watch something with my husband. I’ll still allow myself to do this from time to time, but at least a few days a week, I’ll make it a point to go for a screen free evening.
Create a Mini-Ritual
The body loves consistency. A simple evening ritual—even just 10 minutes—can train your nervous system to relax. This could be making a cup of herbal tea, doing light stretching, reading a book, or writing in a journal. Keep it easy and enjoyable.
I’ve been enjoying my nightly meditation/affirmation audio as I sit in the rocking chair in my bedroom. It’s about 15 minutes of soothing, calming affirmations, preparing me to release all fear and have an amazing birth. It’s just right for me in this season, but you can always find one that fits what you’re going through in your life right now.
Mind Your Daytime Routine
What you do during the day matters just as much as what you do at night. If you’ve had caffeine late in the day, skipped meals, or been sitting for hours, your body may not feel ready to sleep. Staying active during the day, keeping hydrated, and eating balanced meals can set you up for better rest at night.
Now that the weather is warming up, my son and I are spending a lot more time outdoors and that’s really helping. We’re taking walks, playing, and connecting. At night we usually have a banana as a bedtime snack and it’s just right.
Consider Supplements
Sometimes a little extra minerals or some well-chosen herbs can go a long way. At various times, I’ve tried a few different things depending on my needs. Sometimes just a simple magnesium or calcium supplement does the trick. Lately, I’ve been taking a combination of the two.
If I’m having trouble sleeping at a certain time of night, I usually look at which meridian is active during that time and try to support the corresponding organ. For example, if I’m just lying in bed awake for all of the 11 p.m. hour, I know my gallbladder might be struggling. I’ll focus on eating more beets or take some ox bile during the day to support it.
If I’m waking up at 5 a.m. every morning and having a hard time going back to sleep, I’ll take Dr. Christopher’s Lower Bowel formula to support my large intestine. I find that this extra support to targeted organs makes a difference in my sleep!
Be Kind to Yourself
Some nights just don’t go as planned. You do all the “right” things and still find yourself tossing and turning. It happens. Instead of getting frustrated, try shifting to gratitude or curiosity. “What’s my body trying to tell me?” Often, that self-compassion is the missing ingredient for rest.
This happened to me the other night. I usually get really annoyed, but this time I decided to enjoy the quiet house to myself. I went downstairs, enjoyed a cup of tea, and listened to a podcast. An hour later I was ready to try again and went right to sleep.
If you have a go-to item on your nightly wind-down routine, I’d love to hear it. I think we could all benefit from a calmer, more restorative night’s rest and it all begins with the lead up.
