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Setting a Bedtime Routine

Elements Massage Gilbert Jul 20, 2016

We all could use more sleep. Whether it’s the inability to drift off due to stress or the habit of looking at your phone while in bed, quality sleep is an integral component to your health that seems to of fallen by the wayside lately. To help you re-up your bedtime game plan, at Elements Massage Gilbert, we recommend you set a consistent bedtime routine and stick to it. You can even challenge yourself to try it out for at least seven days in a row and see if you notice any difference in your energy levels, your ability to wake up more naturally feeling less groggy, and your overall mood throughout the day.

To cultivate a positive sleeping experience, here is what our professional team recommends to make the most of your shuteye time:

  1. Start Early
    In order to fall asleep quickly, you should refrain from high-stimulus activities for at least one hour before you go to sleep. This means no television, computer, phone, or video games. Instead try reading a book to help signal to your brain and body that it is time to wind down.
  2. Drink Water
    Switching to water in the afternoon instead of that extra cup of coffee or tea and trading out your post-work glass of wine for a nice cup of ice water can help hydrate your body and alleviate sleep issues when you crawl into bed.
  3. Create a Ritual
    Pick something to do every evening at the same time like a cup of tea, fifteen minutes of yoga, a nice shower, stretching, massage, or meditation. This ritual can help shift you in the direction of calmness needed to boost the quality of your sleep and induce production of melatonin.
  4. Calm Environment
    It can be hard to sleep in a messy room with clothes on the floor or paperwork scattered everywhere. To help calm your central nervous system, try and cultivate a clean environment clear of clutter and debris.
  5. Aromatherapy
    Oils like lavender, sandalwood, and chamomile can have a sedative effect when inhaled. At Elements Massage Gilbert, we sometimes incorporate the use of oils in our massage practice to induce relaxation and you can take home this method to your bedroom environment to bring on better sleep. 

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