Pure Sleep

Establishing a Mindful Bedtime Routine

Did you know establishing a mindful bedtime routine helps you fall asleep faster and trains your brain to be a better sleeper?

Sleep deprivation, broken sleep, and restless nights have serious disadvantages to your health and energy during the day. A lack of quantity and quality rest reflects directly in your stress levels, mood, productivity, problem-solving abilities, emotional balance, and immune system function.

Getting back to the basics of establishing a mindful bedtime routine will do wonders for your world!

Prioritizing your health is a foundational piece to improve your quality of life. Sleep cannot be overlooked if you are serious about improving your energy, performance, and wellness.

Here are helpful tips to establish a mindful bedtime routine. Implementing these practices will improve the time it takes to fall asleep, enhance your sleep quality and support your health. Consistent quality sleep will set you up with the energy and presence you need to be the best you!

1. Maintain a Sleep Schedule

Be consistent with the time you get into bed each night to support a balanced circadian rhythm. Plan your night accordingly to ensure you are catching enough Zzz’s.

2. Turn Electronics and Screens Off 30 Minutes Prior to Bedtime

Don’t watch TV in bed or scroll through your FB feed right before you sleep. Not only are the blue lights from electronics hurting your body’s natural melatonin production, but they are also signaling your brain to stay alert and prevent your nervous system from relaxing. Turn all screens off 30 minutes before you hop in bed.

3. Avoid Late Night Snacks and Alcohol Before Bed

Eating late or drinking alcohol before bed is not supportive of your sleep hygiene.  Late night meals encourage weight gain, are hard on your metabolism, and affect your quality of sleep. Alcohol works as a depressant and can make you feel tired; however, as soon as the effects wear off, it disrupts your circadian rhythm and lowers your melatonin production, delaying REM sleep. Over time it can cause insomnia. 

4. Prepare Alarms and Close Down Your House

Give yourself peace of mind by closing down your surroundings before bedtime—close curtains and lock doors to avoid anxiety and disruption in the night. Prepare alarms and anything you can prep for the morning to have more ease upon waking up. This will help you begin the day in a better mood.

5. Enjoy a Warm Cup of Herbal Tea

A warm cup of herbal tea an hour before bed is wonderful for encouraging relaxation. Hemptealicious Lavender Chamomile herbal tea soothes the nervous system and promotes a calm mind. Put yourself at ease and enjoy a cup of tea in peace. Make sure to do this at least an hour before bed so you can use the bathroom before you drift off and avoid sleep disruptions.

6. Create a Cozy Atmosphere

Adjust your thermostat before drifting off to sleep. Your circadian rhythm regulates your body’s temperature, which averages at 98 degrees. When you lower the temperature in your surroundings to 65 degrees, it will help you feel drowsy. Heavy blankets, a good pillow, and a dark room are optimal for deep sleep. Keeping your room dark during rest will support your natural production of melatonin.

7. Wash Off Stress With a Hot Bath or Shower 

After a long day taking a hot shower or bath is a great way to relax, destress, and prepare for a sound night of sleep. Pro tip: After you rinse the stress of the day off, apply 500mg CBD Warming Balm to any tense muscles for deep soothing care.

8. Take Pure Sleep 30 Minutes Before Bedtime 

Before you brush your teeth, 30 minutes to an hour before you get into bed, take one serving of Pure Sleep. Our scientifically formulated CBD + CBN and Melatonin sleep products support deep restorative rest and improve your energy the following day.

 9. Make A To-Do List For The Next Day

We have all been there lying in bed with our thoughts racing about what we need to do tomorrow or what we did not do today. Practice organizing your priorities, goals, and road mapping your to-do tasks. This is a very effective way to stay on top of your to-dos, manage stress, save your precious energy, and free up mental space.

10. Journal

When you have a lot going on, it can be very therapeutic to compartmentalize things. A great way to clear your head is to write down your thoughts and feelings. Just jot things down freely, don’t think about spelling or writing complete sentences; just focus on clearing your mind of noise and fears so you can have more peace.

11. Release Tension With Stretching and Deep Breathing

Before you get in bed:

  • Take some time to stretch your body and focus on your breath.
  • Use this time to tune in to where you are holding stress.
  • As you breathe, soften your body and stretch out those sore areas.

Your sleep quality improves when you relieve tension and stress in your muscles before bedtime.

12. Relax Your Senses With Aromatherapy 

Use calming essential oils such as lavender. Diffuse in your bedroom for a calm, clear atmosphere. Misting your pillow with some lavender essential oil is another wonderful technique to reduce stress and enhance your rest experience.

13. Make a Sleep Soundscape Playlist

Falling asleep to a soothing soundscape encourages quality rest and reduces stress. Classical music and sleep wave frequencies support the brain to focus, slow down thoughts, and promote deep relaxation. Look for a sleep meditation playlist or create your own. 

Establishing a healthy bedtime routine is one of the best things you can do to prioritize your wellness and improve your energy! There are several benefits to maintaining a healthy nighttime regime that will raise your quality of life as soon as you start prioritizing your sleep.