Successful people all attribute the hours before bed as critical to the success of their next day and their wellbeing. What are these secrets to life? And is sitting in bed and sinking into the depths of an instagram black hole not the ideal way to end the day? We’ve compiled some tried and tested routines from some of the most A+ humans (Hi Oprah!) and mashed them in together to create the ultimate pre-bed routine. Ready, go.
Set a hard deadline on bedtime.
Going to sleep within about an hour of a set bedtime and wake-up time on most days actually makes a lot of sense. When our routine is out its likened to mini-jet lag! But without any fun holiday prior.boo.
The reason for this is that our bodies and brains become accustomed to sleep and wake cycles. Dr Breus (Oprah’s sleep doctor!) explains that you need to aim for ideally around seven and a half hours - which is the 'sweet spot' for slumber:
'The average sleep cycle is 90 minutes long and a typical night of sleep includes five full sleep cycles,' he said.
'So, if we apply some simple maths, 90 x 5 is 450 minutes - or 7.5 hours.'
Oprah’s doctor, people. So I’m going to trust him and his sleep maths on this one.
Do something creative before bed
Vera Wang, another KWEEN spends time each night being creative. Studies show that creativity peaks at your brains non optimal periods in the day. Ie. when you brainDED after a long day. Smart people (AKA. Researchers) believe this is true because your mind is less restrained at night. Your ability to make logical connections worsens, but it works in your favor because you’re able to make connections you wouldn’t have been able to otherwise. Kewl.
Back to Bath-ics
A nice hot bath will start winding down your mind and body. According to Jessa Gamble, a well-known author and sleep scientist, a big component of our circadian rhythm during the day is temperature regulation. Prior to hitting the bed, our body’s temperature drops naturally, which activates other natural reactions that prepare us for sleep. This shift enables the body’s heat to escape through the skin, which is why you may notice your skin gets warmer during nighttime.
Whilst getting your bod to peak sleep temp - Add some aromatherapy oils and some salts to your bath to stimulate circulation, flush out toxins and promote hydration. Put on a hair mask. Soak for 20 mins and bob’s your extremely relaxed, hydrated, detoxified, chill uncle.
These are pretty and they work: French Girl organics Sea Soak
Get some jazzy pjs
Arianna Huffington, yet another KWEEN and sleep guru recommends investing in pyjamas. Apparently our brains switch when we put them on and go “ok time to shut down now”. Make sure you have dedicated sleep wear so you’re lil brain doesn’t get confused when you put on a t-shirt you sometimes wear to the gym…cos it’s not 80s aerobicise time. It’s sleep time.
Try Homebodii on for size
Set the mood and unplug
Start dimming the lighting in your room and limit your exposure to blue spectrum lights. Even a few seconds of blue spectrum light (I’M LOOKING AT YOU INSTAGRAM BLACK HOLE OF DOOM) has been demonstrated to critically disrupt melatonin production.
Instead, set your alarm and put your phone on the charger and do.not.touch.again until the morning. Nothing good happens past 9:01pm ok. Use a dim amber coloured lamp and light a candle to get into the mood. We’re loving the Tobacco & Hay from the Crosslane candles collection at the moment.
Put on some chill tunes
We’ve previously talked about this on the blog but certain frequencies of music can literally lull your heartbeat towards the alpha and theta states optimal for sleep.
Dr . Michael Breus, Ph.D., upwave sleep expert and author of The Sleep Doctor's Diet Plan: “Reputable studies find that music with a rhythm of about 60 beats a minute helps people fall asleep. As you are falling asleep, your heart rate begins to slow, and starts to move toward that 60-beats-per-minute range.” In other words, slow music “tunes” your heartbeat toward the sleep zone.
So key takeaway…no Sandstorm by darude before bed.
Side note: I just googled for this song…Google lists the opening lyrics literally as “Duuuuuuuuuuuuuuuuuuuuuuun
dun dun dun dun dun dun dun dun dun dun dun dundun dun dundundun dun dun dun dun dun dun dundun dundun
dundun dundun dundun… More”
We’re liking Vancouver Sleep Clinic // Ayahuasca at the moment:
Now that you have your non sandstorm tunes on and you are well into your wind down, it’s time for your beauty routine. I don’t need to tell you how important taking care of your skin is.
Use an epic night treatment to dial up the hydration and cell turnover whilst you sleep. We’ve heard great things about the Lineage Water Sleeping Mask. It’s formulated with highly concentrated Hydro Ionized Mineral Water to deliver high doses of moisture to stressed, parched skin.
KOVRD pillow slip
Now that you have a beautiful night time mask on, the last thing you want it to do is benefit your pillow rather than your skin. Using one the Kovrd Pillow Slips will not only prevent the mask from seeping into your pillow but it's also super important to sleep on a clean surface. Your pillow actually has an enormous amount of bacteria on it after not washing it for even a few nights.
Use the Simple KOVR for sensitive skin or use the Clean KOVR which has the added benefit of 11 essential oils that will benefit your skin AND help you off to sleep. Shout out to lavender, chamomile and Ylang-Ylang to name a few!
Crack open a book
Bill Gates reads every night for an hour before. Bill gates is a billionaire. If I read overnight before bed I will a millionaire. You just can’t argue with logic people….
Aside from the obvious benefits of gaining new knowledge, reading daily has also been shown to reduce stress and improve memory. A 2009 study from the University of Essex revealed that reading for as little as six minutes a day can reduce stress levels by up to 68%.
Write down your three goals for tomorrow
Put a cute notepad by your bed and write down three goals you have for tomorrow. The unconscious and subconscious mind will be working to generate ideas and solutions and pull information in the past memory to apply in the situation. Sounds legit! American Express CEO Kenneth Chenault, another very successful human does this. Worth a try!
And there you go, the ultimate pre-bed routine. I’m assuming that if I follow this, that I will morph into the love child of Oprah and Bill gates. Boprah.
Enjoy Baes x