It’s so important to protect both the first and the last hour of each day.
I think these are the two most important hours in a day, as they will make or break the day ahead.
And because sleep is so vitally important to our health, this week we’re going to look at how we can protect the last hour of each day and subsequently improve our sleep quality.
Importance
Sleep is crucial.
More specifically, good quality sleep is crucial. Sleep underpins every aspect of our health and wellbeing. If you’re not getting enough quality sleep, you’re going to start to suffer across all areas of your life.
You need sleep to clean metabolic waste from your brain, to recover physically and mentally, and to regenerate tissues, among myriad other functions. A lack of sleep leads to reduced immune functioning, increased systemic inflammation, increased blood pressure, and weight gain, among many other detrimental consequences.
And one of the best ways to ensure we’re getting good quality sleep as often as possible is to protect the last hour of each day.
This is largely due to the role of the circadian rhythm - our internal clock which controls the release of various hormones which will either help us sleep, or will wake us up.
To give one example, bright light disrupts melatonin production - the hormone that makes us feel sleepy - thus impacting our sleep.
“Our modern lifestyle, in which we spend most of our time indoors looking at bright screens and turn on bright lights at night, activates melanopsin at the wrong times of day and night, which then disrupts our circadian rhythms and reduces the production of the sleep hormone melatonin; as a result, we cannot get restorative sleep.” - Dr. Satchin Panda, The Circadian Code
Supporting our circadian rhythms, and not fighting against them, will ensure all the hormones are released at the right time, and our bodies and minds are physically ready to slow down and get some quality sleep.
Here’s how you can support your circadian rhythm with an intentional evening routine.
Implementation
Create your own routine.
Create a routine that will help you wind down and act as a signal to your body and mind that it’s time to sleep.
Practices you might include:
Gentle movement - stretching, yin yoga, foam rolling
Meditation or mindfulness practice
Journaling
Reading (not on a screen)
Hot bath or shower
Guidelines:
Avoid using screens for this final hour
Utilize dimmers on lights, try to avoid any bright or cool-colored lighting
Avoid food and drinks (a cup of tea and a light snack can be beneficial before bed, but not within this one-hour period)
Avoid stressful content and situations - the news, conflict, stressful conversations
Make an appointment with yourself.
Figure out when this routine will start each night. Since it’s so important to stick to a consistent sleep schedule, this should be at the same time every night.
For example, I’ve got a daily recurring block in my calendar from 8:45-9:45 each night for this routine.
It’s too easy to get to 10pm and realize you haven’t done anything to get yourself ready for sleep, and consequently, your quality of sleep suffers.
Furthermore, it’s so important to be consistent with this routine - stick to the same time and the same practices as much as possible, so your body can predict when it’s time to sleep, and to start preparing accordingly.
Helpful resources
Articles
9 Steps for an Effective Evening Power-Down Routine
5 Ways to End Your Day Mindfully
You Don’t Need to Sleep More. Focus on Sleeping Better
Books
The Sleep Solution - Dr. W. Chris Winter
Sleep - Nick Littlehales
The Sleep Revolution - Arianna Huffington
Before you go
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