We’ve all been there, tossing and turning for hours only to get out of bed exhausted, pull out our phones and google “why the hell can’t I sleep???” The answer is usually the same: we need a nighttime routine. According to the Mayo Clinic, setting time aside to prepare for bed can help you wake up feeling better rested. But what does a bedtime routine even look like? Where do you start? There’s a lot of confusing information out there, so we’ve created a routine that includes 6 basic steps to help you get into the rhythm of bedtime:
Step 1: Establish a bedtime, and stick to it.
As a kid, “bedtime” may have felt like a bad word but our parents were actually setting us up for healthy sleep habits that can help us as adults too. A realistic bedtime is different for everyone. If you tend to stay up late consider choosing a later bedtime instead of forcing yourself to sleep too early. The CDC recommends 7 or more hours of sleep for adults so plan your bedtime with your wake up time in mind.
Step 2: Turn off your phone.
It’s harder than it sounds, but turning off your phone can help wind you down and give your eyes a rest before going to bed. Putting your phone away in the first step of your routine makes it harder to be tempted to start scrolling while brushing your teeth. According to this Harvard study, looking at your phone before bed not only makes it harder to sleep, it can also worsen the quality of your sleep meaning you may wake up feeling more tired than when you went to bed.
Step 3: Hygiene.
If you shower at night, now’s the time to do that! It’s also the time to brush your teeth and do your skincare routine. This is the perfect step in your routine to put on a face mask like the soothing Hugs Chamomile Clay Mask. Letting your mask dry as you finish your routine can make it feel more like a spa day and less like a mundane weekday night.
Step 4: CBD and water.
One mL of the Hugs Nightcap and a full glass of water is the grown-up version of mom bringing you a warm cup of milk. Think of it like tucking your brain into bed and kissing it goodnight. CBD affects everyone differently, and you know yourself best so feel free to do this step earlier or later to maximize bedtime routine success. Remember, your bedtime routine should fit your needs and lifestyle.
Step 5: Stretch.
Don’t worry, we’re not asking you to do a full yoga routine, but some time spent stretching out your body can help you let go of the stresses of the day. Harvard Health says stretching is most beneficial when done daily so adding it to your nighttime routine is aiding you in creating another healthy habit It can also feel easier to sleep when you’re comfortable so now’s the time to stretch out any sore or tight muscles.
Step 6: Bedtime!
Ok. Your phone is off, your face is washed, your CBD is doing it’s thing, so now what? After a while of using your routine, your body will learn that after all these steps it’s time to enter dream land, but at first, your brain may still feel awake and active. Instead of getting your phone back out or putting on a show, try reading a book, journaling, or doing a simple breathing exercise to tell your body it’s time to rest.
It takes time to build a habit so start now, push yourself to stick to it, and eventually it will become second nature. It can sound daunting to commit to every step of a bedtime routine but creating one that actually fits your lifestyle and needs will make it easier to stick to when life gets crazy. If it feels like too much to commit to, decide on two steps to do nightly or choose a few days a week to start implementing your routine and build up to full time. If beginning a new nighttime routine still feels daunting, choosing your perfect bedtime CBD product can be a good place to start.