Getting adequate sleep is one of the most important aspects of overall health. In fact, sleep is so important that we recently talked about supporting better sleep habits on the Power Plant Podcast. We talked about how sleep deprivation can lead to chronic health conditions and a decrease in quality of life.
If you struggle with sleep issues, it’s also important to know that you are not alone as a huge majority of Americans struggle to get a good night sleep each and every night. However, it is also important to know that there are things that you can do to improve your sleep habits to support better health.
Having an evening routine can greatly improve the quality of your sleep. Evening routines are often viewed as something that helps children get to sleep each night, but the truth is that adults thrive on routine just as much.
Let’s take a look at how an evening routine can help reduce cortisol levels and help you get to bed earlier and stay asleep longer.
An Evening Routine for Better Sleep
Having a routine, in general, can be beneficial for a number of things in life, and sleep in one of them. If you are able to dedicate a certain amount of time each night to winding down your day, you can help reduce cortisol levels which is key to helping you sleep better.
Cortisol levels are supposed to be highest early in the day and then taper off into the evening just in time to go to bed. However, in those who deal with chronic stress, or who may have adrenal fatigue, cortisol levels may be out of whack. This can be a huge reason for sleep disruption.
However, incorporating a routine into your evening can help. Here are some ideas for a calming evening routine for better sleep.
#1 Pick a Time and Stick With it: Pick a time each night to shut off all electronics and focus on reducing your stress and winding down your day. It’s best to start your evening routine before 10 PM, as a cortisol spike tends to occur around that time. Focus on meditation, yoga, or reading a book to calm your mind before bed.
#2 Sip on Herbal Tea: Sipping on a mug of herbal calming tea like our Tulsi Holy Basil Tea can help calm you down and set the tone for a good night sleep. Instead of eating a sugary dessert, try enjoying a mug of tea after dinner.
#3 Take a Warm Bath: If you are feeling stressed out, take some time out to take a warm bath before getting ready for bed. This can help calm your mind and body signaling that it’s time to rest.
#4 Supplement with Adaptogens: While this doesn’t have to be a part of your evening routine, supplementing with an adaptogenic herb blend like Yinergy or Vigor can help support healthy cortisol levels and reduce stress, both of which are essential for better sleep. You may find that you sleep ten times better when using our adaptogenic blends simply because they help your body better cope with stress and can help support better hormone balance. Any type of hormone imbalance can definitely lead to poor sleep, so finding ways to balance your hormones is key to a better night's sleep.
Make sleep just as much as a priority as a healthy diet and a consistent exercise routine. Proper sleep is key to hormone balance, energy levels, lower inflammation, and a better mood. So, focus on ways to better improve your sleep habits each night.