Redefine Your Sleep Routine: 5 Must-Try Hacks for a Restful Night

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Welcome to the a Sunday edition of your go-to source for all things wellness of the Wellness Bum the Wellness Rewind newsletter, where we celebrate the art of self-care and well-being. I’m Valerie, an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), helping high achievers learn how to work and live at a pace optimal for their well-being.

In today's newsletter, we delve into the art of crafting a bedtime routine that leads to peaceful, rejuvenating nights. If you've ever found yourself mindlessly scrolling through your FYP while half-watching TV until your eyelids surrender to fatigue, you're not alone. But let's be honest, that's not the recipe for your best life.

You're probably already aware, or at least suspect that these nighttime habits contribute to those groggy, anxious, and tired mornings we all dread. While establishing a morning routine can mitigate the effects of a late-night TikTok binge, there's nothing quite like a well-crafted bedtime routine to ensure you wake up refreshed and ready to conquer the day.

In this edition, we share five essential tips for enhancing your sleep routine, each backed by research and designed to bring you closer to the peaceful night's sleep you deserve. From embracing soothing red light to prioritizing magnesium, you'll discover actionable steps to transform your nightly habits.

But that's not all! We've handpicked a selection of wellness products that can elevate your bedtime routine. From calming magnesium bath flakes to sleep-enhancing gummies and soothing teas, these products are your allies in the pursuit of a restful slumber.

So, join us as we embark on a journey to redefine your sleep routine and unlock the power of peaceful nights. Say goodbye to restless tossing and turning and hello to a refreshed, revitalized you.

Table of Contents

• Boost Your Wellness with ARMRA:

• Redefine Your Sleep Routine: 5 Must-Try Hacks for …

  • 1. Embrace Soothing Red Light:

  • 2. Prioritize Magnesium:

  • 3. Say Goodnight to Autoplay:

  • 4. Distant Digital Devices:

  • 5. Transform Your Remote Control:

  • Here are product recommendations and the benefits …

    • 1. Wellness Calm Magnesium Bath Flakes - KOURTNEY …

    • 2. Topical Magnesium Oil Spray For Body - CYMBIOTI …

    • 3. Sleep Tea - SAKARA, $20

    • 4. Root & Renew Sleep Well GUMMIES - $26

    • 5. Sleep Tea + Melatonin - OLYXIR, $25

    • 6. Blueberry Calm Ade - GOLDE, $15

    • 7. Manta Weighted Sleep Mask, $35

    • 8. Eight Sleep Pod Cover - $2,245

  • Final Thoughts

• ICYMI: Articles From The Week

  • Join our Journal Prompt Community

Boost Your Wellness with ARMRA:

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• Easy to Incorporate into Daily Routine

Exclusive Offer for Wellness Rewind Readers: Enjoy a 10% discount on your ARMRA purchase with the code WELLNESSBUM. Embrace a healthier you with ARMRA – where nature meets wellness.

Redefine Your Sleep Routine: 5 Must-Try Hacks for a Restful Night

If your nightly routine involves mindlessly scrolling through your FYP while vaguely paying attention to the TV show in the background until your eyelids droop with fatigue, it might be time for a change. Let's face it; that's not the path to your best life.

You're likely already aware, or at least suspect, that these nighttime habits contribute to groggy, anxious, and tired mornings. While establishing a morning routine can help counter the effects of a late-night TikTok deep dive at 2 a.m., nothing beats a healthy bedtime routine.

Prepare yourself for rejuvenating slumber by incorporating these tried-and-tested bedtime routine tips:

1. Embrace Soothing Red Light:

In the age of digital devices and screens, we've all become well-acquainted with the sleep-disrupting effects of blue light. The blue light emitted by our phones, tablets, and computers has been shown to wreak havoc on our natural sleep patterns. It suppresses melatonin production, the hormone responsible for regulating our sleep-wake cycle, and leaves us tossing and turning in bed. But what if there was a way to counteract this disruption and create a sleep-conducive environment?

That's where soothing red light comes into play. Research indicates that red light wavelengths have the opposite effect on our melatonin production. Instead of hindering it, red light actually stimulates the release of melatonin, making it easier for us to drift into a peaceful slumber. Moreover, its gentle glow helps ease sleep inertia, that groggy feeling we often experience upon waking up.

By incorporating red light into your bedtime routine, you're not just improving your ability to fall asleep; you're also enhancing the quality of your mornings, setting the stage for a more energetic and productive day ahead.

2. Prioritize Magnesium:

t our publication, we hold a strong belief in the incredible importance of magnesium for our overall well-being. This essential mineral plays a role in over 300 bodily functions, yet a significant portion of the population doesn't get enough of it in their daily diets.

Magnesium deficiency can manifest in various ways, including muscle cramps, anxiety, and poor sleep quality. That's why we advocate for the incorporation of magnesium into your nightly routine, whether it's through ingestion or topical application. Magnesium has the remarkable ability to soothe the nervous system and relax muscle tension, making it an invaluable ally in the quest for a more restful sleep.

When your muscles are at ease, and your nervous system is in a state of calm, you're far more likely to slip into a deep and rejuvenating slumber. By prioritizing magnesium as a fundamental component of your bedtime routine, and you'll be well on your way to experiencing the restorative benefits it can offer, night after night.

3. Say Goodnight to Autoplay:

In today's era of endless streaming and captivating TV series, it's all too easy to find ourselves glued to our screens well past our intended bedtime. One of the culprits behind these late-night binge-watching sessions is the autoplay feature on streaming platforms. When one episode seamlessly transitions into the next, it becomes challenging to hit that "stop" button and call it a night.

But it's time to take control of your sleep schedule and say goodnight to autoplay. By disabling this feature on your streaming devices, you regain the power to decide when to end your viewing session. This simple yet effective step can be a game-changer in ensuring you get the adequate rest you need. It empowers you to resist the temptation to stay up far beyond your intended bedtime and provides the discipline necessary for a healthier sleep routine.

4. Distant Digital Devices:

If you're anything like us, the allure of endless scrolling through social media or watching entertaining videos on your smartphone can be irresistible, especially when your device is conveniently within arm's reach. However, this convenience can come at a cost to your sleep quality. The harsh, stimulating light emitted by your phone's screen can interfere with your body's natural sleep-wake cycle, making it harder to fall asleep.

To combat this, consider placing your phone across the room from your bed before bedtime. This strategic move requires you to physically get out of bed if you want to access your device. By creating this distance between you and your digital temptations, you'll find it much easier to resist the urge to scroll endlessly. This simple adjustment helps signal to your body that it's time to wind down and prepare for a peaceful night's sleep.

5. Transform Your Remote Control:

Many of us have a favorite spot on the couch where the remote control sits, within arm's reach, ready for our next Netflix binge-watching session. However, if you're looking to make your evenings more conducive to restful sleep, it's time to transform that prime real estate into something else entirely.

Instead of keeping the remote control within easy reach, consider dedicating that spot to low-tech activities that promote relaxation. Whether it's a book you've been meaning to read, a journal to jot down your thoughts, or even a soothing cup of herbal tea, this newfound space can become a sanctuary for winding down. By replacing the remote control with activities that encourage calmness and mindfulness, you'll create a bedtime ritual that sets the stage for a restful night's sleep.

Here are product recommendations and the benefits of each:

1. Wellness Calm Magnesium Bath Flakes - KOURTNEY X BARKER WELLNESS, $35

Calm Magnesium Bath Flakes are a luxurious addition to your bedtime routine. They are infused with magnesium, which can help soothe your muscles and relax your nervous system. A warm bath with these flakes can promote a sense of calmness, making it easier to unwind before bedtime and enjoy a restful night's sleep.

2. Topical Magnesium Oil Spray For Body - CYMBIOTIKA, $36

This Topical Magnesium Oil Spray is a convenient way to increase your magnesium intake. Applying it to your body can help alleviate muscle tension and promote relaxation. It's perfect for those who prefer topical magnesium application and want to improve their sleep quality.

3. Sleep Tea - SAKARA, $20

SAKARA Sleep TEA is designed to help you unwind and prepare for a restful night's sleep. It contains ingredients known for their calming properties, making it an excellent choice for a bedtime beverage. Enjoying this tea can create a soothing bedtime ritual that signals to your body that it's time to relax and sleep peacefully. Use code XOVALERIE for 20% off!

4. Root & Renew Sleep Well GUMMIES - $26

Root & Renew Sleep Well GUMMIES are a tasty and convenient way to support your sleep. These gummies are formulated with sleep-enhancing ingredients that can help you fall asleep faster and wake up feeling refreshed. They are a delicious alternative for those who prefer not to swallow pills. Use code WELLNESSUM15 for 15% off!

5. Sleep Tea + Melatonin - OLYXIR, $25

OLYXIR's Sleep Tea + Melatonin is a blend of calming herbs and melatonin, a hormone that regulates sleep-wake cycles. This tea is designed to promote relaxation and assist with falling asleep faster. It's a natural and soothing solution for those seeking improved sleep quality.

6. Blueberry Calm Ade - GOLDE, $15

GOLDE's Blueberry Calm Ade is a refreshing and calming beverage. It offers the benefits of blueberries, known for their antioxidant properties, combined with calming ingredients. This calming drink can be a delightful addition to your bedtime routine, helping you relax and prepare for a peaceful night's sleep.

7. Manta Weighted Sleep Mask, $35

Enhance your sleep environment with the Manta Weighted Sleep Mask. This innovative mask applies gentle pressure to your eyes and forehead, promoting relaxation and reducing sensory distractions. It's designed to block out light completely, ensuring a deep and uninterrupted sleep experience. Say goodbye to restless nights and wake up feeling refreshed with this luxurious sleep mask.

8. Eight Sleep Pod Cover - $2,245

Elevate your sleep quality with the Eight Sleep Pod Cover, a high-tech addition to your bed. While this might be a big investment in sleep, this advanced cover is designed to create the optimal sleep environment by regulating temperature, tracking sleep metrics, and even providing personalized temperature adjustments for different body areas. Investing in the Eight Sleep Pod Cover is an investment in better sleep, ensuring you wake up energized and ready to conquer the day.

Please note that product prices may vary, and it's essential to consider your preferences, budget, and individual needs when choosing the right products to enhance your bedtime routine.

Final Thoughts

Redefining your bedtime routine is the key to unlocking peaceful and rejuvenating nights. By embracing soothing red light, prioritizing magnesium, bidding farewell to autoplay, distancing your digital devices, and transforming your remote control space, you can take control of your sleep quality and overall well-being.

Remember that small, intentional changes in your nighttime habits can yield significant results in terms of the rest you receive and the energy you wake up with. So, embark on this journey of self-care and improved sleep, and watch as it positively impacts every aspect of your life.

Here's to nights filled with tranquility, mornings filled with vitality, and a brighter, healthier you. Sleep well and live well.

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• Beyond a Fad: How a Simple Headband Revolutionized My Decade-Long Meditation Journey (2 min read)

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