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Day 128: Continuing on Establishing a Sleep Routine

A woman in her late 20s with long brown hair, wearing cozy pajamas, sits on a comfortable bed with fluffy pillows and a soft blanket, reading a book as part of her sleep ritual. The room is dimly lit with warm, soft light from a bedside lamp. Calming elements, such as a scented candle and a few plants, are present. A cat is sitting on the nightstand, adding to the peaceful and relaxing atmosphere, emphasizing a calm bedtime routine.

Welcome back to my holistic wellness journey!

You Can't Always Control Sleep, But You Can Control Your Sleep Ritual

Last night, I had no trouble falling asleep, which was a relief. I chatted with a friend who pointed out that I might be feeling off because my hubby is away for a few nights this week. It makes sense since I'm used to having him around at night.

Today's lesson was filled with tips for Better Sleep

1. Decide on a bedtime in advance and start planning for it 1-2 hours ahead. This one I have focused on bringing back earlier and earlier since starting PN.

2. Limit caffeine to the morning. I am working on this one - I drink tea/iced tea but usually have a few in the morning/early afternoon and that has been working for me. 

3. Do a "brain dump" before bed to clear your mind in a journal. This one is what I am doing on this blog!

4. Turn off all electronic screens an hour before bed. Most of the time this one is easy. Sometimes though we will watch shows/movies as a family past when I have been going to sleep and it definitely impacts falling asleep.

5. Make some decaf tea, listen to soft music, and read something light. I am not drinking any tea an hour before bed, I did that a couple of nights ago and was up so many times to use the bathroom. I'm reading before I go to bed pretty much nightly - just fluff and it does seem to switch off my brain a bit to fall asleep faster.

6. Turn off all phones and gadgets and put them in another room. I have my phone in my room but upside down and set to sleep/do not disturb for my sleeping time.

7. Keep your bedroom cooler. This one is a bit tricky as the cooler the house is, the more the cats want to sleep on me, which makes it quite hot sometimes (there is two of them). 

8. Take an Epsom salts bath before bed. I love this one - I have scented Epsom salts with lavender and it is so relaxing to just close my eyes for a nice soak. I should do it more often.

9. Dim the lights and darken your bedroom. Our room is pretty dark but I do want to get some better blackout shades/curtains.

10. Try some white noise. Our old ceiling fan made a steady white noise which was nice, the new one we have is so quiet! 

11. Focus on your behaviors rather than the outcome. I like this one. There are so many things that you can control and even then sometimes sleep isn't so great.

Personal Reflections

Today was a workout day, and I managed to complete my exercises while my dog napped. I'm looking forward to tomorrow despite the early wake-up for my dog's appointment. I'll need to ensure I get to bed at a reasonable time tonight and hopefully sleep as long as I can until the alarm. Often when I have an alarm set I wake up multiple times a night checking the time. I don't really need an alarm as my cats and dog are very routine with getting up every day.

Second time feeding the worms in my vermicomposter. I'm measuring all the food into 1/4 lb bags and freezing it, feeding them every other day to monitor their consumption.

Looking Ahead

Tonight, I'll continue to refine my sleep ritual by focusing on the tips from today's lesson. I'll prioritize activities that help me wind down and relax. With my dog's early appointment tomorrow, I'll need to ensure I get sufficient rest tonight.


Reflecting on these habits and routines is helping me stay consistent and improve my overall well-being.

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Location: Canada

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