Spring Clean Your Sleep Routine
In a world where we confront daily, seasonal, and lifelong challenges, our schedules can often feel beyond our control. How, then, do we cultivate a lifestyle that prioritizes the most vital function of our bodies? In the spirit of spring renewal, and to better align your internal clocks with the longer days, consider refreshing your sleep routines. Sleep is essential to prioritize as part of self-care because it lets our bodies and minds rest and recharge.
When we don't get enough sleep, it goes beyond feeling tired. Our body's natural rhythms get thrown off, affecting our ability to fully engage with life's challenges and joys. This can impact our longevity and overall health. Circadian rhythms, our internal body clocks, regulate important functions like hormone production, metabolism, immune response, and cognitive performance. These rhythms are influenced by genetics and our environment, including our lifestyle and surroundings, shaping our overall well-being.
As a chronic sufferer of insomnia, I'm always looking for methods to calm my nervous system. In 2021, I avidly tracked my sleep patterns using an Oura ring gifted by a generous friend and client. Through months of observation, I discovered that I definitely couldn't have more than a glass of wine, but weed had negligible effects on my sleep stats if consumed a few hours before bedtime. My primary sleep influencers were technology usage and overall stress levels.
Typically, I manage insomnia by channeling my restless mind into activities like writing, photo editing, cooking, reading, dancing, and stretching. Yet, disruptions occasionally occur, altering my coping mechanisms. Even when things get chaotic, cooking, movement, and writing stay by my side, helping me hold onto my last shreds of sanity.
When it comes to technology, my habits used to oscillate between binge-watching shows, going on research tunnels on topics like cults, courts, and geography, and tuning in to debates on TikTok Live. Now that I've built a better relationship with social media, and myself, it's helped me to stay offline and in a better space. But, that doesn't mean my sleep issues are cured. There are so many factors to consider, and we have to be able to adapt to the flow of life with habits that are fluid.
Sometimes rigidity is needed, but sometimes gentleness is needed. I like to use the general rule of opposites to create balance. For example, I'm generally tough, will push through whatever, am super used to structure, so a more relaxed bedtime routine where I feel like I have options to choose from versus a fixed plan helps my brain to settle. I choose nightly and check in with myself regularly to see what I need to tweak. Think of things that you could pull from that would feel nourishing at night versus disciplined
Sleep Tips from Diane Magnuson
Daily Stress Management: Prioritize rising with the sun and spending time outdoors to sync your internal clock. Remember that your vitamin D levels can impact sleep patterns by influencing the production of melatonin, a hormone crucial for regulating sleep-wake cycles. If you're in the Pacific Northwest, consider starting vitamin D supplementation at least three months before the rainy season returns (we'll send you a reminder). How can you ground yourself through nature in the morning, even when the sun doesn’t make an appearance? Diane enjoys getting her hands dirty in the soil, but if you don't have a yard, consider connecting with other natural elements like food, crystals, or water. Allocating time each day to connect with nature not only aligns our circadian rhythms but also revitalizes our spirits.
Catching Up on Sleep: As a DJ, Diane maintains a flexible schedule to accommodate missed bedtimes. Her suggestion is to structure your weekly routine around prioritizing nutritious meals, staying hydrated, and ensuring you reserve enough sleep leading up to events. Hydration impacts sleep quality and duration by regulating body temperature, brain function, and overall somatic comfort levels. Feeling depleted? Take it easy, go slow throughout your day and don’t overcommit.
Middle-of-the-Night Wake-Ups: Getting up to move around instead of forcing yourself to stay awake and fake counting sheep can be a helpful strategy for dealing with middle-of-the-night wake-ups. Incorporating mindfulness practices into your daily routine can also train your brain to handle those moments more effectively. Whether it's picking up a book, listening to binaural beats, Sleffigio frequencies, or soothing nature sounds, finding what works for you can ease you back into sleep. And guess what? We've created a playlist with relaxing tunes that you can access right here.
Creating a Sleep-Friendly Environment: Neither of us are fond of blackout curtains because we like to keep the natural flow of energy in the room. However, some people find they need total darkness, in whichcase blackout curtains can be helpful. Strategies like minimizing exposure to artificial light and keeping technology out of the bedroom are also essential. Studies have shown that EMF exposure at night from sources like electronic devices, can have more severe effects on health compared to daytime exposure. Poor sleep quality due to EMF exposure has been linked to increased tension, irritability, depression, confusion, and overall lower life satisfaction. Melatonin, a hormone that regulates sleep-wake cycles, potentially leading to difficulty falling asleep or achieving deep, restorative sleep
Sign up for Diane’s monthly sound bath, Rhythmic Slumber, to fine-tune your sleep hygiene. Make a night of it and plan an evening of self-care for yourself. Our goal is to inspire you to envision your own version of good health by promoting monthly check-ins at Rhythmic Slumber. This event is included in the Rhythms membership, as we believe it's an integral component of to optimal health and happiness.
