Hey there, beautiful soul! As we glide through the blossoms of spring and into the vibrant arms of May, our world gets a splash of color and a little shake-up in the daylight department. You know what I’m talking about – those longer days that sometimes throw our precious sleep routines out of whack. But worry not! Because, just like you, I’ve been there, tossing and turning, counting more sheep than there are in New Zealand. So, let’s journey together towards mastering our sleep, ensuring we wake up feeling refreshed, rejuvenated, and ready to rock the day ahead.

First, let’s understand why sleep is your ultimate wellness BFF. Sleep isn’t just a time-out from our bustling lives; it’s when our body repairs, our brain consolidates memories, and our energy reserves get a top-up. Messing with our sleep cycle is like telling your body, “Hey, I don’t value you.” And that’s not the vibe we’re going for, right?

As the daylight stretches, our internal clocks, or circadian rhythms, can get confused. The goal here is to harmonize with the natural rhythms of the universe, letting our bodies know when it’s time to power down and recharge.

Imagine entering a haven, a sanctuary where the day’s hustle melts away, and all that’s left is tranquility. That’s your bedroom. It should be a sleep-inducing cocoon, starting with the basics:

Keep it Cool: A slightly cooler room supports deeper sleep. Think about setting your thermostat around 65 degrees Fahrenheit. It’s like cozying up in a crisp autumn hug.

Embrace the Dark Side: make your room as dark as possible. Blackout curtains are your friends; they work tirelessly to shield your sanctuary, ensuring no ray of artificial light dares disrupt your sleep. By enveloping your room in darkness, they whisper to your body, “It’s time for sleep,” encouraging the natural production of melatonin and setting the stage for a restful night.

Tech-free Zone: This one’s tricky but crucial. Screens are the archnemesis of sleep. Try a tech curfew an hour before bed—yes, that means saying “see you later” to your phone, too.

Creating a bedtime ritual is like sending a gentle signal to your body, “It’s time to wind down.”This can be anything that soothes your soul and signals to your mind that it’s time to hit the pause button. Here are some ideas:

A Cup of Calm: A warm, caffeine-free tea can be a perfect nightcap. Chamomile or lavender teas are like a gentle lullaby for your senses.

Journaling: Unloading your thoughts onto paper can be incredibly therapeutic. It’s like telling your worries, “Not tonight, darlings.”

Gentle Movement: A short yoga flow or some light stretching can help release the physical tension of the day, preparing your body for a restful sleep.

Even with the best routines, sometimes sleep can be elusive. Maybe it’s stress, maybe it’s the moon, or perhaps it’s just one of those nights. Here’s how to manage those disturbances:

Mindful Breathing: When sleep feels out of reach, turn to your breath. Deep, slow breathing can bridge back to sleep, calming the mind and body.

Keep it Cool: If you wake up in the middle of the night, avoid the temptation to check the time or your phone. Keep the environment conducive to sleep, and permit yourself to rest, even if sleep seems shy.

Seek Harmony: If sleep disturbances become a regular guest in your life, it might be time to consult with a healthcare provider. Remember, seeking help is a sign of strength, not weakness.

As we dance into the vibrant days of May, let’s embrace the beauty of change, including in our sleep routines. Remember, your journey to joyful rest is unique, and with a little bit of intention, a sprinkle of discipline, and a whole lot of self-love, you’ll find your rhythm. Here’s to waking up feeling like a million bucks, ready to seize the day with vitality and vigor. Sweet dreams, my friend, because you deserve them.

Abby Mason, FMCHC, AADP, INHC

Functional Medicine Certified Health Coach + Author

614-620-7420