Photo by Kate Stone Matheson
There is little more important for overall physical health than getting quality sleep. Vero has a few fun tricks to share that she practices daily to set herself up for success – and you can too!
1. Plan a Bedtime
Establishing a consistent bedtime is crucial for regulating your internal clock. Set your smartwatch or an alarm to remind you when it’s time to start your wind-down routine. Consistency helps signal your body that it’s time to prepare for rest, making it easier to fall asleep and wake up refreshed.
2. Dim the Lights
As your wind-down time approaches, dim the lights in your home. Reducing light exposure helps your brain produce melatonin, the hormone responsible for regulating sleep. Creating a low-light environment signals to your body that it’s time to relax and get ready for sleep.
(Photo by Rebecca Patterson-Hall)
3. Shower by Candlelight
Taking a hot shower before bed can significantly improve your sleep quality. At Vero’s house, they take it a step further by showering by candlelight. This practice not only helps you feel clean and comfortable but also creates a calming, spa-like atmosphere that promotes relaxation and prepares your mind for rest.
4. Nighttime Supplements
Certain supplements can aid in achieving a restful night’s sleep. Magnesium, fish oils, and zinc are known to support relaxation and overall health. Including these in your nightly routine can enhance your sleep quality. However, it’s always best to consult with a healthcare provider before starting any new supplement regimen.
5. Cool Down the Room
A cooler room can create an ideal sleep environment. Lowering the temperature a few degrees helps your body stay comfortable throughout the night. Vero finds that using a weighted blanket in a cool room adds an extra layer of comfort and relaxation, making it easier to fall and stay asleep.
6. Relaxing Frequencies
Playing relaxing frequency music can be a game-changer for your sleep routine. There are numerous 10-hour tracks available on YouTube, often with a black screen to avoid disrupting your sleep. These calming sounds help you drift off more easily and can improve the quality of your sleep.
7. Darkness is Key
Ensuring your room is completely dark is essential for a good night’s sleep. If blackout curtains aren’t an option, a comfortable sleep mask can do the trick. Vero recommends one by the travel company Trtl, but any mask that you find comfortable will work.
(Photo by Isabella Fischer)
8. Meditate into Sleep
As you tuck in, use meditation to guide yourself into sleep. Focus on the relaxing frequency music and allow your thoughts to drift into the void. Visualize becoming no one, nowhere, nothing – just pure space. This practice helps quiet your mind and ease you into a deep, restful sleep.
9. Consistent Wake Time and Sun Exposure
To solidify your sleep routine, make a habit of waking up at the same time every day and getting early morning sun exposure. This practice, known as Sungazing, helps reset your circadian rhythms, making it easier to maintain consistent sleep patterns. The natural light signals your body that it’s time to wake up and be alert, contributing to better sleep quality overall.
(Photo by KM Enger Design)
By incorporating these tips into your nightly routine, you can create a sleep environment that promotes relaxation and restful sleep. Sweet dreams! For more insights and updates, stay tuned to our blog and join us on this journey to better health and wellness.
In Lak’ech Ala K’in,
Vero Bero
Owner, Sacred Crystals
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Blessings,
The Sacred Crystals Team
