As you move closer to your wedding day, it can grow increasingly more difficult to quiet your mind at night. You may find the hours you actually spend asleep dwindling in number. You may not even remember the last time you got a full seven hours. But, the quality of your sleep largely depends on your personal habits and behaviors, which means you can help yourself get the rest you need.
Create a Stress-Reducing Bedtime Routine
Bedtime routines have been used by parents for centuries to help calm children before bedtime. However, they can be equally as effective for adults. First, they train your brain to correctly time the release of sleep hormones. The human body loves predictable routines, and the more predictable you make it, the easier it is for your brain to follow.
Second, a bedtime routine provides a way to relieve tension and stress that's built up throughout the day. As your wedding day draws near, a stress-relieving routine will become key to your health. Sometimes you need something more than the bedtime classics of reading a book and listening to quiet music.
Meditation: Mindfulness meditation uses deep breathing to help focus the mind in the present moment. It takes your mind away from an upcoming stressful event and puts it back in the current stress-free environment. Studies have shown that consistent meditation routines can trigger the body’s relaxation response, which lowers blood pressure and heart rate as well as improves emotional regulation. A few minutes of meditation before bed can help you sleep better and keep your wedding stress from overwhelming you.
Yoga: Studies have found that yoga improves mood and reduces inflammation caused by stress. When it comes to your bedtime routine, you want a yoga method that calms the mind and body while reducing physical tension. A few gentle poses before (or in) bed can help lull you into a deep, restful sleep.
Eat Healthy, Regularly Spaced and Timed Meals
Food is the fuel of your life. However, when it comes to sleep, you have to think about what you eat and when you eat it. Meal timing plays a role in the release of sleep hormones. Try to eat your meals at around the same time each day and regularly space them. A consistent eating pattern helps the brain recognize when to start the sleep-wake cycle.
Try to avoid foods high in fat and sugar. Not only do they have little nutritional value but, when eaten close to your bedtime, they can cause indigestion and stomach upset that can interfere with your sleep.
Create a Relaxing Sleep Sanctuary
Your bedroom environment should support healthy sleep. Focus on comfort. For example, if you struggle with back pain, there are mattresses and pillows designed to help. Additionally, the bedroom should not be a multipurpose space. Move your home office or gym to another area of the home to help your mind and body full relax. Finally, to support a healthy sleep cycle, keep the room as dark as possible and lower the room temperature to a cool 60 to 68 degrees.
Conclusion: Be Consistent
One of the last, and easiest, things you can do to help your sleep is to be consistent. Go to bed at the same time every day and religiously perform your bedtime routine.
The time leading up to your wedding is unique and special and you don't want sleep deprivation to ruin it. As you focus on healthy habits that support good sleep, you'll find you have more energy to devote to your fiancé and wedding planning. After all, you’re meant to enjoy this special time before your big day.
For more information on sleep and how it affects your health, head over to https://www.tuck.com!