Get Your Sleep Together!

As a member of the 4:30AM Club, I’m often asked “how I do it.” Today, I’m sharing my secret.

A solid morning routine starts with good sleep hygiene.

Sleep hygiene is defined as '“a set of behavioral and environmental recommendations intended to promote healthy sleep.”¹ Scientists originally coined the term in relation to insomnia treatment, but in our increasingly distracted world, we all could stand to benefit from its practices. It’s estimated that 1 in 3 adults report not getting enough rest everyday.²

In 2022, I’d taken on two 6:30 AM yoga classes after four years of being an ‘evening teacher.’ Having somewhere to be that early meant I had no choice but to get my sleep together.

I’ve experimented with several things to optimize my nighttime routine and sleep. Here are my top tips & tools:

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1. Himalayan Salt Sunrise Clock

   I love all things Pink Himalayan Salt, so this sunrise clock was a no-brainer. It gently brightens as my wake time approaches. It’s also dimmable, so you can enjoy a cute lamp whenever you please.

2. Sleepopolis Calculator

   It’s not enough to fall asleep at a reasonable time - you have to stay asleep! The Sleepopolis Calculator helped me better understand the five sleep stages³ and why complete full cycles are integral to quality sleep. The best part? This tool is totally free.

3. Red Light Bulbs

   Having customizable LED lightbulbs is a joy in general, but they’re especially handy at bedtime! Unlike blue light, red light is not disruptive to circadian rhythms.⁴ After a year of using red light at bedtime, it’s become a signal to my brain that it’s time to wind-down. Using the handy app, my bulbs automatically come on in a deep red shade at 9:00PM and shut off at 11:00PM.

4. Healing Frequencies/Brown Noise/Rain Sounds

   I am a relatively light sleeper, so soothing sounds are critical. I love the sound of rain, healing frequencies, and ambient white noise at bedtime. I am also lucky enough to experience ASMR,⁵ so I occasionally listen to artists before bed too.

   Bonus tip: Spotify has a sleep timer - queue up your tracks for up to an hour, then call it a night!

   Want to take your sleep ambiance up a notch? Check out my honorable mentions:

   • Weighted Blanket - I love the chunky knit style of this one.

   • Marlow Adjustable Pillows - if you’re over the age of 30, you need these.

   • Sleep Gummies - now this is a tasty way to get more sleep.

   • Magnesium Balm - I love rubbing this on my feet before bed!

   • Weighted Eye Mask - it’s like a hug for your face!

I hope you’re feeling a little more invested in your sleep routine! Which of these tips or tricks are you going to try? Let me know in the comments below.

Until then - stay well, stay wild, stay free ☽

~Bri

1. Irish, Leah A et al. “The role of sleep hygiene in promoting public health: A review of empirical evidence.” Sleep medicine reviews vol. 22 (2015): 23-36. doi:10.1016/j.smrv.2014.10.001

2. “What Are Sleep Deprivation and Deficiency?” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health/sleep-deprivation. Accessed 19 Nov. 2024.

3. Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/

4. Rogers, Kristen. “How Red Light Can Affect Your Sleep.” CNN, Cable News Network, 1 June 2023, www.cnn.com/2023/06/01/health/red-light-therapy-benefits-sleep-wellness/index.html

5. Cline, John. “What Is ASMR and Why Are People Watching These Videos?” Psychology Today, Sussex Publishers, 23 May 2024, www.psychologytoday.com/us/blog/sleepless-in-america/201809/what-is-asmr-and-why-are-people-watching-these-videos