The Wellness Mama Podcast My Nighttime Routine: From Sunset to Deep Sleep (Solo episode)
Apr 30, 2025
Discover how dim lights can be a game-changer for sleep. A soothing nighttime ritual is key for calming your nervous system. Sleep isn’t just rest; it's a multiplier for your overall well-being. Embrace presence over perfection to enhance your nighttime routine. Plus, learn about tools like blockout shades and red light bulbs to create the ultimate sleep sanctuary. These insights will transform your evenings into a more restful and restorative time.
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Avoid Eating After Sunset
- Stop eating by sunset or at least a few hours before bed to support melatonin production and digestion rest.
- This practice may lower resting heart rate at night, indicating better sleep quality.
Optimize Evening Light Exposure
- Dim lights with amber or red hues at eye level after sunset to avoid blue light disrupting circadian rhythm.
- Use devices like no-blue-light computers or red light filters on phones at night to protect sleep quality.
Legs Up Pose for Calm
- Do "legs up on the wall" pose for 5-10 minutes to support lymphatic flow and calm the nervous system.
- Pair this with journaling or quiet activities for a calming, restorative routine before bed.