Netflix and chill.
Let’s be honest. Most of you (myself included) probably that it meant exactly what it said. Throw on a new-to-you show, wrap yourself up in a cozy blanket with ice-cream in hand, and chill.
If we’re going with the literal translation, it summed up every weeknight evening that my husband and I were both at home. Netflix. Pajamas. Bed. Sleep.
Chill? No. Comatose? You bet.
That is, until Rho woke me up with his “get me out of this infernal blanket and crib! What is this prison you have me in? I demand a bottle!” shriek. While his cries never fail to wake me up, it’s a jarring shock. Not a smile-on-my-face, deep stretch wake up.
I want the in-the-movies wake up. Which meant rethinking our ritual of an old Star Trek episode, a spoon of natural peanut butter, and dozing off in the middle of a chapter.
Lights off! Exposure to blue light (think your computers, phones, tablets, and television) right before bed suppresses melatonin production (the hormone that controls sleep and wake cycles). Less melatonin = poorer sleep. While it’s not practical to recommend we turn off all our devices an hour before we go to bed, try to restrict your pre-bedtime browsing to a single device. I’ve also found turning off all the lamps and lighting candles help relax my eyes and give me a better night’s sleep (this is, of course, completely subjective). Not ready to go completely offline at night? This article has some great tips to stay connected AND get a good night’s sleep.
- What about an e-Ink reader, like the Kindle? In a nutshell – not as bad as a tablet or phone screen, but not as good as a physical book. Kindles and other e-Ink readers are front-lit (use small LEDS around the screen and point inward to cast a glow), versus back-lit (LEDs are directly behind the screen to brighten it). That said, I read on my Kindle Voyage almost exclusively, and read it on the lowest brightness level at night. And I sleep much better after reading a chapter or two.
Tea time. Look for caffeine-free blends containing chamomile and valerian (mild relaxants), L-Theanine (an amino acid that calms the mind and promotes relaxation), or melatonin (the hormone your body makes to manage your sleep cycles). My favorite nighttime brews are the Soothing Caramel Bedtime and Kava Stress Relief teas by Yogi Teas. Before trying any kind of sleep supplement (even herbal ones!), consult your doctor and try them out on a night when you don’t have to wake up early.
Get (mindlessly) crafty. All that hullabaloo about coloring to reduce stress? There’s something to it. The nights that I color or knit while listening to a podcast (versus zoning out to a Grey’s Anatomy episode) not only result in a better night’s sleep, but a more energetic morning - before my first cup of coffee. While I’m drawn to the intricate designs of these books, I prefer coloring in my May Designs book or from this one. The removable pages and simply elegant designs in the latter make it easier to finish a page – hello, instant gratification. You don’t need to invest in books and colored pencil/pen set to start. Download and print some coloring sheets (these are my favorites), break out whatever colored pens or highlighters you have on hand, and get your de-stressing on. It works.
Say “Om” (or whatever mantra works for you). My nighttime meditation ritual starts when my head hits the pillow. Rather than sitting upright (and donning my Star Trek-esque headband), I prefer to get into a comfortable sleeping position and count my breaths (1-10, start again) until I fall asleep. This no-stress type of meditation requires no fancy app, no gear, and very little effort. The payoff? A noticeably more restful night’s sleep.
Talk is(n’t) cheap. Let me confess that IÂ have become a TERRIBLE conversationalist to my poor husband and parents. I’m always responding to an e-mail or scrolling through Instagram whenever we’re in the middle of a conversation. Especially at night, when all I want to do is get lost in the social media ether and unwind. The result? An annoyed loved one, and very little unwinding to be had as I’m busy screenshotting images or searching for that AMAZING sweatshirt. I physically have to put my phone in the other room now, but it’s made for much better relationships. And a healthier bank account.
I’d love to know how you unwind without the help of Netflix or your DVR. Also, your favorite guilty pleasure show. I’m deep in a Grey’s Anatomy binge (on season 7 and going strong), and will revisit my favorite Gossip Girl and West Wing episodes as well.
