Nighttime Self-Care Tips for Better Sleep


A good night’s sleep is paramount for repair, healing and overall feeling well rested and energized when you wake up! Here is a short list (not exclusive by any means) of nighttime activities that I do every night.



1. Reflection

Think about three specific things that happened that day that made you smile. Perhaps it was a sunny day or you received a compliment from a complete stranger. To embed it into your subconscious, write it down in a journal or notebook and date it. You can also call it: “3 wins for the day”. I use a journal that asks me to name three great things that happened that day.


2. Express Gratitude

This can easily go along with the first one, but speak 3 things you are grateful for in your life right before your head hits the pillow. If you are struggling, start with the simple things that we normally take for granted in the United States, food and clean water. It could also be you are grateful for your soft pillow and warm bed. Say thank you.


3. Listen to Music or a Guided Meditation

YouTube is full of beautiful, relaxing meditations and music that inspires rest. Create a favorite playlist by searching keywords like “meditation, sleep music, relaxation music, zen music, guided meditations for sleep”, just to name a few. I have several playlist on my YouTube account that I add to regularly. Start listening to the music while brushing your teeth and getting ready for bed.


4. Turn off the Screen

At least 1 ½ - 2 hrs before you crawl in, do not look at social media, emails, newsfeeds. That will keep your brain active and stimulated, not preparing to wind down and decompress. The screen will also interfere with your body’s production of serotonin. Replace the screen with a book if you need to read in order to relax before bed.


5. Diffuse Essential Oils

Permeate the air in your bedroom with calming, relaxing, nice scents. Lavender is known to promote health, love and peace. It may help with anxiety and nervous tension as well.

Dr. Jenn Drake, D.C.

Holistic Chiropractor & Health Coach

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© Dr. Jenn Drake, 2019