I keep hearing that TV, internet, and even reading is not the best thing to do before bed. I get the rationale that stimulation can cause cortisol release, disrupted sleep etc. However, after my wife and I put the kids down we only have about 1.5 hours left before bedtime and tend to gravitate towards the mindless activity of TV and internet. I used to pass out immediately upon hitting the pillow, however, its been taking me 5-10 minutes now and I tend to wake up at least once during the night, but fall back asleep fairly quick. I'm wondering if that stimulating activity is causing this disruption. I have found that a certain foreplay "activity" knocks me out immediately after said "activity" and I sleep through the night. However, I can't expect that "service" every night!!
What is everyone's pre-bed rituals and is there any room for TV, internet, or reading before bedtime?
I use Redshift on Linux (F.lux works too), as well as a dimmed screen when I want to do laptop reading at night (which is most nights.) I should probably cut down on that though, regardless.
Books are acceptable as well. Sometimes I stretch as well before I sleep. Hot shower before sleeping too.
I find reading from a computer screen or the iPad at night makes me buzzy, whereas reading a book or magazine in bed makes me sleepy. So, my bedtime ritual is to read a book or magazine before going to sleep. Also, I read that the bluish light from white LED lights greatly suppresses melatonin production, so the LED lights in my office are now on a timer that shuts them off at 7pm.
Bath, pj's, snuggle, story, lights out. Close door.
WINE! Feet up, tv for a bit with hubby, bed w/ a book while hubby watches obligatory sports wrap-up show, lights out!
I find the book does it for me every time. A couple pages in and my eyes weigh ten pounds! I have been reading the same book for months! I try not to do the tv also, but it's hard, especially with kids, because it's not like we can go anywhere and I love my hubby but I don't need to have deep meaningful conversations with him for 2 hours/day!
I use f.lux on my PC and the orange shift really is more comfortable. The PC doesn't get to join me in my bedroom, though.
After changing clothes, I climb into bed with my 3 toy dogs. They are part of the ritual, because they "must" lick my calves and feet every night--don't ask me why but they are overjoyed when the time comes.
I then play a word game, Thread, on my Kindle and that's somehow more effective at making me sleepy than reading although I've done that too.
I set the sleep timer on my TV to 30 minutes and I've never been aware of it turning off. My next thought is usually 6-8 hours later.
I probably have the cheesiest bedtime ritual ever, but it works for me. I have a warm bath with lots of essential oils (lavender, ylang-ylang, patchouli, frankincense), and twice a week I do a steam inhalation with pine & cedarwood essential oils, followed by a clay face mask.
I turn on some quiet music, or my favorite 'rainforest' nature sounds track, and usually read a book. Sometimes I watch a movie. I do sometimes use the computer, but since I've installed f.lux (it adjusts the light of the screen to natural levels, i.e. more blue during the day, dimmer and yellower towards the evening and night) it doesn't mess with my sleep, or give me headaches for that matter.But I always put my phone on 'airplane mode' and on silent - so that no-one bothers me. Most people I know have some sort of staying-up-all-night obsession and don't seem to understand the concept of the 'unsociable hour' and the fact that its extremely rude to call/text someone late unless you're sure they stay up. Argh.
I also have a cup of bone broth before bed; there have been studies showing gelatin helps you sleep, and bone broth is very nutritious anyhow.
The best way to chill before bed time is to listen to my ipod. It can be anything: In Flames, Slipknot, NIN, Lacuna Coil, trance (Araabmuzik) or my favorite:
Even though I listen to it at a fairly loud volume, it doesn't matter what genre of music is, it all relaxes my body and puts my brain on Alpha waves. I sleep like a rock.
EDIT: I also forgot to mention that I have an ergonomic chaise lounge chair that I recline on.
Low lights after sunset in most of the home unless we have guests over.
No internet about an hour before bedtime - so Ipad, Macs, all shut down.
No phone conversations 30 min before bed.
Last meal was 4-6 hours before sleeping (including magnesium supplement), and if there is hunger (rarely), then something that is protein and fat or just fat (No Carbs).
Reading without using digital media is fine.
I usually fall asleep fast (90% of the time), unless I fidget thinking about stuff.
No controversial conversations later than 30 min before bedtime - that wires me.
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