Adequate sleep each night is critical to ensure we not only have sufficient energy the next day, but also optimal health. Sleep allows for the body to recharge from the previous day, boost our metabolism, and perform various brain functions such as removing toxins.
Lack of Sleep
We all know that when we don’t get enough sleep we tend to become easily irritable, have trouble focusing and thinking clearly.
Research shows there are impairments in our ability to concentrate, process memories, difficulty with attention, and even reduced cognition, or in other words, impairments to our executive functioning skills.
Lack of sleep not only impacts our brain but the body as a whole. Not having enough sleep increases the risk for diseases such as obesity, type 2 diabetes, high blood pressure, and various heart conditions.
Sleep is especially important for neurodivergent individuals. Check out our two articles on neurodivergence and sleep for more info:
Are you Sleeping Enough?
So now that we know the importance of sleep and what can happen if we are lacking sufficient rest, let’s really ask ourselves, just how much sleep you’re getting and if that’s really enough. You’re probably thinking “I get 5 to 6 hours a night. That’s more than enough”. But on the contrary, that’s not even close!
The Sleep Foundation recommends school-age children get between 9-11 hours of sleep per day, teens between the ages of 14-17 years of age get 8-10 hours per day, and adults between the ages of 18-64 years sleep between 7-9 hours per day.
Getting sufficient sleep will not only allow the body to rest but also recharge the brain so we can perform at our optimal level.
If you’re ready for your mind and body to be ready for each day, then check out these tips for creating a relaxing bedtime routine to improve your sleep and executive functioning skills!
Avoid Caffeine Before Bed
I get it. Having a warm cup of coffee is not only comforting but also gives us that boost to keep pushing through the day. However, caffeine can take up to 10 hours to leave our system.
So imagine if you have a cup of coffee at 5 pm thinking “I just need that boost to deal with the traffic”, you may just be setting yourself up for a long and restless night!
Instead of having that evening cup of joe, plan to consume your caffeine earlier in the day. If you know you will be going to bed at 11 pm, plan to have your last caffeine beverage no later than 1 pm to ensure it completely clears from your system before going to bed.
If you are still craving that coffee flavor, choose a decaffeinated coffee if available or simply substitute for some warm water with fresh lemon.
Make it Cozy
If we are planning to get our recommended 7-9 hours of sleep, we want to ensure our bedroom is the best environment to support that. We have to make it cozy!
Think of your bedroom as your “safe space” and set it up to your liking. Invest in a comfortable mattress that will provide comfort yet sufficient back support. Use cozy plush blankets like this one to snuggle in when falling asleep.
Get a good night’s rest by turning your thermostat down during the evenings. Research shows the ideal bedroom temperature is between 60 to 67 degrees Fahrenheit for a comfortable sleep.
Calming Our Systems
Our body processes the information we receive through what we see, hear, taste, smell, and feel. Hence, it’s so important we consider what sensory input we are exposing ourselves to before bed.
Visual
Avoid bright lights and screens before bedtime. Blue light waves from our devices make it difficult for us to fall and stay asleep. Instead, opt for red, yellow, and orange lights as they have little to no effect on the body’s circadian clocks.
Reduce bright lights from the outside world by installing blackout or light filtering curtains to reduce the amount of light entering your bedroom at night. I personally prefer light filtering curtains so sunlight can naturally wake my body up the following morning. However, if you feel light at night is disruptive to your sleep, choosing a blackout curtain may work best for you.
Olfactory (smell)
Purchase your very own essential oil diffuser to create an aromatic bedroom before sleep. Essential oil diffusers allow you to unwind by awakening your olfactory (smell) systems and breathing in calming scents as you fall asleep.
Be intentional with the scents you use and opt for relaxing scents such as:
- Lavender: Reduces anxiety and helps induce sleep by regulating the parasympathetic system.
- Rose: Reduces anxiety, symptoms of menstrual discomfort, and improves sleep by stimulating the brain and releasing endorphins.
- Chamomile: Herb that reduces anxiety and promote sleep through it’s anti-inflammatory and pain relieving properties to ease back pain and ease skin conditions.
Auditory
Do you notice the chatter and noise of your neighborhood taking over your bedroom at night? Rather than listening to the sounds of the outside world, create a calming space by utilizing noise machines or phone applications such as Better Sleep.
There are endless options, ranging from nature sounds, soft music, or humming to choose from to create a soothing sound for your ears and mind as you sleep.
Tactile
Take the time each night to calm your tactile (touch) system by engaging in a nightly routine of massages and body rubs. Use lotions and body oils in calming scents when massaging your body before bed in order to regulate body temperature, improve circulation, relax your muscles, and relieve anxiety.
Taste
Tea has been shown to improve your quality of sleep. Tea helps to calm the body and mind when unwinding after a long day. Alleviate some of your day’s stress by creating your own calm in a cup.
The flavor of tea you choose is just as important as each has a different benefit.
Chamomile tea is caffeine-free and is known to induce sleep and decrease stress and anxiety.
Peppermint tea not only is caffeine-free, but also helpful with settling your stomach after a long day.
Despite having caffeine, green tea is beneficial before bed as it contains L-theanine which helps to relax and calm you. However, if the caffeine is too much for you at this time of night, opt for a decaffeinated green tea.
Final Thoughts
“As the night gets dark, let your worries fade. Sleep peacefully knowing you’ve done all you can do for today.” – Roald Dahl
Sleep as we know is a great time for us to allow ourselves to recharge our body, rest our minds, and relax our souls. It allows for us to allow the stressors of the day to fade away and come back new the following day. 
Take the time to ensure you are getting a quality night’s rest each day so you can have a strong start tomorrow by avoiding caffeine, creating a cozy sleeping environment, and calming each of your sensory systems.
To take a deeper dive into your sleep habits and make a simple, goal-driven plan to improve your bedtime routine, check out our free .pdf downloadable “Sleep Study” log – It’s a segment from The Real Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout) than can help you better understand how your bedtime routine is helping or hindering your EF skills.
Remember, you deserve a good night’s rest and relaxation each and every day.
Further Reading
- Brain Basics: Understanding Sleep
- Sleep 101: Why Sleep Is So Important to Your Health
- Why Do We Need Sleep?
- What Is Executive Functioning?
- Caffeine: How to Hack It and How to Quit It
- The Best Temperature for Sleep
- Color of the Light
- Lavender for Anxiety: The Best Way to Use This Calming Herb
- The Benefits of Rose Oil and How to Use It
- The 8 Proven Benefits of Chamomile Oil and How to Use It
- BetterSleep: Sleep tracker
- Is Nighttime Massage Key to Peaceful Sleep?
- The Benefits of Drinking Tea Before Bed