After a day of working and parenting, Taryn Toomey, the creator of The Class by Taryn Toomey, wants what we all want: a solid night of sleep. (In fact, she places such importance on sleep that she's recently partnered with luxury mattress brand Savoir.) Here, the Well+Good Council member shares five techniques that help her drift off to dreamland.
My schedule is frequently packed, my to-do list is almost always long—but no matter how hectic things get, I still make time to get a full night's rest.
If my sleep begins to take a nosedive, I notice it in every aspect of my life. I can’t focus, my body is exhausted, my mind is not as sharp, and I sense I am retaining other people’s energy instead of being able to flush it. The first thing I’ll do when I start feeling wobbly is lock down on my sleep routine. I make sleep a top priority to restore my mind and body, and it's never failed to improve my overall well-being.
Especially in these extraordinarily stressful times, sleep is a necessity, not a luxury. So in the hopes of helping others get enough quality rest, I'm sharing five techniques that help me get a good night's sleep.
Create a sleep sanctuary.
As much as possible, your bedroom should encourage rest. A supportive mattress and soft sheets can mean the difference between a full night's sleep and tossing and turning all night. Do you like soft blankets? Aromatherapy? Think about some specific things you can set in place to signal to your body that it's time to rest.
End screen time early.
Scientists aren't yet certain whether exposure to blue light (aka the light emitted from phones and other screens) interferes with our bodies' melatonin levels, but I know that I sleep better when I shut down electronics at least 30 minutes before bed. This way, I don't have all the unnecessary feedback from the external world to consider. I use a battery-operated alarm clock so I don't have to sleep next to my phone, which I leave in another room.
Commit to a ritual.
Just as parents use lullabies as cues that it's time to sleep, a regular evening routine can help your body and mind prepare for rest. I have a nightly water ritual, during which I take a shower or bath to physically and energetically wash off the day. I think it's important to do this every evening, even if I showered earlier in the day. It can be two minutes. I love to use a salt scrub, which helps to draw toxins from the body and exfoliate the skin.
Consider sleep-supporting supplements.
This is optional, but many people feel sleepy after drinking some non-caffeinated herbal tea or taking a supplement before bed. I prefer to get my hydration earlier in the day, and I don't want to interrupt my REM sleep for a midnight bathroom run, so I don't drink liquids before bed. However, I do sometimes take a nighttime CBD with melatonin and an L-Theanine capsule, which helps to settle anxiety.
Pause, reflect, and breathe.
As the last part of my ritual, I head to my bed and put my legs up on my headboard for about 20 minutes. I use this time to take stock of my day and do some slow breathing. I place my hands on my body, taking time to follow my breath. I use this time to take stock of my day, not obsessing or analyzing—simply noticing. Around 10 p.m., I swing my legs around and it’s lights out.
Known for transforming New Yorkers and Angelenos with her magical, virtually unexplainable workout, The Class by Taryn Toomey, Taryn is on a deep soul journey to become one with her past and open herself to higher purpose and greater fulfillment. The Class by Taryn Toomey is currently in New York, Los Angeles, Vancouver, Greenwich, CT, and the Hamptons—with plans to expand and bring its magic to even more cities around the globe.
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