The Importance of an Evening Ritual

In a recent Model Health show episode, Shawn Stevenson, the host, talked about how critical it is to establish nighttime routines, which eliminate uncertainty for your body around sleep and bring big benefits to your health.

• A consistent 15-30-minute bedtime routine beginning around the same time each night (or within a 20–30-minute window) will help prepare the body to get its best sleep and ensure you greet the new day refreshed and happy.

• However, many of us fall asleep on the couch in front of the TV at different times throughout the week.

The most important thing to remember when it comes to nighttime routines is consistency as to when you do them. There is a phenomenon called social jetlag when you don’t keep consistent sleep times (for example, you stay up late on weekends and then sleep in), which can result in you feeling as though you are suffering from jetlag!

• Our biological rhythms want to be in sync with nature, to sleep when the sun goes down and wake when it rises. However, because of technological advancements (electricity, blackout shades, 24x7 entertainment), it is possible to stay awake late into the night and sleep during the day but just because it is possible, does not mean that we should do it!

• A study published in the Journal of Current Biology showed that people with very different week/weekend sleep schedules, are 3 times more likely to be overweight. Moreover, the greater the sleep/wake gap between weekday and weekend, the more their body mass index (BMI) grew as well.

A consistent sleep schedule is not only important for feeling rested, but it also helps you burn fat and supports brain rejuvenation because of its reliance on melatonin, the sleep hormone. Melatonin is only secreted in optimum amounts with a consistent light/dark cycle.

• Besides bringing on sleep, melatonin also supports metabolism and is a fat loss hormone. According to the Journal of Pineal Research, melatonin increases the body’s production of brown adipose tissue (good fat) that functions like muscle and burns white adipose tissue (bad fat).

• Melatonin impacts sleep quality as well, influencing when you cycle through the various sleep stages, and directly impacting how much brain renewal you undergo each night.

• A consistent sleep schedule also reduces the stress hormone cortisol which can lower inflammation throughout the body and prevent excess cortisol from breaking down muscle mass and turning it into glucose.

A consistent sleep schedule is also good for the heart.

• A 2014 study in the Open Heart journal showed that heart attacks increase 24% on the Monday after daylight savings, and a 2016 Journal of Neurology noted that there is an 8% increase in stroke risk after the time change.

• Granted, it is not the lost hour that really causes the problem but the fact that we are all already sleep deprived before we enter the time change. It really throws a monkey wrench into our circadian rhythms.

Optimum Evening Routine:

1. Shutting Off/Putting Away Blue-Light Emitting Devices (phones, computers, TV). Exposure to blue light devastates your sleep schedule by delaying the release of melatonin. HACKS: blue light blocking glasses; iPhone and computer night shift mode; switch overhead light to deskside ambient light.

2. Engaging in Body Work. Basic massage releases endorphins that buffer stress; acupressure treatments have been shown to improve sleep. Partner massage releases oxytocin (the snuggle hormone) and protects the body from the effects of cortisol; self-massage with a foam roller or tennis ball also works! Gentle yoga movements also release tension.

3. Enjoying a Hot Bath. Ideally, 90 mins before bed, a bath can really improve sleep quality. Your body temperature, after the spike from the hot water, will drop even lower than normal, helping the body settle. It is not the best idea to jump into bed right after the bath because your body is too hot; exercising too late also elevates your core body temp too close to bedtime. An Epsom salt bath with magnesium provides even more benefits (see magnesium discussion below.)

4. Read/Journal/Connect at Night. Read a physical book or listen to an audiobook or podcast. Script out your daily schedule the night before. Journaling about your day and/or your problems at night helps your brain solve problems while you sleep. Talk to your significant other about more than just your day. Be present with your family and friends.

5. Turn the Temperature Down. We sleep better when our environment is cooler so set your thermostat between 62 and 68.

6. Shut out Artificial Light in your Bedroom. Besides indoor lights, block outside lights from streetlights with black out curtains.

7. Prioritize Personal Care. Establish a consistent bedtime ritual of brushing and flossing your teeth, washing your face & applying moisturizer, etc.

8. Magnesium. Magnesium supports over 500 functions in our body and most of us are deficient in this important mineral. Topical magnesium on the skin or a magnesium supplement helps with sleep onset and prevents early wakeups. Magnesium glycinate is best; magnesium citrate could result in loose stools.

9. Practice Mindfulness. Meditation, deep breathing, yoga, guided meditation all help us drop into the sleep state. Meditation in morning even helps you sleep better at night.

**Content provided for educational and informational purposes only. It is derived from the Model Health Show podcast. It is not to be considered medical advice.**