Angela Holliday-Bell, MD
6:30 am: It’s Tuesday morning and I’m already starting to tune in for a good night’s sleep. When I wake up, I open the blinds to let in as much natural light as possible. I also make my morning routine enjoyable to help avoid any stress I may encounter during the day that can interfere with my sleep. I do this by listening to upbeat music or an intriguing podcast while I get ready and make my favorite coffee drink that puts me in a good mood. I start by working out in the morning, which also helps me sleep well at night.
20:25: I was home from the office for a few hours. After watching TV with my husband, I start to rest. I turn off the TV and dim all the lights in the house to increase the natural release of melatonin. I light a candle that contains some of my favorite essential oils for sleep, including lavender and chamomile, to help calm myself before bed. I also take two magnesium glycinate tablets to help relax, slow down my nervous system and set the stage for sleep.
20:30: I turn the thermostat down from 70 to 68 degrees Fahrenheit. This will help facilitate the decrease in body temperature that should occur during sleep. I start my soothing music playlist, which is mostly smooth R&B. Music really helps me relax and gives me all the feels.
20:35: I jump in a warm shower to bring my body temperature down, which helps me fall and sleep. Then I apply Neom Perfect Night’s Sleep Magnesium Body Oil. I find that the combination of aromatherapy scents and magnesium really helps me relax before bed.
20:50: I start taking care of my skin and brush my teeth while listening to music.
21:05: I grab a book to read a bit before falling asleep. Right now, it is The light we carry Michelle Obama. Reading helps me feel relaxed and takes my mind off my worries or other thoughts from the day.
21:25: I end my reading with an evening prayer that lasts about 5 minutes. It really creates a grateful and positive mood.
21:30: I hit my pillow with a few spritzes of pillow spray and put on a blackout sleep mask to block out the light while I sleep. I turn off my night light, turn on the white noise on my Hatch, and go to sleep.