Rest: Sleep medicine physician Sarah Silverman, MD
Morning hours: I am one of those who firmly believe that a good sleep begins in the morning! I try to set the stage for sleep as soon as my day starts. Every morning I walk outside with my dog Fancy. I try to get at least 15-20 minutes of natural light without sunglasses to help regulate my circadian rhythm. I find that when I keep the morning light constant, I tend to feel sleepy around the same time every night.
8 in the evening: It is Tuesday evening after a full day of receiving clients. I finish my notes for the day and answer any urgent emails. I use the computer program f.lux to filter the artificial blue light that comes on after sunset. I turn off the computer after I finish my notes.
8:30 in the evening: If I don’t have a chance to work out during the day (usually during my lunch break), I’ll fit in a light workout (like pilates or barre), walk on the treadmill, or focus on resistance training.
21:10: I take a warm shower, brush my teeth, wash my face and take care of my skin every night.
21:30: I end up writing in a gratitude journal (the 5-minute journal is divided into a day and night practice), which allows me to reflect on any highlights of the day. Sometimes my journal entry contains a “brain dump” for a few minutes. It really helps me get things out of my head and onto paper before I start relaxing.
21:45: I tidy up my place and do the dishes after dinner while listening to music or a podcast.
10 in the evening: I curl up on the couch and turn on a good TV show. I put on my favorite pair of blue sunglasses.
23:45: I practice gentle stretches and restorative yoga poses. I focus on slowing down my breathing. Depending on how alert I feel, I can practice guided meditation.
12:15 p.m.: I take my dog for a last walk.
12:30 am: I switch to reading a book on the sofa. I’m rereading now Four agreements. I’ve read it a million times, but I learn something new every time. It’s a book that doesn’t overstimulate me before bed.
1:40 am: My eyes feel heavy at this time. The wave of sleep is coming. I try to go to bed only when I feel sleepy.
1:50 a.m.: I turn on the white noise machine and crawl under the covers.
2 o’clock in the morning: This night owl is fast asleep.