How Our Nurse Practitioner Winds Down For Bed + Her Night-time Wind-Down Routine

As I've advanced in my journey as a nurse and nurse practitioner, there have been instances where I've had to compromise on sleep. 

Luckily, I'm fortunate enough not to encounter frequent challenges when it comes to falling asleep. Nevertheless, there are moments when maintaining a restful slumber becomes a struggle, often tied to my stress levels. If my mind is bustling with a multitude of thoughts before bedtime, it's not uncommon for me to awaken during the night. 

With a solid night's rest, I find myself ready to tackle anything the day brings: from exercising to eating healthy to interacting with patients, I have all the energy I need to accomplish my tasks with a fresh and awakened mind. I’ve learned that it’s nearly impossible to reach my goals if I’m too tired. So, I make sure to prioritize and appreciate sleep to be my best self, for patients too. 

Sleep Stats 

• Average hours I sleep a night: 7-10 
• Ideal bedtime: 8:30 p.m. 
• Ideal wake-up time: 5.30 a.m. 
• Nightstand essentials: Water, blue-light glasses, essential oils 
• Sleep bad habit: Caffeine consumption 

• How I track my sleep (i.e., if you use an Oura ring, Fitbit, etc.): I don’t use a sleep tracker. My mood and sense of calm and readiness to begin my day is what I try to maintain 
• The last product or habit that changed my sleep for the better: Daily movement, a daily adaptogenic blend, blue-light glasses three hours before bed time, sauna and red light therapy before bed, castor oil on feet 
• The first thing I do when I wake up: Make my bed and drink water 

My Sleep Routine 

7:25 p.m.: My wind-down journey begins cleansing my skin away the day's impurities. I love using natural, non-toxic ingredients that work in harmony with my skin's moisture. 

7:40 p.m.: I set up my essential oil diffuser with 100% pure essential oils.  Aromatherapy promotes relaxation and better sleep by using calming scents like lavender, which can positively impact the nervous system and induce a peaceful state conducive to falling asleep.  I feel the difference when I do it. 

7:45 p.m.: I make a final sweep of my inbox. Exposure to blue light, especially from electronic devices, can disrupt the body's natural sleep-wake cycle by suppressing the production of melatonin, a hormone essential for promoting sleep. So if I'm on any electronic device, I make sure to pop on my handy blue-light glasses.  My tendency to set goals for daily tasks often leads me to burn the midnight oil, but sleep needs to take priority! 

8:00 p.m.: After a long commute, my feet need a little extra attention, so I rub them with some castor oil. Castor oil is beneficial for skin due to its moisturizing and anti-inflammatory properties, helping to hydrate, soothe, and promote healthy skin texture. 

8.15 p.m.: I like to do breathwork or meditation before heading to bed.  I find that it just sets the tone for a restful slumber.  I have an early bedtime, but I also have an early start! 

8.30 p.m. 

5:30 a.m.: I wake up and read what’s on my patient calendar that day.  

6 a.m.: Depending on the day, I do a little bit of weight training or an exercise routine, before packing a protein smoothie for breakfast and hitting the road for work. 

Takeaways 

In my role as a health-centered individual, I've come to recognize the pivotal role that quality sleep plays in shaping my day ahead. I hope this helps to inspire any ideas for catching those Zzzs!  

Questions? Call PIH at 609.512.1468 for more information.