SLEEP DEPRIVED? NOT FOR LONG.

Getting the recommended 8 hours of sleep each night is so important. Lack of sleep can act as a contributor to high blood pressure, obesity and other physical conditions. 

We reached out to our Camp Reveille alumni (and good friends), Lisa Mercurio and Cindy Bressler from The Bedtime Network, for their expert advice on how to create a bedtime ritual to help us get more sleep! Here is what they had to say... 

Most of us don’t get enough sleep and are desperate to know how we can get more. 

Getting a good night’s sleep starts with recognizing bedtime as a longer than imagined period of the day. Many perceive bedtime as the moment they literally crawl under the covers, but we know that’s just not long enough. Sleep is the end game but to get there we need to give our mind and body the time to make the shift from daytime to bedtime. And so, the real secret to sleep lies in what you do before you get into bed. Whether you’re 2, 22, 42, 62 or 82, everyone needs a bedtime ritual.  

We understand that creating and adhering to that ritual may seem overwhelming. So we would like to share our favorite bedtime rituals and bedtime tips. They’re very simple and just might help you help you and the ones you love to enjoy the best bedtime ever. Feel free to mix and match. The important point is to create a lasting bedtime ritual that brings you pleasure and peace. If you do your ritual nightly, over time it will signal your mind and body that’s it’s time for bed. 

Bedtime Network’s nutritionist Gayle Reichler recommends cuddling up under a blanket with a warm drink as an enormously satisfying bedtime snack. Of course, when selecting evening beverages, you want to opt for something that is not high in caffeine. Warm milk and honey is the ideal bedtime drink. Not only is it delicious and comforting, milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Serotonin is a neurotransmitter that helps to regulate your sleep cycle. 

Bedtime Network’s fitness guru Elisabeth Halfpapp has also developed a unique sequence of stretches, called “Night Moves,” designed to transition the mind and body from daytime to bedtime. Just five minutes of simple stretching in the evening will help you release the tension often held in your neck and throughout your body. These stretches are simple and don’t require any equipment, so they are perfect to do both at home and while traveling. 

Bedtime Network’s relationship expert, therapist Nyiri Grigorian comments, “Ever notice that your worst arguments with your kids, partner or spouse happen at bedtime?” She recommends that before engaging in a major argument you “allow some time to review and look at how you feel, even make some notes. Then, tuck your feelings away for the night. Issues that may begin a fight at night are better solved in the light of day.” 

Bedtime Network’s sex therapist Miriam Baker recommends that we examine what is standing in the way of greater sexual satisfaction for us and our partner, adding that “sex at bedtimemay actually help you sleep.”  

Bedtime Network interior designer Randy Florke recommends turning off your technology at bedtime. He (and we) believe that the only real way to power down for the evening is to let go of your cell phone and computer. While many of us feel we are unable to part with our devices, turning them off for the night is the only way for us to truly disconnect. “Don’t put a workstation in your bedroom. If space is really an issue and you have to have a desk for your laptop in your bedroom, put it away at night so that you don’t see it if you happen to get up to go to the bathroom.” No need to bring on the worry train if you awake at 3am! 

Parents of college kids living away from home or people with elderly parents: we know the temptation to keep your cell phone on is great. If you have a land line, perhaps you can ask your kids to call you at that number if they really need you “after hours.” This way you can turn off your cell phone and avoid unnecessary distractions. 
As for us, we are big fans of taking a warm shower with Dr. Bronner’s lavender soap before bed. It’s very relaxing and somehow when the shower is over even the most stressful of days doesn’t seem quite as bad. The combination of the warm water and the lavender scent definitely helps to make the transition. 

We hope we have inspired you to create your own bedtime ritual. Let us know how it goes. And if you need a little support or guidance, drop us a line at sleepypeeps@bedtimenetwork.com. We would love to hear from you. 

Night, Night. Cindy Bressler and Lisa Mercurio Co-Founders, Bedtime Networkhttp://www.bedtimenetwork.com 

P.S. We are also the co-creators of “Bedtime Beats – The Secret To Sleep,” the 60 to 80 beat-per-minute musical sleep solution. When used as the foundation for a bedtime ritual for 15 minutes nightly. Listening to Bedtime Beats each night will help you fall asleep faster and stay asleep longer.

Top 10 Holiday Sleep Tips from The Bedtime Network

We all know that getting a healthy amount of sleep can be a struggle.  The holiday season makes this even tougher for some of us as we might be traveling to see loved ones, heading on a vacation, or hosting family and friends at your place.  To help us get our zzz's this holiday season, our Camp Reveille sleep experts Lisa Mercurio & Cindy Bressler from The Bedtime Network gave us some tips on how we can get a good nights sleep this holiday season!

The Bedtime Network's Top 10 Holiday Sleep Tips

10 – Traveling this holiday season? Planes trains and automobiles throw off tons of inadvertent light.  Pack a good book but even more importantly, don’t forget your sleep mask. If traveling through multiple time zones and jet lag is a factor, check with your doctor and consider a bit of melatonin.

9 – Having guests?  Why not make their bed first and sleep in it.  If you’re really worried about your guests and their comfort zone, give the sleeping accommodations a whirl yourself.  It’s the best way to discover whether or not the mattress is satisfactory, the room temperature is comfortable, and/or if you’ve forgotten something.  We like to leave a choice of pillows for our visitors as well as a variety or choice of blankets.  It’s hard to know what people like in advance, but just in case, a few extra throw blankets or an extra pillow can make the spirit bright.  A bit of luscious foot cream (we like Sabon’s) on the nightstand along with a bottle of water will make it feel just like home (though at that point, they might not want to leave!)

8 –Wine, women and song: the party doesn’t have to end, even when you stop drinking.  A woman’s body doesn’t process alcohol as efficiently as a man’s.  Therefore, remember that a good night’s sleep is easily disrupted by alcohol if your consumption doesn’t stop at least two and preferably three hours prior to bedtime.  Try to wrap it up earlier and you literally will be able to “sleep it off.”  Insist on playing the party line to the end? Well, the old rules of hydrating with extra water will still help.

7 – Overeating:  It’s hard for the body to multi-task, that is, to sleep while digesting an exceptionally heavy meal.  Rich foods and desserts so commonplace at holiday time will not only wreak havoc with your waistline, but they’ll also disturb your sleep.  Bedtime Network’s nutritionist Gayle Reichler recommends that you go light on protein and sugar and even consider having, “breakfast for dinner.”  Check out her Holiday Recipes that won't make you sleepy.  

6 – Exercise can go by the wayside during this busy holiday season, but it’s the best way to combat the extra calories as well as the added stress.  If time is really tight and you find that you simply cannot get yourself to the gym, go out for a walk.  The fresh air and added benefits of Vitamin D from sunlight will help regulate your sleep schedule.

5 – Keeping lists is always at the top of our list, but during the holidays, it can be virtually impossible to track your tasks, your gift giving and even your day-to-day responsibilities.  Don’t let the “worry train” visit you at night when you start to re-trace your steps.  Instead, keep a pad by your bedside to jot down those last minute ideas that cross your mind when there should be nothing but thoughts of sugar plum fairies.

4 – A warm bath before bedtime is not only a relaxing practice, but it also helps to establish communication between your brain and body.  The warm water will raise your body temperature.  Once you’re safely tucked under the covers, your body temperature drops and the brain will receive a natural signal to fall asleep.  We love this as a ritual.  During holiday time, add a few drops of essential lavender oil. Soak. Breathe. Release. Zzzzz.

3 – Turn off.  We’re not talking about the road, but rather, the lights.  The addition of computer screens, smart phones and all manner of devices are exposing us all to blue light which informs our brain that it is not time to sleep, even if it is.  Try to limit your use of electronics 60 to 90 minutes before bedtime.  This is a good practice even when the holidays are not in full swing.

2 – Night Moves.  Stretch.  Stretch.  Stretch.  Chances are good that the tension between your shoulders is permeating your mood and your sleep.  Tune into Elisabeth Halfpapp’s gentle nightly system for mind and body Night Moves, and you’ll be sleeping better than your cat and dog. 

1 – Do something kind for yourself that influences your sleep in a positive way each and every night.  15 minutes of meditation, breathing, and/or listening to music can make all the difference.  We recommend BedtimeBeats – The Secret to Sleep as the ultimate music before bedtime.  We also like the “Deep Sleep” app for iPhone by Dr. Andrew Johnson. Portable.  Inexpensive.  Non-addictive.

Sleep in heavenly peace.

Love, The First Ladies of Sleep

Lisa and Cindy

Lisa & Cindy of The Bedtime Network