Wind Down For The Day


Rest fully so you can live fully

Hey Bibi-liever, welcome to the latest edition of The Bibi Daily, an email series designed to help you live the fun, fierce, healthy, and productive life you want. In 2020 our goal was to share our voice more authentically with you and talk about things that really impact your daily life. In the Bibi Daily we will explore 4 topics: Wellness, Fitness, Productivity, and Social Life. You'll see this new content on our Facebook and  Instagram pages as well. Tonight, we're talking about rest!

NO SCREENS 2 HOURS BEFORE BED. We know you're not gonna like this one but we're saying it anyway. Put your phone and computer away, and turn your TV off at least two hours before bed. All those screens emit blue light and studies have shown looking at blue light makes it harder to fall asleep because it delays the release of sleep-inducing melatonin and increases alertness. Staring at screens before bedtime also decrease the quality and length of your sleep. If you are working on a deadline or must look at a screen, install F.lux on your computer or wear blue filtering glasses. Both decrease the amount blue light your eyes see and reduce eye strain.

HAVE A BEDTIME RITUAL. Crummy at going to bed? We feel you. Sometimes there's just too much going on and your mind is still running. That's why it helps to have a nightly bedtime ritual. Start your ritual 1-2 hours before bedtime. It can include drinking a sleep time tea, meditating, lighting a candle, taking an epsom salt bath, something that tells your body it's time to wind down and rest. Having a nightly tradition helps your body get into a rhythm and learn when to go to bed.

EASY ON THAT COFFEE. Avoid drinking coffee after 2pm or eating foods that stimulate the body like dark chocolate 4 hours before bed time. Dark chocolate contains theobromine which increases heart rate and can cause sleeplessness. Some people are more sensitive than others so use your best judgement for your body. 

DON'T STUFF YOURSELF. Ever eat an enormous meal at 10pm and find yourself tossing and turning all night? That's because your body expends energy and releases insulin and to digest and metabolize your food. These processes can signify wakefulness and interfere with your ability to fall asleep. On the flip side, foods high in tryptophan, melatonin, and magnesium like fatty fish, eggs, asparagus, olives, walnuts, almonds, and spinach can help you get a good night's sleep.