In a world that glorifies the grind, sleep is rarely prioritized. A healthy sleep routine is essential for overall well-being, but for many black women, juggling work, family, and societal pressures can make rest feel like an elusive goal. From combating stress to managing skin health, sleep plays a huge role in our physical and mental wellness. So, how can you prioritize a healthy sleep routine amidst all the chaos? We’ll break it down so you can wake up feeling refreshed and ready to face the day. Beauty sleep – activated.
Why is a sleep routine so important?
Studies have repeatedly shown that sleep is crucial for maintaining physical, mental, and emotional health. Yet, many black women report struggling with insomnia, stress-induced sleep deprivation, and general fatigue. This study highlights the disparities in sleep health between black and white women. With chronic stress linked to systemic racism and societal pressures, this can wreak havoc on sleep cycles.
Sleep plays an essential role in cellular repair, mental clarity, and maintaining healthy skin. If you’ve ever woken up with dull, tired skin, it’s likely because you didn’t get enough beauty sleep! But sleep is more than just skin-deep — it’s a cornerstone of holistic health. Cultivating a healthy sleep routine means prioritizing relaxation, reducing distractions, and incorporating mindfulness techniques to calm both your mind and body. Let’s get into it…
1. Set the tone
Your environment is arguably the most important factor in the quality of your sleep. A dimly lit, cool, and quiet room is the basis for a healthy sleep routine. Consider blackout curtains if your current ones allow too much light to seep through, or even a sleep mask to reduce light exposure. To prevent restlessness and encourage uninterrupted sleep cycles, consider slightly cracking open a window for good airflow, or if you live in colder climates, set your heating system to anything within the range of 60-70 degrees Fahrenheit (15-20 degrees Celsius). This temperature helps the body to produce melatonin, the hormone that helps to regulate sleep.
2. Consistency is key
You must be consistent when building a good sleep routine. Going to bed and waking up at the same time every day helps regulate your body’s internal clock – also known as the circadian rhythm. The circadian rhythm is typically influenced by light/dark, stress, diet, and movement/exercise. It is the same rhythm that for many of us, was thrown into complete disarray circa lockdown 2020. A healthy and balanced diet, fresh air, and a good mental state are daily essentials if you want to ensure a good nights sleep.
3. Rest to reset
Incorporating relaxation rituals into your bedtime routine helps your body and mind transition from a busy day to restful sleep. Whether it’s taking a warm bath, meditating, or indulging in a skincare routine, this is the time to slow down and prepare for bed. This routine should include a combination of things that bring you peace, happiness, and pleasure. The Deep Sleep Bath Bomb from Lush provides a spa-like experience by utilizing magnesium to promote relaxation and increase serotonin, one of the main hormones involved in regulating moods. It also boasts a handful of calming essential oils such as chamomile, lavender, and neroli to help you unwind.
4. Avoid screens before bed
A quick scroll through TikTok or Instagram never hurt anybody, but it sure does affect your night time routine. Blue light emitted from screens can delay melatonin production.
“Any content before bed, whether it be a book or TV, should be an escape from the current climate”
dr charlene gamaldo for harpers bazaar
Regulating your social media usage can not only do wonders for your sleep, but also your mental health.
PRO TIP!
Replace all electronics with a book or journal before you go to bed. You may even want to set a cut-off time for electronics usage (e.g. 7pm) to help you fall into a routine. However, this may not work for everyone, and using a blue light blocking screen filter can help if you must use your phone or computer.
5. Eat well to live well
What you consume during the day — and particularly close to bedtime — can significantly impact not only your sleep, but how your body’s recovery process. During the day, you must incorporate all of the food groups into your meals. This includes fruit and vegetables in particular as they contain essential nutrients that help you to feel (and look) your best. Leading up to the night, avoid heavy meals, caffeine, and alcohol at least four hours before you sleep. Alternatively, opt for herbal teas such as chamomile tea or valerian root tea as they contain special compounds and flavonoids that promote relaxation and help to reduce anxiety.
6. Incorporate relaxing scents
Aromatherapy is an excellent tool for improving sleep quality. Scents like sage, jasmine, lavender, and sandalwood are known for their calming properties and ability to alleviate stress and promote relaxation. A couple of drops into an aromatherapy diffuser could transcend the quality of your sleep. If you want to kick it up a notch, burning incense is an ancient tradition that has been historically used in instances relating to spirituality, purity, and cultural practices. With much respect to the aforementioned, we won’t go that deep into it – but palo santo is a great place to start if you are looking to burn incense as it is believed to ‘clear’ the air of negative energy and promote peace.
7. Keep moving
Engaging in regular physical activity can improve sleep quality and duration. However, vigorous exercise too close to bedtime can have the opposite effect, making it harder to wind down. Ensuring your lifestyle includes moderate exercise and lots of body movement, especially if you work remotely, is crucial. This allows your system to operate in tandem, so that your body knows what to do when it is time to rest. Remember that circadian rhythm we mentioned earlier? Think of this as the beat to that rhythm. So, get up and move!
8. Bask in the sun
Exposure to natural sunlight during the day helps regulate your circadian rhythm by increasing serotonin production, which in turn promotes better sleep at night. With sunlight being nature’s best mood booster, it is imperative that you soak up as much of it as you can, as often as you can.
PRO TIP!
If you live in colder climates where the sunlight is limited, consider using a light therapy lamp, as they mimic outdoor light and may be of use to those who suffer from Seasonal Affective Disorder (SAD).
Finally: rest to reset
Sleep is more than just a nightly activity, it’s self-love and self-care. Prioritizing rest can have a profound impact on your mental health, skin health, and overall well-being. By creating a sleep routine that works for you, you can turn bedtime into the most restorative part of your day.
Black women are constantly expected to live up to high expectations – and because of the hard workers that we are, we meet them. While this is great in essence, it’s also taxing, and sometimes the only break we get is when our head touches that pillow at night.
You are not a machine or a robot, you are human. And if you don’t prioritize rest in order to reset, your body will do it for you. Start implementing these tips tonight, and watch how a consistent sleep routine improves every aspect of your life.
