Creating a consistent bedtime routine is essential for hormonal balance, especially when traveling or dealing with busy schedules. This mini-episode provides a step-by-step guide to building a nighttime ritual that grounds you and supports quality sleep no matter where you are.
• Reflect on your current routine and identify what works and what needs improvement
• Use technology strategically by setting up wind-down reminders and sleep mode on your phone
• Share your sleep goals with partners or roommates for better accountability
• Incorporate calming activities like stretching, tea, or skincare into your wind-down period
• Journal briefly to document tomorrow's priorities and meal plans
• Create three versions of your routine: dream version, realistic version, and bare minimum
• Consider writing your minimal routine on an index card to keep in your toiletry bag while traveling
