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Letter From Tia: 5 Ways to Get Better Rest

Hey Anser fam, 

When my children were babies, we placed so much emphasis on their bedtimes. Warm milk, storytime, lullabies … you know the drill. But lately I’ve come to realize how important bedtime routines are for adults as well. 

According to The National Sleep Foundation, the average adult needs 7-9 hours of sleep per night. It’s safe to say I’m not anywhere close to that on most days. Despite my best intentions, something else always seems to call my attention away from getting some quality shut-eye—whether that’s Cree or Cairo (sometimes Cory), the latest binge-worthy show on Netflix or catching up with my long-distance loved ones on FaceTime.

But this month, I’m committing to changing that and prioritizing more rest. Want to join in? Here are a few tips I’m going to try:

Unplug an hour or two before bed. Admittedly, this is a hard one for me. I love to stay connected! But studies show the blue light that emits from our phones can negatively impact our bodies’ natural rhythms. So next time you feel like reaching for your phone, try reaching for a book or better yet, treat yourself to a nice long bubble bath. Wine optional.

Set the mood. There’s just something calming about lighting a favorite candle that’s a great closing ritual for the day. Take this practice a step further by filling your bedroom with soothing sounds, like this deep sleep playlist, falling rain, or even a white noise machine. After all, babies have lullabies, why shouldn't we?

Move your body. Now this may sound counterintuitive if you’re trying to wind down for the day, but hear me out on this. Light movement, like stretching or a few yoga poses, can signal to your body that it’s time to slow down. I love this candlelit evening yoga flow from BK Yoga Club. 

Make a to-do list. I hear what you’re saying, “but Tia, I thought we were trying to go to sleep, not be productive!” And you’re absolutely right. By jotting down the items that are on our mind before we go to sleep, we do our best to ensure those same tasks won’t keep us up late at night. Trust me, your brain will thank you.

Clear your mind. When all else fails, I listen to a guided meditation or do deep breathing exercises to help me ease into sleep. Stilling the mind and body are physical cues to your brain that it’s time for bed. Plus it’s a powerful way to protect your peace.

So here’s to getting more sleep and feeling good when we wake up! If you need some help in the snooze department, check out our Restful Sleep supplements for a boost of melatonin. 

As for me, I’m busy prepping for the August 26 premiere of Family Reunion Part 4 on Netflix. And I’m so excited to share with you all what’s coming up with Anser, including highlighting several of the incredible women in our community. I can’t wait for you to get to know them and show them some love. Until next time!