Doctors Hate Wellness Habit That Improved My Sleep

It’s no secret that sleep is one of the essential pillars of wellness. As women in our 30s, we often juggle multiple responsibilities—career, family, friendships, and self-care—making quality sleep feel like a luxury. But what if I told you there’s a simple habit that can radically enhance your sleep experience? Spoiler alert: Doctors may not rave about it, but it worked wonders for me.

Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.

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Let’s dive into my routine—one that’s changed the game for my sleep quality and overall well-being.

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The Habit That Changed Everything: Digital Detox Before Bed

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You’ve probably heard the term “digital detox” thrown around, but what does it really mean, and why am I raving about it? In essence, it’s about disconnecting from screens—yes, that includes your smartphone, tablet, and computer—before bedtime.

Why It Works

1. Reduces Blue Light Exposure: Most screens emit blue light, which can mess with your circadian rhythm. Less exposure means your body can produce melatonin more effectively, leading to better sleep.

2. Calms the Mind: Scrolling through social media or reading work emails can keep your brain buzzing. Taking a break allows your mind to wind down.

3. Encourages Mindfulness: A digital detox opens the door to other calming activities—like reading, journaling, or meditating—that can help you relax before sleeping.

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My Evening Routine: A Step-by-Step Guide

1. Set a Screen Curfew

Time: 1-2 hours before bed

• Decide on a Cut-off Time: Choose a time that feels right for you. For me, it’s 8 PM.
• Use an Alarm: Set a reminder to help you stick to it.

2. Create a Calming Atmosphere

Time: 30 minutes

• Dim the Lights: Use soft lighting or candles to create a serene environment.
• Aromatherapy: Light a calming essential oil diffuser with lavender or chamomile.

3. Engage in a Relaxing Activity

Time: 30-60 minutes

Here are some ideas to replace screen time:

• Read a Book: Choose something light and enjoyable. Fiction is a go-to for me!
• Journal: Reflect on your day or jot down gratitude notes. You’d be surprised how calming this can be.
• Gentle Stretching or Yoga: A few simple poses can relax your body and mind.

4. Reflect and Set Intentions

Time: 10 minutes

Mini Checklist:

• [ ] Write three things you’re grateful for today.
• [ ] List one thing you intend to focus on tomorrow.
• [ ] Reflect on your day—what went well and what could have been better?

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5. Wind Down with a Bedtime Ritual

Time: 15-30 minutes

• Warm Bath or Shower: This can help lower your core body temperature after, signaling your body that it’s time to sleep.
• Herbal Tea: A cup of chamomile or peppermint tea can work wonders.
• Skin Care Routine: Pamper yourself with a soothing skin care ritual; it’s all about self-love!

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Additional Tips for Better Sleep

• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day—even on weekends.
• Limit Caffeine and Alcohol: Both can disrupt your sleep cycle, especially when consumed later in the day.
• Create a Sleep Sanctuary: Make your bedroom a cozy haven. Think comfortable bedding, cool temperatures, and minimal noise.

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Overcoming Challenges

Let’s be real—changing habits can be tough. Here’s how to navigate potential roadblocks:

Temptation to Check Your Phone

• Leave it in Another Room: Out of sight, out of mind.
• Use a Traditional Alarm Clock: This way, you won’t have to rely on your phone to wake you up.

Mind Racing with Thoughts

• Practice Deep Breathing: Inhale for 4, hold for 4, exhale for 4. Repeat as needed.
• Use a Sleep App: Some apps can help guide you through meditation or relaxation techniques without heavy screen time.

Feeling Lonely Without Your Devices

• Find a Buddy: Invite a friend to join you in a digital detox challenge.
• Create a New Routine: Dive into a hobby or craft that doesn’t involve screens.

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Drawing the Line

While I’ve shared my experience with digital detoxing, it’s essential to listen to your body and find what truly works for you. Not everyone will respond to the same strategies, and that’s perfectly fine. Experiment with different activities and timings to create your own personalized evening ritual.

Conclusion: The Power of Disconnecting

The results of this simple habit have been transformative for my sleep quality and overall wellness. While I’m not saying it’s a cure-all, I genuinely believe that incorporating a digital detox into your evenings can lead to more restful nights and rejuvenated mornings.

So, here’s to better sleep, calmer minds, and a little more peace at the end of our busy days. Now, go ahead and give this habit a try—your body will thank you!

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Final Thoughts

If you’re ready to embrace a digital detox before bed, I’d love to hear how it goes for you! Share your journey and any tweaks you make along the way. Let’s empower each other on this wellness journey.

Until next time, sleep tight!

Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.