Good Sleep, Consistency, Resiliency, Routine Susan Morrison Good Sleep, Consistency, Resiliency, Routine Susan Morrison

CW Vol 2 Ed. 25 - Looking for Good Sleep? Consistency Creates Resiliency!

Just like any solid structure needs a strong foundation, your health depends on the quality of your rest. Sleep isn’t a luxury—it’s essential maintenance for your brain, body, and mood. But with today’s stress, screen time, and long work hours, good sleep can feel like a challenge. That’s where sleep hygiene comes in. On a recent episode of Dr. Mark Hyman’s podcast with Dr. Andy Galpin, we learn routine reinforces resilience.

“It’s not the act - it’s the pattern.”

Both Dr. Hyman and Dr. Andy Galpin emphasize that consistency, not complexity, defines a strong evening routine. It’s the pattern you follow every night—not just what you do—that signals to your body: Hey, it’s sleep time.

Why Routine is Powerful

  • Pattern > Perfection: Your brain learns context—dim lights, warm drink, slow breath = it’s bedtime.

  • Autonomic Reset: Regular routines shift you from “alert” to “repair” mode by lowering stress and heart rate variability (HRV) strain.

  • Data-Driven Tuning: Galpin encourages tracking your sleep metrics and HRV so you can fine-tune your pre-bed steps for maximum impact.

Your goal isn’t a perfect night—it’s a more adaptable, resilient system. With repeatable, data-informed habits, you're training your body to bounce back faster, no matter the shift, stress, or surprise tomorrow brings.

Sample Routine Toolbox

  • Light control — dim lights 1–2 hrs before bed (no screens or overhead lights), use salt lamps and low wattage bulbs.

  • Breathing reset — 3–5 minutes of box breathing or cyclic sighing.

  • Warm recovery — Epsom-lavender soak or warm shower.

  • Hydrating support — small glass of water or magnesium drink or supplements.

  • Mind unload — jot down lingering thoughts in a journal.

  • Gentle movement — 2–3 min of light stretching.

  • Cool sleep — dark, quiet room at ~60–67°F.

Build Your Pattern

  • Choose 3-4 Elements: Pick simple tasks, no pressure to do them all.

  • Repeat Nightly: Same order and timing, even on off-days.

  • Track Results: Note your sleep quality and next-day energy.

  • Tweak Weekly: Fine-tune timing or switch out tasks based on how you feel.

Working Nights? Consider These Adjustments

  • Use overhead light or a light therapy box early in your shift to wake up your system.

  • Eat your biggest meal at the start of your shift, not the end.

  • Keep snacks protein-heavy, low in sugar—think beef sticks, nuts, or hard-boiled eggs.

  • Wear sunglasses during your post-shift commute.

  • Anchor your routine by waking/sleeping at the same time every day, even on off days

  • Don’t rely on coffee, alcohol or energy drinks to shift your rhythm—they mask fatigue but don’t fix it.

  • Use blackout curtains or eye mask and a white noise machine when sleeping during the day.🌙 Wind Down with Intention

  • Keep screens off for 1 hour before bed

  • Try nasal breathing or light stretching

  • Use a calming sleep environment (cool, dark, quiet)

Quick Wins Checklist

  • “Wind‑Down Alarm”: Set a nightly reminder!

  • Gear Up Before Bed: Lay out what you need - Epsom salt, towel, notebook, magnesium. No scrambling.

  • Take a Breather: Try a short breathing drill—slow inhale, slower exhale—right as you hit the lights.

  • Sleeping at the same time every day, even on off days

  • Track What Matters: Use a sleep app or jot it down: Did you fall asleep faster? Wake up feeling better? Make adjustments as necessary.

View this Newsletter and a links to the podcast here!

Or, listen to Dr. Hyman’s and Dr. Galpin’s Conversation by clicking here!

6/18/2025

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