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Evening Routine

Information from: WellGroundedLife.com Replenish 365

Practices that Increase Melatonin

When it comes to supporting your circadian rhythm and helping your body naturally produce adequate amounts of melatonin, we can focus on (1) lowering our cortisol and also (2) increasing melatonin. Here are some ideas to explore as you begin to put together an evening routine that works for you.

Prioritize Rest and Sleep

• Dim the lights early in the evening

• Forgo screen time- particularly from computer and TV screens that emit high levels of blue light

• (http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side)

• Sip a cup of herbal tea like Chamomile or simply warm water and lemon

• Jot down spinning thoughts in a journal

• Read inspirational material that calm and inspires

• Listen to soft music or nature sounds

• Do a warm towel scrub

• Stretch with calming postures

• Acknowledge the blessings of the day with a prayer or gratitude journal

• Consider the impact of your bedroom on your feelings of restfulness and calm

• Avoid stimulants like caffeine and sugar too close to bedtime


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