10 Helpful Tips to Get Some Stress-Free Sleep Before the Wedding Day
1. No Screens
Switch off all electronics like laptop/phone/television/etc 45 minutes before you want to be asleep. Apart from the obvious problems like getting disturbed with last minute notifications, the blue light from these screens actually signals daytime to our brain, keeping it awake. It also delays the production of melatonin (sleep hormone) which makes it harder to fall asleep.
2. Eat Foods Containing Tryptophan
Milk, cheese, yoghurt or ice cream – all these have a calming amino acid called tryptophan that naturally relaxes you. So do foods like bananas, pineapples, eggs, nuts, chicken, fish. (Milk/cheese do have has some side effects like bloating so we suggest eating yoghurt instead, since it is fermented.)
3. Light Exercise
Exercise or go for a run before bedtime. It actually increases the amount of deep restorative sleep we get. Also known to be a stress reducer.
4. Avoid Caffeine
We shouldn’t have to tell you this. Caffeine has a half-life between 8-10 hours and suppresses sleep for that time. We suggest avoiding caffeine after 1 pm.
5. Avoid Alcohol
Duh. Alcohol will digest hours after drinking (well past midnight), making it hard to fall asleep again. People think that alcohol may help them sleep but it actually reduces REM sleep. Also, de-hydration is a thing.
6. A Hot Bath
Soak in a hot bath just before getting into bed. You can imagine how relaxing this is. It also increases your body’s core temperature before dramatically dropping it, giving your body a signal that you’re ready to sleep. You can add some chamomile bath salts / drink chamomile tea for the calming effect to sink in.
7. Create a Sleep Schedule
A month or 2 before the wedding, set a daily schedule for yourself to do the same pre-sleep things like having a bath / brushing / tea and hit the sack at the same time everyday. (Preferably early.) Doing these routinely things will tell your body it’s time to sleep.
8. Eat a Light Meal
Eat a light dinner that is easily digestible – preferably high-protein and low-carb. Fish is a good option as it is high in Omega-3 which helps regulate dopamine and serotonin – brain chemicals that are directly involved in sleep regulation.
9. Listen to Sleep-Inducing Sounds
Listen to a calming playlist while you’re in bed. Or download one of the several apps available that generate white noise - White noise devices work two ways: by blocking disturbing noises; and by creating calming sounds that help to induce sleep.
10. Pop supplements
If all else fails, you can take supplement tablets that help you sleep. We recommend consulting someone before-hand on what kind of supplements you can use as there are various types.