It's a Lovely Time

episode 15- It's a lovely time to wake up

Listen Later

In today's episode, we're talking about staying in your lane when it comes to sleep schedule, when you wake up and how much sleep you get. 

No one should get an opinion on this topic as individuals have different circadian rhythms & Chronotypes that play a huge part in wake and productivity time. 


We're diving into bed time routines & sleep hygiene that will help you set yourself up for success, no matter what season of life you're in. Understanding and honoring your individual needs is imperative to being your most productive self, while avoiding the shame cycle we can get ourselves into.  


Here's the pre bed time bullet list- 

take what you need, leave what you don't 

  • understand the difference, rem vs. non 
  • why you should avoid blue lights approx. 2 hours before bed not possible? consider blue light blockers
  • enjoy your dinner 2-2.5 hrs
  • avoid caffeine & alcohol after 2:30 pm 
  • Try different light bulbs- Edison or yellow
  • lamps/ dimmers 
  • night mode on phone led strip lights to orange/ campfire 


    • Bed time routine bullet list-

    take what you need, leave what you don't 

    brush teeth 

    wash face 

    read 

    stretch on your take form yoga mat

    meditate & breathe- check out these free resources

    identify a positive trigger to set you into bedtime routine mode (this is also great for your kids )


    Check out this Ted Talk The ten-item wardrobe by Jennifer L. Scott

    LINKED HERE ffwd to 11:35 to hear the pajama reference :)


    Bedtime products we love 

    Melaleuca products linked below require membership, check it out here

    Lavender spray

    feet/hand/ lotions/ oils 

    Melaout magnesium

    sheets pillows your mattress - I can't recommend the entire Sleep number line enough!!!

    Fabletics pajamas


    Other helpful tips: find your perfect temperature setting & tidy your space to declutter and clear your mind before you rest


    Circadian rhythm and Chronotypes, tune in to learn more and check out the quiz here


    It's time to wake up tips 

    water on bedside table- water first coffee can you wait 1.5-2 hrs? and why would you? 

    This Owala water bottle is one you NEED :)

    no phone / screen in bed 

    wake up alarm no snooze! 

    finding your natural wake up time 


    Wakeup products we love 

    wake alarm from Hatch 

    invigorating room spray from 


    And end cap your great night of rest with a simple morning routine to get your day started on the right foot!  

    wash face, brush teeth, contacts, water, coffee 

    ...more
    View all episodesView all episodes
    Download on the App Store
    It's a Lovely TimeBy Meghan Gonzales & Jessica Davis