{"id":4107,"date":"2023-05-24T16:14:00","date_gmt":"2023-05-24T09:14:00","guid":{"rendered":"https:\/\/loudhdtv.com\/the-wind-down-with-sleep-physician-angela-holliday-bell-md\/"},"modified":"2023-05-24T16:14:00","modified_gmt":"2023-05-24T09:14:00","slug":"the-wind-down-with-sleep-physician-angela-holliday-bell-md","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4107","title":{"rendered":"The Wind Down With Sleep Physician Angela Holliday-Bell, MD"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/image\/upload\/c_fill,w_700,h_400,g_auto,q_85,fl_lossy,f_jpg\/org\/ddaga0ldmli0mk4su.jpeg\" \/><\/p>\n<div>\n<p><strong>6:30 a.m.:<\/strong> It\u2019s a Tuesday morning, and I&#8217;m already starting to set myself up for good sleep. After waking up, I open my blinds to allow as much natural light in as possible. I also make my morning routine enjoyable to help buffer against stress that I may encounter during the day that might interfere with my sleep. I do this by listening to energizing music or an intriguing podcast while I\u2019m getting ready and preparing my favorite coffee drink that puts me in a good mood. I start with a workout first thing in the morning, which also helps me to sleep well at night.<\/p>\n<p><strong>8:25 p.m.:<\/strong> I\u2019ve been home from the office for a few hours. After watching some TV with my husband, I start winding down. I turn off the television, and I dim all the lights in my home to help bolster my <a href=\"https:\/\/www.mindbodygreen.com\/articles\/circadian-rhythm-researcher-on-how-to-reset-your-internal-clock\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/circadian-rhythm-researcher-on-how-to-reset-your-internal-clock\" rel=\"noopener\">natural melatonin release<\/a>. I light <a href=\"https:\/\/us.neomorganics.com\/products\/perfect-nights-sleep-luxury-scented-candle\" target=\"_blank\" rel=\"nofollow noopener\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/us.neomorganics.com\/products\/perfect-nights-sleep-luxury-scented-candle\">a candle<\/a> that contains some of my favorite essential oils for sleep, <a href=\"https:\/\/www.mindbodygreen.com\/articles\/best-essential-oils-for-sleep\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/best-essential-oils-for-sleep\" rel=\"noopener\">including lavender and chamomile<\/a>, to help calm myself down before bed. I also take two tables of <a href=\"https:\/\/www.mindbodygreen.com\/articles\/best-magnesium-supplement\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/best-magnesium-supplement\" rel=\"noopener\">magnesium glycinate to help promote relaxation<\/a>, slow down my nervous system, and set the stage for sleep.<\/p>\n<p><strong>8:30 p.m.:<\/strong> I turn the thermostat down from 70 to 68 degrees Fahrenheit. This is to help facilitate the decrease in body temperature that has to occur when falling asleep. I start my soothing music playlist that includes mostly smooth R&amp;B. The <a href=\"https:\/\/www.mindbodygreen.com\/articles\/music-for-bed\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/music-for-bed\" rel=\"noopener\">music really helps<\/a> me to relax and gives me all the feels.<\/p>\n<p><strong>8:35 pm:<\/strong> I hop in a nice warm shower to promote a decrease in body temperature that helps me to fall and stay asleep. I then apply my <a href=\"https:\/\/us.neomorganics.com\/products\/perfect-nights-sleep-magnesium-body-butter\" target=\"_blank\" rel=\"nofollow noopener\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/us.neomorganics.com\/products\/perfect-nights-sleep-magnesium-body-butter\">Neom Perfect Night\u2019s Sleep<\/a> magnesium body butter. I find that layering the aromatherapy scents and magnesium to really help relax me before bed.<\/p>\n<p><strong>8:50 p.m.<\/strong>: I start my skincare routine and brush my teeth while listening to music<\/p>\n<p><strong>9:05 p.m.:<\/strong> I grab a book to do some light reading before falling asleep. Right now, it\u2019s <a href=\"https:\/\/amzn.to\/3omgh7B\" target=\"_blank\" rel=\"nofollow noopener\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/amzn.to\/3omgh7B\"><em>The Light We Carry<\/em><\/a>\u00a0by Michelle Obama.\u00a0Reading helps me to feel relaxed and takes my mind off the worries or other thoughts lingering from the day.<\/p>\n<p><strong>9:25 p.m.:<\/strong> I top off my reading with a nightly devotional for about 5 minutes. This really puts me in a <a href=\"https:\/\/www.mindbodygreen.com\/articles\/benefits-of-gratitude\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/benefits-of-gratitude\" rel=\"noopener\">grateful and positive mood<\/a>.\u00a0<\/p>\n<p><strong>9:30 p.m.<\/strong>: I hit my pillow with a few sprays of\u00a0pillow spray and throw on my blackout sleep mask to block all light while I sleep. I turn off my bedside lamp, turn on the white noise on my Hatch\u00a0and go to sleep<\/p>\n<\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>6:30 a.m.: It\u2019s a Tuesday morning, and I&#8217;m already starting to set myself up for good sleep. After waking up, I open my blinds to allow as much natural light in as possible. I also make my morning routine enjoyable to help buffer against stress that I may encounter during the day that might interfere &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[48,95],"class_list":["post-4107","post","type-post","status-publish","format-standard","hentry","category-lifestyle","tag-sleep","tag-the-wind-down"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4107"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4107\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}