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Your wedding is one of the most important events in your life. It’s no wonder so many brides spend the evening before tossing and turning in anticipation. So how can you up your odds of getting a good night’s rest before walking down the aisle? We asked sleep experts and wedding pros for their input.
Tip #1: Read a book, write in your journal or just chat with friends, but try to avoid screens so that your sleep hormone, melatonin, can build up uninterrupted. -—Christine Hansen, Integrative adult sleep coach
Tip #2: Don’t drink alcohol. Its digestion will set in around 3 or 4 a.m. and can make it difficult to fall back asleep. —Christine Hansen
Tip #3: A soft massage can do wonders. If a body massage isn’t possible then massaging your face with your night cream will do as well. -—Christine Hansen
Tip #4: Since you can’t eliminate all stress, I recommend scheduled worry, prior to winding down for bed. Give yourself permission to worry for a discrete period of time and when you are done, you are done. If you do feel stressed in bed, consider relaxation techniques like progressive muscle relaxation, visualization and meditation. —Cathy Goldstein, M.D., Neurologist
Tip #5: Avoid caffeine after 1 p.m. Caffeine has a long half-life and can suppress slow-wave sleep, the restorative sleep in the first half of the night. —Cathy Goldstein
Tip #6: Exercise a few hours before bedtime. Exercise can increase the amount of deep restorative sleep we get. —Cathy Goldstein
Tip #7: Drink milk, eat cheese, yogurt, or ice cream before bed. Yes, there is truth to the old saying about hot milk! The ingredient tryptophan has a natural calming agent that actually relaxes you without medication. —Dr. Fran Walfish, Beverly Hills child, parenting, and relationship psychotherapist
Tip #8: Pop a supplement, like the Olly Nutrition restful sleep gummie. The melatonin is a natural hormone that helps regulate the internal clock that controls your sleep cycle. L-Theanine is an amino acid that encourages calmness, so you can hush those voices in your head. And the combination of chamomile, passion flower, and lemon balm soothe and relax.” —Dr. Taryn Forrelli, OLLY‘s VP of innovation, nutrition and herbal expert
Tip #9: Turn off all phones! Use the “Do Not Disturb” mode so you are not distracted or woken up in the middle of the night by notifications or messages. —Jyl Deering, Chancey Charm Boston Wedding Planner
Tip #10: Breathing exercises may be the key. I prefer breathing in for 4 counts, holding for 4, and breathing out for 4. Once I can do that comfortably, I work my way up to in for 8, hold for 7, out for 6. This systematic slowing of your breathing can help relax your body and trick you into falling asleep. —Skylar Caitlin, Chancey Charm Houston Wedding Planner
Tip #11: Don’t be too hard on yourself. Embrace and accept that you just might not get your best night sleep and don’t dwell on it. —Kerrie Hileman, Founder of The White Magnolia Bridal Collection
See More: How to Fake a Full Night of Sleep for Your Wedding Day