Five ways to wind down for sleep
Sleep is so important for our bodies to rest, digest and recharge. It is a ripple effect on our lives if we don’t sleep well - motivation and energy goes down and we are less likely to make healthy decisions that make us feel good. Our patience and relationships can be impacted. Our ability to be focused and enjoy the present moment can be difficult too.
Establish a bedtime routine: Create a relaxing routine leading up to bedtime. This could include activities such as reading a book, taking a warm bath with essential oils, or practicing relaxation techniques like deep breathing or gentle stretching. Engaging in these calming activities signals to your body that it's time to wind down and prepare for sleep.
Create a sleep-friendly environment: Make sure your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Remove electronic devices or minimize their use before bed, as the blue light emitted from screens can interfere with your sleep cycle (I pop my phone onto airplane mode for the night)
Limit stimulants and heavy meals: Avoid consuming caffeine, nicotine, and alcohol close to bedtime. These substances can disrupt your sleep patterns and make it difficult to fall asleep or stay asleep throughout the night. Additionally, avoid consuming large, heavy meals late at night as they can cause discomfort and disrupt your sleep.
Practice relaxation techniques: Incorporate relaxation techniques into your bedtime routine to promote calmness and prepare your mind and body for sleep. Deep breathing exercises (inhale for 4, exhale for 6), progressive muscle relaxation, or guided meditation can be effective ways to relax and reduce stress. These techniques help shift your focus away from racing thoughts and promote a sense of tranquility.
Create a worry-free zone: If you find your mind racing with worries or to-do lists when you lie down to sleep, try setting aside time earlier in the evening to address these concerns. Create a worry journal or do a ‘brain dump’ on paper where you can jot down any thoughts or tasks you need to remember for the next day. By acknowledging and addressing these concerns earlier, you can help clear your mind and create a worry-free zone when it's time to sleep.
Remember, it's important to find a routine and strategies that work best for you. Experiment with different techniques and adjust them according to your needs and preferences. Consistency is key, so try to establish a regular sleep schedule that allows for adequate rest each night.
Further links for support:
Sleep meditation
OH app subscription $12 month, includes meditation, breath-work and journaling prompts for greater calm and balance
The Calming Method - 3 week programme
Free download guide - Journal Prompts for Personal Growth
Do you struggle to calm your mind for sleep? Add this journal to your daily routine to check-in and clear your mind.
