Sleep Routine
Switching off after a busy day is tricky, so here’s an idea for a calming and effective sleep routine:
Wind Down (30 minutes before bed): Begin winding down by turning off bright lights and reducing screen time. This helps signal to your body that it’s time to relax. Engage in calming activities like reading a book, listening to soft music, or practicing gentle stretches.
Relaxation Techniques (15 minutes): Incorporate relaxation techniques to ease your mind and body. This could include deep breathing exercises, progressive muscle relaxation, or a brief meditation session to clear your thoughts and prepare for restful sleep.
Reflect and Journal (10 minutes): Spend a few minutes reflecting on the day and jotting down any thoughts or feelings in a journal. This practice can help release any lingering worries or stress, making it easier to let go and transition into sleep.
Create a Comfortable Environment (5 minutes): Ensure your sleep environment is free of clutter so you can fully rest. Dim the lights, adjust the room temperature to your comfort, and use calming scents like lavender if desired. Arrange your bedding to ensure comfort.
Mindful Evening Ritual (10 minutes): Engage in a mindful evening ritual, such as taking a warm bath or practicing gentle yoga. This helps to soothe your body and mind, making it easier to fall asleep.
Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same times each day, even on weekends. Consistency helps regulate your internal clock and improves the quality of your sleep. (Switch your snooze option off your alarm!)
Limit Stimulants (1-2 hours before bed): Avoid consuming caffeine, heavy meals, and alcohol close to bedtime, as these can interfere with your ability to fall and stay asleep. Eat for light snacks if you're hungry.
Positive Affirmations (5 minutes): Before you drift off, repeat positive affirmations or visualize a peaceful scene. This helps create a positive mental state and can enhance the quality of your sleep.
Remember this has to work for YOU, so don’t over commit, pick what works for you. Putting yourself up front of centre of your well-being is the first step. BE BOLD BE YOU. With your sleep routine, you can get a sense of calm and self-awareness, leading to a fulfilling rest. This approach not only improves sleep quality but also supports overall emotional and physical well-being. We heal when we sleep.