Creating healthy habits like gentle yoga, meditation and journaling before bed helps relax the body and mind and prepare for sleep.
Throughout the day, we are bombarded with information and distractions, oftentimes from our devices. This can impact our focus, mood and anxiety, creating a case of the “monkey mind” and making it hard to fall asleep. When this happens to me, I often have to resist the urge to grab my phone and scroll through social media in bed. Can you relate? I’ve found that creating an evening routine to wind down — sans social media — helps regulate the nervous system, reduce stress and prepare for restful sleep.
What are some ways to relax before bed?
While every night may be a little different, setting aside dedicated time to practice self-care has helped me fall asleep faster and stay asleep throughout the night. These are my top tips for unwinding.
Try gentle yoga in your bed:
Change into comfy clothes, clear space on your bed and go through these evening stretches to relieve tension throughout your whole body. The best part is that you can crawl right under the covers after!
Sit in stillness with a short meditation:
After gentle movements, find a comfortable position and take a little time (try 5-10 minutes) to meditate. You can use a body scan meditation or another technique that helps you quiet the mind.
Draw a warm bath:
Create a soothing space for your body to melt away tension. Light candles, put on calming music and soak in the healing qualities of the water. You can also add epsom salt to relax tight muscles.
Turn off electronics:
Phones, tablets, laptops and TVs emit blue light, which can trick our brains into thinking it is still daytime. If possible, try to avoid using electronics 30 minutes before you want to go to bed.
Read a book:
Save the riveting page-turner for daytime and instead choose literature that is simple, rather than suspenseful or stimulating.
Journal and reflect:
Getting your thoughts on paper can help clear your mind. Not sure what to write? Try listing out three things you are grateful for that day.
Establishing a nightly routine will help your body and mind prepare for deep, nourishing sleep. You can integrate a few of these ideas into your evening or try different techniques depending on your environment and circumstances each night.
Comment below and let me know which of these techniques are your favorite or share other tips that help you fall asleep. When you wake up, check out yoga in bed to get energized in the morning.
And just like that, it’s time for me to power down and begin my own bedtime routine.
Have a great night’s rest,
Shannon
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