Summer is slowly coming to an end, and fall is right around the corner—a time for cozy nights with friends, a lot of candles, and snuggles. It's also a time to get back to routines, which for some can be challenging after late summer nights.
If you are having trouble slowing down in the evening, one of the best thing you can do for yourself this fall is to create a calming evening routine. Like any other routine, bedtime routines establish habits that help our brains recognize when it's time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.
It doesn't have to be a huge, long thing; the idea is to create your own simple routine. By making just one small change to your evening routine, you'll be on your way to bringing calm and stress relief into your life.
- Turn off the electronics.
Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. The blue light floods to your brain, tricking it into thinking it's daytime. Be mindful of your use of electronics and know when it's time to turn them for the day.
- Have a set bedtime.
Create a bed- and wake-up routine, and stick with it. Following a consistent sleep, routine helps train your brain to naturally feel tired when it's time to go to bed.
- Stretch and Breath.
A few simple stretching, yoga, and/or breathing exercise before bed can make a big difference. A daily yoga routine has been shown to improve sleep quality since it helps to let go of physical and mental tension. Suppose you are new to yoga, no worries. There is a lot of great online classes for free to wind down and destress. And remember, it doesn't have to be much; a few stretches are already a good start.
Simply getting your thoughts on paper or reflecting on your day has a calming effect and will help you ease your busy mind. Journaling enables you to sort out your thoughts and feelings before going to bed, helping you fall asleep more easily.
- Create The Right Sleep Environment
Dedicate part of your bedtime routine to transforming your bedroom into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.
Avoiding caffeine and too high intensive workouts right before bedtime is also recommended. Keep in mind that we are all different and our body and mind work differently. The key is to start small and stay consistent, trying out what works and don’t work you. By time, you’ll have created your own, personal, bedtime routine.
Good sleep is a key factor for our wellbeing, but it’s not always easy to come by. A personalized nighttime routine can help you sleep better, allowing you to take the next day by storm. Regardless of how your day has been, give yourself a moment to wind down, reflect and let your body fins peace. Your body and mind will thank you in the morning.