5 STEP MINDFUL EVENING ROUTINE FOR A GOOD NIGHT’S SLEEP
The events of the last few weeks have been shocking, and even stressful, for many. Many people have opted to steer clean of social media and news channels, and have even seen their mental health suffering as a result.
In times like these, the amount of information we absorb on a day to day basic is both amazing and over-stimulating. With what we have seen and the education we giving ourselves in the wake of the #BlackLivesMatter protests, we find ourselves lying awake at night.
In America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.
There’s never been a more important time to develop a mindful evening routine so we wanted to offer you 5 easy steps which you can slot in to the end of your day to help you to get a good night’s sleep.
SLEEP LIKE A BABY WITH THIS 5 EASY STEPS MINDFUL EVENING ROUTINE:
Schedule your bedtime
We all hated bedtime as kids right, but scheduling a time that you want to be asleep is at the core of your mindful evening routine. We all feel better, healthy and more successful during the day if we get a proper 8 hours of sleep per night.
Decide what time you want or need to wake up in the mornings and actually set yourself a reminder for 8 hours before. Personally, we like to plan to be in our bed 30 minutes before this to allow ourselves time to drift off slowly.
Step away from the screens
At night, the blue light from screens throws the body’s biological clock—the circadian rhythm—out of whack. Even dim light can interfere with a person’s circadian rhythm and melatonin secretion, meaning that your sleep, and your health in some cases, is going to be seriously affected. The guidelines vary but try to avoid looking at bright screens two to three hours before bed to ensure you fall asleep quicker and sleep deeper, and use a red light to promote melatonin production.
Ease in to relaxation mode
Plan your evenings to be as relaxing as possible. It’s tempting to use your free time to pack in as many activities as you can but use this time to slow everything down and surround yourself with calm. Things like cooking yourself a lovingly prepared dinner, reading a book and listening to a podcast will all help you to sleep better.
Make self care a priority
We will feel better and sleep better if make self care during our evenings a priority. Use those reclaimed hours of screen or TV time to soaking in a bath of epsom salts, try out your favourite skin care routine, meditate or burn some essential oils. All these activities will create a calm, loving environment and drop your levels of cortisol.
Set the scene
Set the scene in your bedroom will boost your “sleep hormone” melatonin and ensure that you drift off like a baby. There are several things you can do to help it’s release but keep your bedroom dark and managing your stress are key factors. The time you go to bed also effects melatonin production (we told you a bedtime was important!) and you add a weighted blanket on top of your duvet if falling asleep is a problem.
Come full circle with our guide on creating your MINDFUL MORNING ROUTINE. Have you tried this? Did you sleep better? Let us know in the comments below.