Embarking on a healthy lifestyle can seem overwhelming. Creating a solid wind-down routine can help us manage this. Today, I will present my overall approach to a nighttime routine and share some practices I've incorporated to customize a wind-down routine to suit the changing needs that life presents. The advantages of this can include reducing stress, relaxing the body, enhancing sleep quality, and boosting mental and emotional well-being.
Let's start by reducing environmental stimulation. Screens: I like to begin with a familiar story (TV show, audiobook, etc.) that isn't too stimulating and lower the volume. However, during the routine, it gets turned off. Lights: While the sun has a greater impact on us than any home lights, I find it helpful to start dimming and turning off lights about an hour before bed. Sound: Once I turn the screen off, I enjoy completing the rest of my routine in silence. This is almost essential for effective meditation, but even during breathwork, as it helps me focus inward, process and release the day's events.
The wind-down routine itself can include as many activities as you want. I always include the nighttime and next day preparations, then figure out where to place whichever of the following techniques I am using around them. I suggest incorporating just one or two of these with your usual bedtime rituals to create your own wind-down routine in the beginning and giving them at least two weeks of consistent trial before deciding otherwise. Remember, these can be swapped out if they aren't effective. Here is the list of techniques that can be particularly beneficial to include.
Body Scan Meditation - This can help connect you with your body and bring your mind into the present, which can effectively stop racing thoughts.
Presence Visualization - I find this helps bring me not only to the present moment but also builds a more present mindset throughout the day, making you more observant of your surroundings.
Box Breathing - Helps regulate the nervous system and bring the mind into the present, leading to easier and deeper sleep.
Stretching - Relaxes the body, relieves stress, and improves mood through the release of hormones such as endorphins.
Writing out tomorrow's schedule - This helps organize the mind, alleviate concerns about the following day, and keeps the mind and body on track the following day. I believe this is due to processing the written schedule during sleep.
Preparing anything needed for the morning - I find this reduces mental stress both for sleep and upon waking, also increasing the likelihood of a smooth morning.
Herbal Tea - I find this soothing both inside and out, and depending on the herbal tea chosen, it can also help induce sleep.
Don't think these are the only options to try. I still adjust my wind-down routine by experimenting with new techniques even after five years. Techniques that have worked can become ineffective as life progresses and we evolve into new versions of ourselves.
The biggest challenges i have encounter in establishing and keeping a wind-down routine are as follows.
It is not exciting or fun - While i realize this is true I ask you to seriously consider whether you want something to exciting or fun just before bed, and how doing something that is interferes with falling and remaining asleep.
It doesn't fit neatly into the modern lifestyle - Setting an alarm or having someone to share the routine with can help us in remembering to stop at the end of our day and include it.
It takes time - The best strategy I find for addressing this is to work it into my already established nighttime pattern which was watching TV.
Actionable Steps for a Wind-Down Routine
Reduce Environmental Stimulation
Incorporate nightly rituals & calming techniques into a routine
Give the routine 2 weeks of consistent practice before altering.
Overcome Challenges with behavior change techniques and effort.
A Wind-down Routine is key in optimizing your sleep and thereby setting a solid foundation for the day and your overall health & wellness. It makes getting to sleep easier, helps get you into a deeper more solid sleep and assists in managing stress. Best of all it costs nothing. So give it a try, and let me know how it goes for you in the comments. For more tips and advice follow us on Facebook, Instagram & YouTube. We hope to hear from you soon.
Wishing you progress on your path and good health throughout the day.
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