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Steps to improve you bedtime routine


"Sleep is the best meditation." ~ Dalai Lama

Having a bedtime routine can help you improve your sleep pattern and prepare you for the morning. Going to bed settled, calm and relaxed can have many benefits but might be difficult to achieve at times. After a long day, our body and mind can be exhausted and filled with different emotions, which makes it difficult for us to fall asleep feeling good and well. Going to bed with a bright mindset will lead to waking up feeling positive and having a productive day. Also, it could improve your sleep, of which you should be aiming to have between 6 to 8 hours per night.



We have created a list of steps which can be implemented in your bedtime routine and help you feel better and surprisingly fresher before sleep. Each step might work differently for you and some might have a better effect than others.


Self-care routine


Before going to bed, having a self-care routine where you spend some time focusing on yourself is going to reduce your stress and improve your short-term wellbeing. Self-care routines can help you quickly feel better and relaxed which is how you should aim to end your day. Self-care will be different for everyone and it can include skin care, reading a book with a cup of tea, practicing mindfulness, having a good long bath and many more. The purpose of a self-care routine is to gain mental wellbeing benefits which can improve your sleeping pattern.


Practice Mindfulness


Learning how to stop and breath for even as little as 5 minutes before going to bed will benefit you. Practicing mindfulness for a few minutes before going to sleep can help you with both your mind and body. Taking time to take deep and slow breaths will improve your heart rate, calm muscle tension and help you regain focus over your thoughts and relax your body.


Gratitude journal


Before going to bed, try writing into a notebook or a journal a few things that made your day better. Your list can include people, animals, landscapes, emotions you felt and feeling good about yourself. Writing a gratitude list will help you become mindful of what you experienced during the day and help you be more optimistic about the day ahead.


Plan for tomorrow


Going to bed and feeling stressed about the amount of work you have to do next morning can delay your sleep for as much as few hours. Before going to sleep , try planning out your morning as much as possible, as it gives you control of over you day and will destress your mind. Choosing what you would wear, making overnight breakfast and writing down what you want to complete before leaving the house can help you get stressful thoughts outside of your mind for the night.



Log off the digital world


During the day we are used to spending many hours on our phones/laptops which then we take to bed with us. Many of us are guilty of scrolling through our phones for much longer than we should which takes away time from our sleep. Furthermore , using electronics before bed gives our brains signals that it is daytime due to screens and light. Learning how to switch off an hour prior to bed can gives us time to reflect on the day that is ending by practicing mindfulness, writing a journal or diary.





This are short steps that can be implimented into your routine for better sleep. If you try some of them, let me know in the comments how it was for you!


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