In today's busy world, it's easy to forget how important it is to get enough sleep. People often talk about how important it is to start the day off right, but it's just as important to end the day on a good note. Having a good routine before bed can make all the difference in getting the rest you need to be at your best.
Sleep is important for good health and getting things done. It changes everything, from how we feel to how well we can make decisions. With this in mind, here are seven things you can do to end your day on a good note and get a good night's sleep.
1. Put down the gadgets
The blue light from electronic devices can stop your body from making melatonin, which is a hormone that helps control sleep. Here's how to get a better night's sleep by putting away your phone before bed:
1. Set a time to stop using your phone and other smart devices 30 minutes to 2 hours before bed.
2. Use your phone's "night mode" to get rid of some of the blue light.
3. Substitute your smartphone with an old-fashioned printed book and read under lamplight.
4. Move your smartphone out of arm's reach or use a traditional alarm clock instead.
5. Keep track of your sleep with a health and fitness tracker or use free apps like Sleep Cycle to track how well you sleep and if you snore. These apps will analyze your
sleep patterns and wake you up at the right time.
By doing these things, you can find a better balance between technology and sleep, which will help you get a better night's rest.
2. Have something soothing to drink
Even though a glass of wine might seem like a nice way to unwind at the end of the day, it can actually mess up the way you sleep. Instead, choose a tea without caffeine, like chamomile, or warm milk with honey to help you fall asleep on your own.
When you work out regularly, you can fall asleep faster and sleep better. Just don't do anything too hard too close to bedtime. Try some relaxing yoga poses or stretching instead to calm your body down and get it ready for sleep.
Here are some yoga practices we recommend:
4. Prepare Your Environment
One way to improve your sleep is by creating a calming environment in your bedroom. Here are some ways to prepare a good place to sleep:
1. Sleep in darkness. Use room-darkening shades or heavy, lined drapes to make the area where you sleep as dark as possible. Block any light from coming into the room and make sure the way to the bathroom is clear. Also, turn off or remove any clocks or watches with white or blue-lit dials, as well as your computer, cell phone, and TV. If you need to, wear an eye mask to bed.
2. Reduce noise. Wear earplugs to block out any outside noise and turn off your cell phone and any alerts that aren't important.
3. Make sure it stays cool. A cool room is better for sleeping than a warm one, so change the temperature to what you like.
4. Don't watch TV, read, or work in the room where you sleep. Setting up a relaxing bedtime routine, like taking a shower before bed, can also tell your body and mind that it's time to sleep.
By preparing your environment for sleep, you can create a relaxing atmosphere that helps you fall asleep faster and sleep more soundly throughout the night.
5. Review the Day
Taking a few minutes to think about your day can help clear your mind and help you get a good night's sleep. Reflecting on your day, both the good things that happened and the things you could do better, can help you move past problems and reduce stress and anxiety.
Find a place that is quiet and comfortable where you can sit and think without being interrupted. You might want to keep a notebook or journal close by so you can write down your ideas and thoughts. Start by thinking about the good things that happened during the day, no matter how small they may seem. You might have finished something you'd been putting off, had a nice chat with a friend, or eaten something delicious. Taking the time to notice and appreciate these moments can help you feel more grateful and positive in general.
Next, think about any problems or unfinished business from your day. You might have had a tough talk with a coworker or been in a stressful situation. It's important to recognize these times and let yourself feel whatever feelings may have come up. Writing about your thoughts and feelings can help you figure out what's going on and move on.
Try to look back on your day with an open mind and kindness toward yourself. Instead of judging yourself or others for mistakes or problems, use these situations as chances to learn and grow. Ask yourself what you could do differently next time and how you could handle similar situations better.
By taking the time to review your day in a positive and reflective way, you can let go of stress and anxiety, increase feelings of gratitude and contentment, and prepare your mind for a restful night's sleep. Try adding this to your nightly routine and see how it affects your health and well-being as a whole.
Sometimes trying a meditation can help to clear your mind before bed. This can be anything from a guided meditation to just calming music. Below is a meditation we recommend. This short meditation can help you think about what you're grateful for and get ready for a restful night's sleep:
To start, sit or lie down in a comfortable position and let your body relax into a soft, natural breath. Let go of any muscle tension or movements that aren't necessary and let gravity take over.
As you breathe in, feel your belly and rib cage expand, and as you breathe out, let your breath slow down a little more. Use the exhale to relax more into the present moment. Let yourself think about the big and small things you're thankful for from the day.
Pay attention to the small things that we often take for granted, like being able to speak, drink clean water, and breathe fresh air. Focus on the things that are going well and know that there is a lot to be thankful for. Forgive any part of you that experienced fear or unwanted feelings, and let go of any negativity from the day.
As you wind down for the night, allow yourself to feel thankful for the concept of sleep itself and for every night of good sleep you've ever had. Imagine yourself already having a peaceful, restorative night's sleep, and have faith that it will happen.
As you leave this practice, thank yourself for giving yourself this time to think, and trust that your body will help you ease into a peaceful night's sleep.
Prayer can be a powerful and meaningful way to end your day. It lets you think about your day, say thank you, ask for forgiveness, and set goals for the next day. Prayer can provide comfort and peace, helping you to let go of any worries or stresses that may be keeping you awake. It can also help you feel more connected to your spirituality, your values, and your sense of purpose. Taking a few minutes each night to connect with a higher power, however you define it, can help you find more meaning and perspective in your life and give you a sense of calm and fulfillment in the evenings. Here is a prayer we recommend:
As the day ends, I want to thank you for always being there. Even when things don't go as planned and chaos is all around me, it makes me feel better to know that you are in charge.
Thank you for the times I felt your help and for the times I didn't know what you were doing behind the scenes.
Please forgive me for any stupid things I did or decisions I made today that I didn't talk to you about first. Thank you for letting me off the hook and loving me as I am.
I pray for my family, my friends, and everyone else who needs to know about you. May your love reach out to them and show them who you really are.
As I get ready for bed, I pray for protection and peace from the enemy in this place. When I wake up in the morning, I want to feel happy and want to serve you well.