How to wind down before going to sleep.
I’m a big proponent in chilling out before going to sleep. Like actually chilling, relaxing, and disconnecting from technology – not laying in bed watching TV and drifting to sleep. Maybe because I grew up without a TV in my bedroom, I prefer falling asleep without lights and loud sounds (except my essential oil diffuser).
Here’s my bedtime routine to help me chill out and sleep well.
About 30-45 minutes before I want to go to sleep I brew up my tea. Once I have my tea in my hand my phone goes down. Sometimes I lay on the couch and mindlessly watch TV so I can spend more time with Kyle, but 9/10 times I isolate myself in my bedroom.
I place my cup of tea on my nightstand, turn on my essential oil diffuser, gloss my lips with lip balm, roll on my yin essential oils, and lather my hands and feet with other essential oils and coconut butter. This process is an absolute must no matter what state of mind I’m in. Usually I light a candle too to create little more extra zen.
Then I open up a book and read at least 1 chapter – one of my goals for 2018 is to read more and so far I’m really enjoying it. I usually read for about 30 minutes and by that time I’m so zenned out I have to consciously focus on the last two parts: my facial gua sha, meditation, and prayers. (I have a post about facial gua sha here 🙂
First I turn on my Sleep Cycle and set my alarm. Then I come into my meditations. First I meditate for at least 5 minutes using the Insight Timer App. Then I pray, which is another form of meditation for me. I usually lay in a restorative yoga pose (typically supta baddha konasana), say my prayers, and ask and answer these three last questions to myself (thank you Tony Robbins & Ed Mylet):
- What did I give today?
- What did I learn today?
- How did this contribute to my overall success?
At this point I’m so relaxed that I’m able to naturally fall asleep.
I’m obsessed with my bedtime (and morning) routines. I find that I am more relaxed, productive, and happier when I take time to wind down before going to sleep. If I don’t follow my routines I feel all over the place for the rest of the day. It’s habitual to me so it’s become second nature.
I hope I’ve inspired you with some nighttime ritual ideas. Let me know yours too, I love trying new things!