Earlier this month I wrote Five Great Ways To Start Your Day. Today I’m talking about five great ways to end your day. Getting enough sleep is very important to wellbeing, so the wind down to hitting the pillow can make or break the next day. My schedule takes our family from dinner time through to bedtime, which helps me feel in control and calm.
Five things to do in the run up to bedtime for a good night sleep;
Get organised; prepare yourself for the next day. This can include making packed lunches, laying out clothes and writing a schedule/to do list. If you know what you’re doing and how to achieve what you want to achieve the following day then you can truly relax knowing that everything is under control.
Get tidy; I make sure the kitchen is cleaned after dinner preparation, dishwasher on, washing up done and surfaces cleaned. Next I pick up any clutter and make sure everything is neat downstairs. It is easier to relax in a tidy house so this step helps me to unwind.
Mindfullness; I practise mindfulness in the morning and the evening. Using the Headspace app where there is a sleep pack which ‘incorporates a body scan and visualisation to create the inner and outer conditions for a truly restful nights sleep’. It’s incredible how much of a difference mindfulness has made to my mental and physical wellbeing and I would highly recommend incorporating it into your daily routine.
Stop using electronics; this is for two reasons. Firstly online activity is simulating and engaging, which is not ideal for creating restful sleep. Secondly blue light, which is emitted from electronics, including phones, tablets and televisions. Research shows that blue light suppresses the production of melatonin. Melatonin helps control your sleep and wave cycles, known as circadean rhythms. So it is recommended that we stop using these electronics 30 minutes before bed.
Bedtime routine; We tend to think of bedtime routines for children but they are also useful for adults too. They help us prepare mentally and physically for bed. I always do my bathroom routine (clean teeth, wash face, brush hair), followed by half an hour of reading, before attempting to sleep. Most of the time I drop of quickly and easily.
I hope these ideas are helpful, and that you get a good nights sleep, waking feeling rested and ready to start the day.