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Mindful Mom: Creating a Nighttime Routine

So you made it through another hectic day and the only thing you want to do is crash on the couch and watch Netflix. All is well until you try to sleep and you just can’t seem to stop the scrolling to do list. Sound familiar? While taking time to veg out is important you also need to prep yourself for sleep. Setting up a calming nighttime routine can aid deeper and longer stretches of sleep.

Unplug

Making a habit of unplugging about an hour before bedtime can make all the difference in your sleep cycle. Both the mental activity and the light exposure from our phones, computers, or TV can make it harder to fall asleep. Making sure electronics are out of the room before you hit the hay is a great way to unplug before bed. If you’re using your phone as an alarm, try using a regular alarm clock instead and stash the phone elsewhere. Is winding down to your favorite show a nightly ritual? Don’t feel like you have to skip it but give yourself time between watching TV and going to sleep.

 

Wind Down

What is something that really relaxes you? Maybe 10 minutes by yourself, no phone, no kids, nothing? A hot cup of tea? A warm shower or bath? Something as simple as flipping through a magazine or reading a few pages in a book could be a great way to prepare your brain and your body for a good night sleep. Just give yourself a few minutes of something that calms you and makes you feel good.

A few restorative yoga poses before bed can also help unwind both the body and the mind. Start by sitting quietly and taking a few deep breaths. From your seated position bring hips to heels and come into a child’s pose. Take a few more long deep breaths here allowing your forehead to rest on the floor, mat, or even stacked hands. Another very restorative pose is legs up the wall. Finding any space or pose where you feel relaxed and calm can set you up for a long restful night of sleep.

Gratitude

To override any worry and anxiety once your head hits the pillow try adding a little gratitude to your nighttime routine. Make a note of three things that you are grateful for at the end of each day.  Let those things be in the forefront of your mind while you fall asleep. Letting the rest of the mental chatter and multitasking fall away. Positive thoughts can help you achieve a more peaceful sleep and have you waking up on the right side of the bed.

Do you have a routine that helps you fall asleep? Would love to hear what works for you!

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