Better Sleep with a Mindful Bedtime Routine
A good night’s sleep is one of the best things you can do to improve your health and reduce stress in your life. But sometimes getting good sleep is easier said than done. Getting the Zzzz’s your mind and body need can be tough if you don’t have a mindful routine. Better sleep with a mindful bedtime routine is as easy as integrating these five tips. Try at least one and start waking up rested and refreshed!
Notice what you’re consuming in the evening. Even if you aren’t downing a cup of joe before bed, you might be taking in caffeine in other ways, like that post-dinner chocolate bar. Caffeine can stay in your system for a full 12 hours after consuming it, so try avoiding all forms of caffeine four to six hours before bedtime. Instead, opt for a cup of herbal tea as you unwind for bed.
Disconnect from Your Digital Devices
If the last thing you do before you go to bed is scroll through social media, you might be setting yourself up for failure. Instead, put away your phones, iPads, and turn off all TVs at least 30 minutes before you go to bed. Most phones have a night time or do not disturb setting. Turn this on when you put your phone away to avoid any interruptions in your bedtime routine.
Do a Bedtime Gratitude Practice
Ending your day with gratitude helps you relax. When you experience the emotion of gratitude, it’ll relax the nervous system and flood your body with hormones that counteract any tension that may have built up during the day. Either use a journal and write a gratitude list, or try this guided visualization recording. More practices like these can be found in the Veraki app.
Dim the Lights
As you prepare for bed, start dimming the lights in your home. Avoiding bright lights helps signal to your body that it’s time for bed. It’ll also help the natural production of melatonin, a hormone that helps you sleep.
Another way to encourage good sleep is through aromatherapy. Essential oils like lavender can create a relaxing environment that will help you settle down before bed. Add six to eight drops of lavender to a diffuser or spray bottle mixed with water to bring this aroma to your bedroom.
Better sleep can happen with a mindful bedtime routine. Which of these tips will you try this evening? Give it at least a week and see if your sleep improves! For more tips on visualization and personal growth, download Veraki and start your two-week free trial today.