Wind-Down Routine
”Having peace, happiness, and healthiness is my definition of beauty. And you can't have any of that without sleep.”
Building a solid wind-down routine is essential for managing your stress. Your routine will involve a series of calming activities that will signal to your body and mind that it’s time to transition from the busyness of the day to a state of calm, relaxation, and rest, preparing you for a good night’s sleep.
Quality sleep is crucial for your physical and mental health, yet stress and overstimulation often interferes with your ability to fall asleep and stay asleep. Stress can manifest physically as muscle tension, headaches, or a racing heart.
Engaging in relaxing activities before bed, such as journaling, meditation, or visualization, can help you process and release your thoughts, clearing your mind and reducing anxiety.
Once your wind-down routine is in place, you’ll notice several benefits: physical relaxation, reduced fatigue, decreased mental clutter and anxiety, improved sleep quality (deeper sleep), and longer sleep.
Consistency
Consistency in a wind-down routine is key to its effectiveness. By performing the same activities in the same order each night, you create a signal for your body and mind that it’s time to relax and prepare for sleep. This regularity can establish a Pavlovian response, where simply beginning your routine triggers feelings of drowsiness and calm.
Over time, this conditioned response can make falling asleep faster and more predictable. So, go to bed at the same time, perform the wind-down activities in the same order as best you can, and avoid significant deviations when reasonable. As always, moderation is all things, including moderation.
Parasympathetic System
Adding progressive muscle relaxation and deep breathing exercises to your wind down routine promotes relaxation by triggering your body’s parasympathetic nervous system, which induces a neurological state of peacefulness. This can benefit you by leading to fewer instances of waking up in the middle of the night, tossing and turning, and fewer aches and pains.
Relaxing Environment
The environment you’re sleeping in matters: the bedroom should be primarily for sleeping in, and should largely only be for that purpose - avoid using it for other reasons when possible. Keep it cool, dark, and quiet. Consider blackout curtains, white noise machines, or earplugs if necessary.
Lower the lighting in your home as you approach bedtime. If your home has automation, it might be able to be programmed to do this slowly over time subtly to indicate that is time to wind down and prepare for sleep.
Limit Screen Time
Avoid bringing electronics into the bedroom, such as phones, computers, laptops, tablets, and so on. Limit screen time an hour prior to going to sleep, and through the entire wind-down routine. The blue light emitted by screens can disrupt melatonin production, making it harder to fall asleep.
Instead, engage in activities that do not involve screens. If screens are necessary, use your device’s settings or an app that changes the color temperature of the screen to emit less blue light over the course of the day as night approaches.
Calming Activities
Choose activities that help you relax, such as reading a book, listening to soothing music, or meditation practices into your routine. Techniques like deep breathing, guided imagery, or body scans can help calm your mind and prepare you for sleep.
A warm bath or shower can relax your muscles and promote feelings of calm. The drop in body temperature after you leave the warm water can also signal to your body that it is time to sleep.
Reflection
Spend a few minutes writing in a journal or reflecting on your day. This can help clear your mind of lingering thoughts and worries, making it easier to relax. Enjoy a cup of herbal tea, such as chamomile or lavender, which has natural calming properties. Avoid caffeinated beverages in the evening, as they can interfere with sleep.
Gentle Exercise
Incorporating light exercises into your wind-down routine can help relax your body and mind, preparing you for a restful night’s sleep. Yoga, tai chi, or simple stretching can help release physical tension and promote relaxation. Avoid vigorous exercise close to bedtime, as it can be stimulating, and undo the peaceful calm you’re trying to achieve.
Abstain
Steer clear of large meals, alcohol, caffeine, and recreational substances close to bedtime. All of these can disrupt your sleep cycle and make it harder to fall asleep. Go for light, healthy snacks if you’re hungry before bed, and drink a moderate amount of cool water.