Creating A Wind Down Routine
Humans are creatures of habit and consistency is good for our minds and souls. Having a daily wind down routine is a way to honor our nature and create an environment that gives us predictability. Our brains love to be presented with the same familiar thing, it is simple to take in and sort through. It takes much less mental energy to process familiar and ordered steps than it does to deal with the ever changing circumstances of a chaotic day. By providing yourself with a regular evening routine, you are giving your mind a chance to shift into autopilot and begin recharging for the next day.
A wind down routine can be long and leisurely or it can be a brief series of steps, performed on a regular basis that end with the same goal - a good night’s sleep.
Sleep is so important for physical and mental health. Having good sleep habits can reduce the risk of high blood pressure, heart disease, stroke, kidney disease, obesity, diabetes. Proper sleep hygiene is known to be a protective factor in the prevention and stabilization of mental illness episodes. Good quality sleep can improve memory, cognitive functioning, and mood.
Q - What time should I set for a bedtime goal?
A - Ideally, an adult should get at least 7 hours of sleep per night. Determine what time you need to wake up for the next day, subtract 7, and that is the goal for bedtime. This is assuming you fall asleep quickly. If it takes you a while to settle, then add another hour. For example, if you need to wake up at 7am to get ready for work, you should aim to be asleep by midnight, or 11pm if you need longer to fall asleep.
Q - What time should I start my wind down routine?
A - About 2 hours before you want to be able to fall asleep. Using the example above, you would want to start your wind down routine @ 9 or 10 pm if you were planning to fall asleep by midnight and wake up at 7am.
Q - How should I start my wind down routine?
A - First, set a timer or alert to begin. Then choose a mantra that you can tell yourself when you begin your routine, like, “time to relax” or “I’m ready to chill” or something similar.
Q - How do I flow through my wind down routine?
A - Determine how many things you will do and in what order. Identify where you will start and where you will end. Set the environment - sleep at the same temperature, keep the lighting dim, and go to bed at the same time. Write your routine down in a journal or on your phone’s notepad so you can refer back to it and/or change it if needed.
Q - Are there things I should avoid during the wind down hours?
A - Yes, set down your screens at least 30 minutes before bed. Finish your eating and drinking for the day about an hour before you begin your winddown routine. Avoid alcohol at least 4 hours before bed and caffeine at least 6 hours before bed. Limit daytime napping so your body learns to only associate sleeping with dark and nighttime. So - using the example above of an 11pm bedtime, you would want to stop caffeine by 5pm, stop eating and drinking by 7/8pm, and put your screens away by 10/1030pm.
Here are some examples of activities to incorporate into your routine:
A warm bath or shower - add magnesium salts for a relaxing effect
Candles or essential oils - like lavender, sandalwood, or ylang ylang
Guided or sound meditations
Yoga and stretching
Tea
Reading
Listening to music or a podcast
Doing a puzzle, crossword, other game
Coloring, drawing, painting
Crafting
Creating photo albums
Creating playlists
Singing/chanting
White noise
Journaling
Making a to-do list
Calling a friend
Hugging a loved one
Cuddling with a pet
Doing your nails
Using a face or foot mask
Using a hair mask or other hair care product
Practicing breathing exercises
Practicing progressive muscle relaxation
Comment below with some of your favorite activities in your wind down routine!