If you’re among the many people who have trouble getting a good night’s sleep, it’s time to be mindful in the evening. Focusing on relaxation and self-care helps you get the restful sleep you need to feel energized and ready to tackle the day. So, let’s discuss the best ways to create a mindful evening routine. That way, you can drift off to sleep in no time!
1. Make Better Food Decisions
Winding down for the evening starts with eating a balanced diet. If you fill your body with the right foods, it will positively affect your body.
Below are some healthy eating tips to achieve your goals:
- Include plenty of fresh fruits and vegetables in your diet.
- Select whole grain options over refined carbs and sugars.
- Eat sources of lean protein like fish, legumes, and lean meats.
- Avoid processed foods high in sugar, salt, and unhealthy fats.
- Eat fewer snacks.
- Limit your caffeine and alcohol intake, especially before bedtime.
Focusing on eating nutritious meals can help you feel energized and ready to hit the hay. So, make good dietary choices, and your sleep schedule will likely improve.
2. Put the Devices Away
Winding down properly in the evening is vital to falling asleep more easily. Unfortunately, part of the reason some people have a hard time resting is due to their devices.
Turn off all electronic devices at least 30 minutes before bedtime to fall asleep quicker. This helps to reduce your brain’s stimulation and prevent you from overthinking.
To ensure this happens, put devices in another room or away from your bed if possible. If you must use your phone as an alarm, put it on Do Not Disturb mode so you’re not tempted to use it.
3. Set a Bedtime Routine
Set a bedtime routine that signals to your body and mind that it is time to relax. The first step is to develop a set bedtime and stick to it each night. This helps your body to know when it’s time to wind down.
There are several things you can do as you prepare to go to bed:
- Spend time with a pet or loved one
- Light candles
- Use a Himalayan salt lamp
- Diffuse essential oils like lavender
- Read a book
- Incorporate stretching and deep breathing
- Listen to calming music.
- Take a hot bath or shower to relax your muscles
- Journal your thoughts or feelings
- Use a night guard to prevent grinding your jaw
You may struggle with health issues like sleep apnea and clenching your jaw. A night guard can help with this. JS Dental Lab details how a night guard can improve your sleep and how to care for it properly.
By establishing a routine, your body will recognize the signs and prepare for rest. You may need to try different methods to find your best schedule.
4. Practice Gratitude Daily
With our busy lives and constant stress, getting the restful sleep we need can be challenging. Practicing mindful evening rituals is essential to help promote better sleep. One excellent practice is to take a few moments each night to practice gratitude.
Try writing down three things that you are grateful for each day. It makes a difference in improving your mood and outlook. Plus, it works wonders on your overall mental health.
Practicing gratitude allows you to focus on the positive aspects of your day rather than the negative ones. Instead of worrying about the challenges and struggles, you focus on what you’re thankful for. This can help to reduce stress, lift your spirits, and set you up for a better night’s sleep. So take a few moments each night to reflect on what you’re thankful for.
5. Lower the Lights
A mindful evening routine can help you wind down and fall asleep more easily. Lowering the lights in the evening is an integral part of this routine.
If you have trouble winding down, lowering the lights can help you to shift your focus. You’re no longer distracted by bright screens or other sources of stimulation. Lowering the lights can also reduce the effects of blue light, making it harder to fall asleep.
Dimming the lights in the evening results in your body producing more melatonin. Melatonin is the hormone that helps regulate your sleep-wake cycle.
So, habitually turn off or dim the lights a few hours before bedtime. Soon, your body will recognize that it’s time to rest.
Following these tips for a mindful evening routine can help you sleep better. Remember, taking a few moments to relax by practicing gratefulness results in you drifting off more easily. Incorporating stretching, deep breathing, or reading into your evening routine can also help.
All these tips will result in you winding down and getting the rest you deserve. A few of these simple steps can make a world of difference. So, consider adding a few mindful habits to your nighttime routine. Then, watch as your sleep quality improves!