We all know that sleep is a foundational part of our well-being, but let’s be honest, when is the last time you had an excellent night’s rest?
If you are like the one in three adults in the US (about 84 million people), experiencing uninterrupted sleep and getting a great night’s rest may be something you only dream about.
Whether you are groggy during the day, need naps often, toss and turn at night, have insomnia, snore, or have sleep apnea, getting quality sleep is crucial to your overall health. But prioritizing your sleep starts with a healthy, habit-focused evening routine.
For years, I experienced brain fog, exhaustion, widespread pain, weight gain, insomnia, and multiple other health issues connected to sleep disruptions. It wasn’t until I met with an internal medicine doctor who specialized in whole body wellness that I started to see the connection between mental and physical health, and how the quality of sleep—or lack thereof—impacts everything. Once I started to prioritize my sleep by establishing healthy evening routines, my entire well-being shifted.
Today, I focus on feeling better by establishing strong evening routines. I fall asleep faster, I sleep more soundly, and I have sustained energy and am productive during the day. If you want to feel better during the day, look no further than your bedtime routine!
Here are six ways to upgrade your evening ritual:
#1 Track your sleep. Set the intention to prioritize your sleep; you can even start tonight! Consider using an app or write it down in your journal. Track your sleep schedule for the next week, including your observations of how you feel as a result. Reflect on the patterns and make any adjustments.
#2 Listen to your body. The same way you may take a nap when you feel groggy during the day, rest calls to you when your body is craving it. Start to observe your body’s signals for sleep, so you can anticipate supporting its needs. Many experts say it is wise to go to bed at the same time every night, but you can always listen to your own body and let it tell you what it needs (and always honor it).
#3 Turn off digital devices.
Tonight, before bed, swap out digital distractions with a meditation. If you find yourself on your digital device, aimlessly browsing the web before bed, or watching shows, turn off three devices and tune into your inner world. Tune in to a meditation through a free app, or soft lo-fi calming music, then turn off all notifications and put your device into “do not disturb” mode. Refocus your energy to that of the meditation. And watch yourself drift off effortlessly into dreamland.
#4 Practice box breathing.
Breathe in through your nose as you slowly count to four in your head, filling your diaphragm and lungs. Hold your breath for a count of four. Exhale for another count of four. Wait to inhale again for a count of four. Repeat three or four times, feeling yourself relax further with each round.
#5 Try somatic movement.
Lying in bed, stretch out your legs, flex your ankles, and rotate your feet. Lift your legs
up and down together, bending at the hips, and then bend at your knees, bringing them toward your chest and away again. Thank your feet and legs for carrying you through another day.
#6 Be intentional with your sleep space.
Do something tonight to consciously create your sleep setting. Choose the color of your
bedding, sheet set, or the clothing you wear to bed—anything that helps you feel calm, protected, and secure.
