If you were to describe the last hour of your evening before you fall asleep, what would you say you’d be doing?
Are you watching TV? Are you scrolling your social media feeds on your phone? Are you cuddling up with a loved one? Perhaps meditating?
You see, the window of time before we fall asleep is often overlooked or neglected. And although getting adequate sleep is crucial to our mood, energy levels, and overall well-being, what you do before that is just as important.
And there happens to be a method to the madness of maximizing your bedtime routine to make sure that time is spent intentionally. That’s why I’d like to share some of the best things you can do to wrap up your day before going to sleep to ensure the day ahead is a success – a practice some of the healthiest and most successful people do every night!
1. Stick to your schedule
One of the best ways to ensure quality sleep is to stick to a sleep schedule. Getting into bed at about the same time every night works wonders for getting into a healthy sleep rhythm and helps you wake up naturally at the same time each morning. This allows you to wake up feeling energized, refreshed, and more than ready to tackle the day. It’s important to listen to and stick to your body’s natural, unique sleep schedule to maximize quality sleep.
2. Reflect on the day
Spending time reflecting on your day is a great way to wind down before going to sleep. Writing down your wins from the day emits the energy of happiness and gratitude, allowing you to go to sleep feeling accomplished and empowered. Even if they are small wins, it’s still important to acknowledge them to get in the habit of feeling thankful for all that you have around you.
3. Plan for tomorrow
Getting a head start on the upcoming day is one of the most productive things you can do to keep on track with your tasks and goals. Setting aside a small amount of time to get a grasp on the day ahead can help to cut down on stress and anxiety when the day arrives. Whether that’s making a to-do list or getting out the supplies or materials you’ll need, a little preparation can go a long way!
4. Visualize tomorrow
In addition to physical preparation before bed, mental preparation for the day ahead is an excellent strategy for being able to start the following day with confidence and enthusiasm. You can use visualization to envision your day ahead of time and see yourself being productive, motivated, and in a positive mood. The more you practice visualizing a successful day in advance, the more likely that will be your reality.
5. Mind your bedtime diet
Going to sleep right after a heavy meal can make it hard for you to fall asleep and can also have you feeling sluggish when you wake up in the morning. So being mindful of the heavy foods you are consuming in the hours before bed is important. And if you are going to consume something before bed, opt for something soothing like a cup of chamomile tea. Or even warm water and lemon, which can soothe digestive issues, cleanse the body, and keep you hydrated throughout the night.
Ever wake up in the morning feeling stiffness or a bit sore? Well, stretching before you go to sleep is an excellent way to physically relieve stress and tension in the body, especially if you practice intense workouts or are standing on your feet for most of the day. There are many different and easy stretching poses you can practice and hold for about 15-30 seconds that work to improve blood flow and the quality of sleep you’re getting every night.
7. Disconnect from social media
Instead of letting a bright phone screen be the last thing your mind sees before falling asleep, allow yourself to unplug from the virtual world to welcome the calmness and serenity you need to easily drift off to sleep. The constant overload of information we get from social media can negatively impact mental health, especially when viewed right before bed. So give yourself a little social media break just before bed and allow that time to be filled with something more intentional for your well-being.
Meditation is an excellent practice to incorporate into your evening routine. The benefits of meditation are endless, including helping to manage anxiety and stress, so meditating before bed is ideal for calming your thoughts and easing your mind. Tapping into this relaxed state is a tool you can use going forward to not only get the most restful sleep but also wake up feeling refreshed and energized!
And to help you experience ultimate relaxation, I’d like to introduce you to Delta Sleep, our soothing technology that combines guided audio meditation, powerful music, and delta sleep waves to give you the deepest, most restful sleep… of your life! As I mentioned above, quality sleep is crucial to getting the most out of our days, and this powerful and immersive sleep technology was specially designed to relax, rejuvenate, and relieve the mind of any tension keeping you awake. You won’t want to wait to get your hands on this ultimate sleep meditation system to make falling asleep instant and effortless!
Natalie Ledwell is a best selling author, speaker and successful entrepreneur. She's passionate about helping others to achieve their greatest dreams and ambitions through her personal development programs and her online TV show, The Inspiration Show.