Ever have a hard time winding down at the end of the day?
If so, you’re not alone.
Many people have trouble falling asleep at night. If you’re having trouble falling asleep, or just want to work on a better bedtime routine, then this post is for you. I’m going to discuss 3 simple ways to introduce some calm into your evenings. Because if your mind and body aren’t overstimulated, you’ll have an easier falling asleep at night. And that's a great way to help you manage your stress before your stress manages you.
Stop The Caffeine Early
Caffeine has it’s uses, but it stays in our system longer than we think. Some people drink so many caffeinated beverages that they build up a tolerance and tell themselves that they can drink coffee or caffeinated tea late in the day. But let me tell you it won’t help you fall asleep. Experts recommend you stop drinking caffeinated beverages between noon and two pm, but the earlier the better. Try it for a while and see if it helps you stay calm and relax in the evenings and get sleepy around bedtime.
Disconnect From Your Tech By Turning Off The Screens
By now you definitely know that screens like computers, televisions, tablets and phones emit a ‘blue light’ that makes it harder for you to fall asleep. That light mimics sunlight and tricks our bodies into thinking it’s earlier in the day than it is and throws off our circadian rhythms. Phones and tablets are the worst because we hold them so close to our faces. Consider turning off all screens at least two hours before you go to bed. It will make a bigger difference than you think.
Some of you may be thinking, ‘What about blue light blockers or filters?’ They will help and are better than nothing, but they won’t help you establish a good evening routine. It’s okay to not check your email until the morning it’ll still be there. If you’re doing things like scrolling social media, playing games, and letting yourself be entertained then you can put it away. I have to admit that I struggle with putting up my phone at night, so I made it into a challenge – how many nights can I put it away before bedtime, can I beat my record and do three hours prior to bedtime, etc. Try putting your phone to the side at night for a few days and see if you don’t start sleeping better.
Quiet Please!
While you’re putting away your phone and turning off your other electronic devices, you should also start lowering the lights. Even consider lowering your voice and having your loved ones to do the same. Use softer or color changing light bulbs and turn off any overhead lights.
Now that you know what you shouldn’t do before bed, here’s a few things you can do that promote calm:
Reading
Having quiet conversation
Soft music
Breathe deeply
Engage in your favorite relaxing hobby
Stretching
Cuddle your pets or significant other 😊
Spend time with your plants
Take a warm bath or shower
Light a scented candle
Let yourself unwind and let go of your busy day. After that, drifting off to sleep should be easy and natural. After all, it’s all about Making Time.
Let’s talk. What are you going to do to introduce more calm into your evenings? Let me know in the comments section.
Cassandra Martin-Himmons is a facilitator, stress management coach and author of “Yes I’m Grateful,” a gratitude journal. She believes in empowering her clients to help them manage their stress and increase self-care. In her spare time, she enjoys papercrafting, volunteering and travel. Connect with her on Instagram or LinkedIn