Racing thoughts, endless to do lists and obligations seem to pile up every night. This led to trouble falling asleep, restless nights, and groggy mornings. My problem was this. Stress management and actively unwinding wasn’t a part of my self care night routine. See, insomnia is usually a result of stress or life events that disrupt sleep. Worse yet, lack of sleep can cause MORE stress and anxiety as the body doesn’t have ample time to recover. Thus, instilling a self care night routine that supports and encourages sleep is critical. But that’s easier said than done. So, I’ve compiled 8 night routine ideas to help craft a perfect night’s sleep.
NOTE: Consult with your doctor about any health concerns you have. This article is NOT meant to be taken as medical advice of any kind; however, it can form the basis of your initial discussion about your concerns.
Self Care Night Routine Ideas
1) Night Time Journal – Self Care Night Routine Ideas
Set aside time each night to reflect on the day. What went well for you today? What could go better? If any items from the day are left on your to do list, write them down in your journal for the next day. This way you don’t have to keep ‘mental lists’ while trying to unwind before bed. This single action has completely transformed my night routine and has fostered better overall sleep. The key here is getting organized for the next day. And separating tasks into workable, manageable lists. This not only allows your brain to relax at night, it also sets you up for success the following morning with your to do list ready to go!
We created a FREE 30 day self care journal that you can download here to get you started!
2) Stress Relief Coloring Pages.
Adult coloring books are a resource to try for anyone struggling with anxiety or stress. These complex patterns and fun scenes offer us a place where we can escape for a little while refocusing our attention. When you do this regularly you can create a ritual of mindfulness that is highly beneficial. The Cleveland Clinic states adult coloring pages can calm us by:
- Taking attention away from ourselves
- Relaxing the brain
- Low stakes activity makes it pleasurable
Learn more HERE
Our FREE 30 day self care journal includes a mindfulness mandala each day! Get your copy HERE!
3) Yoga For Stress Relief
Yoga is a great practice to get into. It focuses on mind body connection through a series of poses, breathing techniques, and meditation. Various yoga practices and types exist, so find one that best fits your needs! A great starting point is Bulldog Online Yoga, which offers a TON of virtual yoga classes for all skill levels. Find out more at the link below!
Online Yoga just $12.99 after your 30-Day Free Trial! (Cancel Anytime!)4) Stress Relief Meditation – Self Care Night Routine Ideas
Meditation is another great resource to incorporate into a healthy night routine. Meditation helps bring awareness to the present moment and manage your thoughts. The Mayo clinic indicates you can benefit from meditation in the following ways:
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
5) Nature Sounds and White Noise
Another resource for a self care night routine is white noise while sleeping. This operates in much of the same way the coloring pages do. When your brain begins to race, these sounds provide a soothing way to refocus your attention.
The best part is you don’t have to spend a dime to try this out! Subscribe to our YouTube channel for sleep aids, nature sounds, meditations and more!
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6) Stay active — Regular Activity Helps Promote a Good Night’s Sleep.
Staying active is important for a multitude of reasons, but also aids in a good night’s sleep. Research now shows that regular exercise helps keep the body’s natural circadian rhythm and helps you fall asleep faster. Thes best part? These effects can take effect the same day!
Learn more HERE
Remember – if you enjoy your exercise program, you are more likely to succeed. And if you have the energy to complete your workouts, you are also more likely to succeed.
Setting realistic fitness goals sets you up the right way. It enables you to maintain a positive attitude throughout your program. And it leaves you feeling accomplished and confident. These critical components give you the motivation to keep moving forward!
More on setting smart fitness goals here.
7) Avoid or limit caffeine – Self Care Night Routine Ideas
This may be an obvious one, but was really difficult for me to put into practice. I love coffee, tea, and the occasional soda. I often found myself going for these drinks before choosing water, and well into the day. Of course, this has a negative impact on my ability to get to sleep. As soon as I was able to set reasonable limits and wean myself off, I noticed a huge improvement in how fast I was falling asleep.
Start slow! Caffeine withdrawal is real. The good news is it didn’t last last more than a few days before I felt fine foregoing my all day caffeine binges.
8) Stick to a Sleep Schedule
Keep your bedtime and wake time consistent from day to day, including weekends. A regular sleep schedule maintains the timing of the body’s internal clock. Plus, it can help you fall asleep and wake up more easily. This last step is critical, as it helps your body find its natural day and night rhythm.
Self Care Night Routine Wrap up
A well planned night routine can do wonders for anyone struggling with sleep. Taking 30 minutes before bed to de stress, unwind and prepare for sleep can make all the difference. Be sure to check out some of our free resources and other helpful tips and tricks at breakingzen.org.
NOTE: Consult with your doctor about any health concerns you have. This article is NOT meant to be taken as medical advice of any kind; however, it can form the basis of your initial discussion about your concerns.
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