A Before-Bed Routine for Restful Sleep
According to happiness researcher Gretchen Rubin, what you do every day matters more than what you do once in a while. Since you go to sleep every day (well, late-night study sessions, new parenthood, and the occasional all-nighter aside), how you go to bed can make a huge difference in the quality of sleep you get.
Getting a good night’s sleep is essential to your physical health, sense of well-being, and mental clarity. It is reported that approximately 30 percent of adults experience difficulty falling asleep, difficulty staying asleep, waking up too early, difficulty sleeping well, and experiencing general insomnia. Creating a before-bed routine can help facilitate better sleep and allow you to wake feeling rejuvenated.
Consider those vacation days when you’ve got all the time in the world to prep for bed and you sleep soundly. Haven’t been on vacation lately? Maybe there’s a fantasy you’ve had of the best possible evening. Consider your favorite soothing rituals: does a bath or shower help you wind down? An evening walk around the block? Crafts? Listening to an inspiring talk? Reading? Writing tomorrow’s to-do list? Consider what healthy habits help you slow down and let go of your day. Your answers to these questions can all inform your creation of an evening ritual to wind down.
Before you start to get ready for bed, set yourself up for success by eating an easily digestible dinner several hours before you plan to turn in. According to Ayurvedic recommendations, soup and low-protein meals will be more easily processed and require less work from the digestive organs. Try incorporating Kitchari and soups to your dinner menu.
Following your final meal for the day, try this sequence, which will allow you slip from Savasana to sleep (remember, Savasana is not sleep!). This sequence is ideally practiced on the floor near your bed or even right in your bed. Best enjoyed in pajamas. Try this an hour to two hours before you hope to catching those ZZZs.
1. Set Up the Conditions for Calm
Make the area around you quiet, dark, and warm. Set up an environment so that you make yourself physically comfortable.