Optimize Your Sleep Routine

Optimize Your Sleep Routine: A Comprehensive Guide to Creating Your Relaxing Sleep Routine for Blissful Nights and Energized Mornings

 

Hello readers! Shailyn Waites checking in for our newest blog post. For those joining us for the first time, I’m a therapist and former varsity athlete with a passion for working with athletes in sports and supporting their journey through the transition out of sport, drawing from my own experiences as a university hockey athlete as well as my expertise as a therapist!

On a recent poll on my Instagram (@thesolaceflow) many of you selected that you are unsure how to create a relaxing nighttime routine, so lets dive into that today!

In our fast-paced world, finding calming moments can be challenging, but establishing a soothing nighttime routine is a great step towards promoting mental well-being. As a therapist, I understand the importance of creating a space for self-care and relaxation, especially as the day winds down and sometimes anxiety levels can rise up!

Let’s explore these EIGHT tips today:

Set a Consistent Bedtime:

Start by establishing a consistent bedtime that allows for a minimum of 7-9 hours of sleep. A regular sleep schedule helps regulate your body’s internal clock, promoting better sleep quality and overall well-being.

Unplug from Technology:

In the hour leading up to bedtime, disconnect from electronic devices. The blue light emitted by screens can interfere with your circadian rhythm and make it harder to fall asleep. Instead, engage in calming activities such as reading a physical book or practicing mindfulness.

Create a Relaxing Atmosphere:

Transform your bedroom into a sanctuary of calming energy. Dim the lights, play soft music or nature sounds, and consider using essential oils like lavender or chamomile to create a calming aroma. These sensory cues signal to your body that it’s time to unwind.

Practice Mindfulness Meditation:

Incorporate mindfulness meditation into your nighttime routine to quiet the mind and release any tension. Spend 10-15 minutes focusing on your breath, letting go of the day’s stressors. This practice can improve sleep quality and promote a more positive mindset.

Gentle Stretching or Yoga:

Engage in gentle stretching or a short yoga session to release physical tension and relax your muscles. This can help alleviate the physical stress you held onto during the day, making it easier to transition into a restful sleep.

Journaling:

Take a few minutes to reflect on your day by journaling. Write down any thoughts or concerns, allowing your mind to release any lingering worries. This practice not only helps declutter your mind but also promotes self-awareness and emotional well-being.

Herbal Tea Ritual:

Sip on a calming herbal tea such as chamomile or valerian root or my favourite – Sleep Time Tea. Avoid caffeinated beverages in the evening, as they can interfere with sleep. The warmth of the tea and the soothing properties of certain herbs can further contribute to a relaxed state.

Wind Down Screen-Free:

As you approach bedtime, engage in screen-free activities. Read a book, listen to a podcast, or enjoy a calming hobby that doesn’t involve electronic devices. This transition time prepares your mind and body for a restful night.

 

Of course everyone’s sleep routine will look differently depending on many factors: work hours, if you have kids or not, etc. Here is an example of one below that you can modify to the schedule that works best for you!

EXAMPLE:

8:30pm – phone/electronics off

8:30-8:45pm – journal

8:45-9:00pm – yoga stretching (if any emotions can out during journaling it can help to move your body even for stretching)

9:00pm – make a herbal tea (my favourite right now is sleepy time teas!! the one I have even has quotes on it normalizing rest! For example, “nature does not hurry yet everything is accomplished”).

9:05pm – create a relaxing environment (e.g., sunset lamp on, light a candle, put on a spa music playlist, spray lavender sleep spray on pillow, etc.) grab a book and read.

9:30-10:00pm – anywhere in this time – lights out

 

Creating a relaxing nighttime routine is an intentional act of self-care that can significantly impact your overall well-being. As a therapist, I encourage you to prioritize these moments of calmness, recognizing the impact they can have on your mental and emotional health. Experiment with different activities and find a routine that resonates with you, making each evening a gentle transition into a peaceful night’s sleep.

 

If you are located in British Columbia or Ontario Canada and feel I may be a good fit for you for counselling services, click here to BOOK NOW: thesolaceflow.janeapp.com/