Use My Mindful Evening Routine to Sleep Soundly
Here’s how a mindful evening routine sets a healthy foundation for a healthy night’s sleep.
Many people write about the importance of a morning routine. I’m one of them. You can find my mindful morning routine infographic here.
A mindful morning routine sets a healthy foundation for the day. A mindful evening routine sets a healthy foundation for a healthy night’s sleep.
You do believe sleep is important, don’t you? 😉
My evening routine was destructive before Just Rolling with It. It started with a drink. That led to more drinks. Then I’d eat a heavy meal too late at night (think 8:30PM). The meal was accompanied by wine.
Then I’d have a glass of cognac or two, before crashing into bed around 11:30PM on a good day. 2:00AM on a not so good day.
You can image what the mornings felt like…ouch!
Just Rolling with It has allowed me to hit the reset button on my evening routine. It starts about 2.5 hours before I go to bed. Bedtime is around 9:30PM now.
The graph on the left is what a night looks like when I don’t follow the routine. The one on the right is what a night looks like when I do.
Here’s what the mindful evening routine looks like -
1 — Eat a plant-based dinner
I stopped eating animal products a while ago. I also choose no wine these days. My reading says that a glass of red wine could be beneficial.
What you eat and drink is your call, not mine 🙂
2 — Have my last glass of water by 2 hours before bed
This way I’m not waking up in the middle of the night to pee. Yes, I said it, PEE! In practice, I’m still working on this. My body still makes me wake up at about 3AM to pee, yes PEE!
3 — Meditate for 20–30 minutes
My meditation practice is 20–30 minutes in the morning. If I sit for 20 in the morning, I sit for 30 in the evening, and vice versa.
4 — Take salt bath or shower
Full disclosure here…I take salt baths. I try and use dead sea salt. I use Epsom salt if I run out of Dead Sea Salt.
(P.S. — Check out Bokek Dead Sea Salt from SaltWorks. It’s the lowest price, high quality sea salt I’ve found.)
Further full disclosure…I don’t always take a shower on days I don’t take a bath.
Maybe that’s the Steve Jobs in me 😉 See #6 here for more on that.
5 — Eat a couple tablespoons of organic nut butter, to prevent blood sugar drop during sleep
I do this a few minutes before bed. Sometimes I eat the nut butter after I brush my teeth…oh well…
6 — Brush my teeth
I use an electric Oral-B toothbrush. The built-in timer prevents me from getting lazy and cutting the brushing short.
I went to the dentist for the first time in 20+ years, right when I started Just Rolling with It. I go twice a year now.
7 — Read for 20 minutes, nothing work-related
Sometimes I read in the bath, sometimes in bed. Reading work-related stuff before bed would get my brain racing. That’s why I don’t do it.
Members of the free Just Rolling with It community receive a list of books I’m reading each week. Join here for free to receive it too!
8 — Complete evening Five Minute Journal entry
I’m a big believer in the Five Minute Journal’s effectiveness. I use it every day.
The app itself is fantastic. I’m not a huge fan of using the phone app, only because I try and limit my phone use in the evening.I’m also trying to practice minimalism. That’s why I don’t use the print version. It’s just another “thing” to have lying around 🙂
9 — Set Sleep Cycle app
The Sleep Cycle app has been fundamental in helping me reset sleep patterns. I use it every night.
It used to require being placed under the bedsheets, in a corner of a bed. Now it works by laying on your nightstand, next to your bed. Genius!
10 — Go to bed, start body scan meditation
I start a body scan meditation when going to sleep. It prevents my mind from wandering. I’m usually asleep before getting to my first knee.
11 — Sleep
A good night is 7.5–8 hrs of sleep, at a minimum of 70% sleep quality. Sleep Cycle tracks these stats for me.
And with that, I wish you a good evening!
Originally published at justrollingwith.it on February 28, 2017.