Developing a night routine
A nightly routine may never get the same hype as a morning routine, just as the cool down isn't as exciting as a warm up. Starting a night routine is the an important aspect of having a productive life.
First let's take a look at the word routine, being a set of actions, tasks, or activity with a specific goal oriented agenda. In this case it is quality sleep. A sleep routine will be very individual and may take time to find your most effective results, so we will look at a few time tested suggestions. The goal is to first implement a designated time to get your body ready for sleep. To start off, consider what time you want to be asleep and back it up about 60 mins to start.
Setting the atmosphere
Where you sleep obviously can enhance your sleep or create a challenge regardless of a routine. For the sake of this article we will assume your sleep area is a bedroom.
One thing that is helpful is to declutter your sleep area. Color is very influential, and I think it is worthwhile and essential to set the area for optimal results. Blues, greens, pale yellow and silver/ grey have been shown to be most effective in promoting rest. Giving your bedroom a make over if needed. A wise investment.
Routine suggestions
1. Closing time. Think of this when you start your tasks. Turn off lights, turn off TV, laptop. You are setting the stage for a cool down. You may turn down the a/c or use a fan to drop temperature. I will use ice packs some times to lower my body temperature. This is when I will get into pajamas of some sort and enjoy transition to rest in comfort.
2. Yoga, stretching, mind body awareness. The body that is relaxed gets the best rest. This can be doing thi chi, yoga, isometric holds and slow deep stretched, ect. Standing meditation can be a good help, or practing different breathing patterns or exercises. Establishing the mind and body connection helps for better quality sleep. You can also have a cup of tea with some sleep aid.
3. Personal hygiene and water. A broad description to include hot and cold water ideas. This could be a hot bath for some, long hot shower, or an ice cold shower, face immersion in ice water, etc. I do always kick off my night with this, brushing my teeth. I use Epsom salt with menthol to wash my face in cold water. Some times a flash cold shower. The flush of freshly oxygenated blood after is such a cleansing experience, and is what makes enduring cold water worth it for me.
4. Meditation/ prayer/ stillness. Purposely set aside time to be grateful for the day, for health, shelter, food, and water. Sitting or laying still notice your body is rested. Send energy/ prayers/ Love to others. All living beings are equally deserving of love and compassion. Give no room for anger, stress, hate. It's like making people leave your house. They may be waiting for you in the morning, but they aren't spending the night in your home. My mantra at home is "Just love". Tell yourself you are going to enter a state of deep sleep and know that ever cell is being restored.
5. Calming the senses. Low lighting to none, lavender oil, ocean wave nature sounds with fan on to feel breeze. Bring the senses to a calm and relaxed state. A great time for visualization and the ability to bring your mind to another place. A mountain top, a beach, a cabin in the woods while listening to a blizzard will let you deal with higher tempatures. That is my minimalist approach to saving money on electric bill. However, being aware of our senses and feeling safe and rested is the best way to enter sleep. I basically think of a what would be a great place to wake up and see, or that I would feel so rested.
Action plan
Write down the time you want to be asleep, and the time you will start night routine. Then below things that you will decide to implement and experience. Different nature sounds, calming scents, soaking feet in Epsom salt, guided meditation, yoga, and endless possibilities of rest that await you.
Start tonight. Sampling out resting techniques is a great start to new life of making time for comfort and getting optimal rest. Your physical and mental performance will immediately benefit and then you enter the journey of wisdom from proper rest. You will be faster, stronger and full of creativity and sharp thinking. A warrior uses wisdom in spending energy. The days of reckless habits and being tired are done.
You can actively work on decluttering the bedroom and removing bright colored things. This may be an extended process for some, but the end result is a calm and relaxed setting for quality sleep. You will find more as you go, enjoy the journey to a better quality of every day life.
Great post!!!
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