Create a Brief “Bedtime Routine”
The idea here is to create a simple series of events that helps to signal your body that the day is winding down and that you will be going to sleep soon. This practice can be incredibly helpful in supporting our ability to surrender to sleep. It is important that these activities be consistent from one day to the next. A bedtime routine might include things like:
- Brushing the teeth
- Washing the face
- Applying oil to the feet and scalp
- Other soothing, quieting activities that appeal to you
Note: Reading in bed is not recommended, as it disrupts the desired association between being in bed and sleeping. If you like to read before bed, designate a specific place – other than your bed – and enjoy. But keep in mind that reading before bed can be quite stimulating to the eyes and the mind, which can disrupt healthy sleep patterns. If you tend to struggle with disturbed sleep, you might want to try giving up your bedtime book for a while to see if you notice a difference in your quality of sleep.
Establish a Consistent Bedtime
The trick here is to be consistent. Having predictable sleep and wake times helps our bodies naturally attune to a daily rhythm. It is often helpful to work backward from your desired wake time and establish a sleep time that ensures that you get enough rest each night. This is a beautiful way for us to honor our need for sleep and to ensure that adequate rest is built into each day.