Aug 31, 2022 One Yogis Guide to a Better Night’s Sleep
Have you ever had one of those nights where you get in bed, you get all cozy and comfy under your blankets and then realize you forgot to do something important? This has happened to me more times than I care to admit. Getting a good night’s sleep is an important part of a healthy self care routine. And it can make the next morning significantly more pleasant to wake up refreshed and ready to take on the day.
Here are a few things you can do before bed that can make a big difference in a good night’s sleep and an easier next morning.
- Finish up your days to-do list
Yeah, it may suck to stay up a few minutes later and finish writing that email to your clients or folding that last batch of laundry, but it may help to put your mind at ease. Studies show that when you’ve accomplished your tasks for the day it could help you get a more restful sleep.
- Make a list for the next day
Taking stock of your day and getting your plan organized for the next day can help make the next morning significantly easier. Decide what you’re going to wear, pack your lunch (if that’s your thing), make a plan for tomorrow’s priorities and then put it away. This will get your head clear and help you relax. And while you’re making lists, throw in some gratitude. Having a gratitude practice is a powerful way to bring more peace and happiness into your life. Writing it down and genuinely tapping into the emotions that surround what you’re thankful for can be even more powerful
- Bedtime yoga
Now you really didn’t think you were going to get a pre-bedtime routine post without me talking about yoga, did you??! I love bedtime yoga. Pigeon pose in bed and gentle twists are just what the doctor ordered after what’s usually a long and demanding day. It’s such a lovely way to wind down, release built up tension and get my body ready for a comfortable sleep and the best part is, it only takes a few minutes.Here’s my bedtime yoga routine:
- Start in an easy comfortable seat on your mattress.
- Stretch your neck side to side slowly by drawing your ear to your shoulder. If it feels good add some neck rolls.
- Side Body stretches usually come next… for me, this is interlacing my fingers overhead and leaning side to side slowly while keeping my hips grounded.
- Stretch your legs long and find an easy forward fold. I even place a sturdy pillow under my knees for support.
- Pigeon Pose or Child’s Pose – Which of these feels like relaxation and comfort for your body? Like em both, do em both!
- Reclined Twists – I love placing a pillow under the leg that’s wrapped across for maximum comfort.
- Anything else I’m needing… supported bridge, reclining butterfly, legs up the wall against my headboard. Check in with yourself and see what feels good.
Yes, you can meditate in bed! You can actually meditate anywhere at any time. One of my fave bedtime rituals is a relaxing guided meditation. For me, there’s nothing better than drifting off to sleep to a soothing voice talking me into restoration backed by some gentle ambient music. There’s some awesome meditations specifically for sleeping out there that already exist. (No reason to reinvent the wheel here.. just experiment with what works best for you.)
YouTube has some fantastic resources for guided meditation. I particularly love ones from Vishen Lakhiani, Bob Proctor or ones that include binaural beats. I’ll include links to some of my faves below.
So there you have it, my best advice for a bedtime ritual that has helped me find a more restful sleep. Give one or all four a try and experiment with things you find relaxing to add to your ritual.
Goodnight & happy sleeping,
P.S. Here’s a few links to some great guided meditations.