Tomorrow…
A plan for tired days…
2 hours before bed…
Time to focus on winding down
Close your mental tabs:
Pack away work out of sight
Grab a notebook and brain dump your thoughts
Check in on tomorrow and mentally prepare
Dim the lights:
Turn the big lights down and switch on lamps instead
Have the lights as low as you can manage
This is to promote the release of melatonin (your sleepy hormone)
Switch to relax mode:
Do something that genuinely relaxes you
This could be a hobby, watching TV, yoga, reading…
The aim is to lower cortisol (your alertness and stress hormone)
30-60 Minutes before bed…
Time to focus on rest
Create a bedtime routine:
A simple set of steps you can repeat anywhere, ideas include your skincare, reading etc
Set up your sleep space for rest by making it dark, quiet and cool.
Include something relaxing like a yoga stretch, breathwork etc
Your phone scroll needs an earlier bedtime:
That phone scroll or video watching keeps your brain alert when we want it relaxing.
Set a scrolling bedtime at least 20 minutes before you want to go to sleep.
If you want to keep your phone by you, swap the scroll for listening. Try a podcast, sleep story or yoga nidra.
Focus on rest, not sleep:
Your sleep can’t be controlled or forced, but you can set the scene for sleep to come naturally when its ready.
Shift your focus to rest instead: a calm and relaxed body and mind.
Yoga, breathwork and yoga nidra all work with our nervous system to allow it to move into “rest & digest”… rather than “fight or flight”