Bedtime should ideally be a peaceful time, yet for many, it can be a struggle. If you’re someone who finds it hard to relax or unwind, or if stress keeps you awake, you’re not alone. I’ve talked about bedtime anxiety in the past and how I’ve managed to overcome it. Recently, however, sleep has once again eluded me.
This time, my challenges stem less from anxiety and more from persistent physical discomfort, making it hard to find restful sleep. While medication is an option—and there’s no shame in seeking help—I’ve found myself searching for more natural, effective solutions. Being somewhat stubborn, I appreciate how small lifestyle changes can lead to significant improvements.
BETTER BEDTIME HABITS
MEDITATE
Many people think the term “meditate” is complicated, leading them to dismiss the idea altogether. This couldn’t be further from the truth. I truly believe that meditation is beneficial for everyone, particularly those experiencing high levels of stress. It requires only five minutes of your time to get started. Meditation can significantly lower stress, enhance emotional health, and ultimately improve sleep. An excellent resource for beginners is the app Calm.
Personally, meditation helps strengthen the connection between my mind and body. When physical struggles cause emotions to surge, I take a deep breath and remind myself that healing takes time. Incorporating a 10-minute meditation into my nighttime routine has become a cherished habit focused on self-compassion and calmness.
BEDTIME YOGA
Since my accident, I’ve particularly missed working out. Activities like plyometrics and running are currently out of my reach, leaving me frustrated. While I attend physical therapy three times each week, there’s still a lingering stiffness in my body. That’s why I’m gradually easing back into gentle yoga, and the results have made my evenings far more tranquil.
Gentle yoga before bed is now something I eagerly anticipate each night. After a busy day, this practice provides a soothing, restorative moment. Reminding myself to treat my body well makes all the difference. We all hustle throughout the day, juggling work and family responsibilities, making bedtime an ideal opportunity for some self-love. If bedtime feels daunting, engaging in yoga like these can heal your relationship with the nighttime routine and elevate your well-being.
TURN OFF THE TECH
Disconnecting from electronic devices can make it easier to relax your mind. The blue light emitted by screens can interfere with both falling asleep and staying asleep. If, like me, you spend your days surrounded by technology, bringing your devices to bed creates an illusion that your brain needs to remain alert, perpetuating sleeplessness.
Instead, allow your mind to decompress, just as you would if enjoying a long, soothing bath. If you’re convinced you need the TV on to sleep, consider transitioning to audiobooks or even reading a physical book instead.
If your phone receives work-related emails, do your best to resist the urge to respond after hours. While things arise in our professional lives, setting boundaries is crucial for maintaining your well-being.
READ SOMETHING INSPIRING
I enjoy immersing myself in topics related to self-improvement, mindfulness, and gratitude before bed. Every day is unique; some days you feel accomplished, while others leave you feeling off course. Regardless of how your day went, it’s essential to remind yourself that mistakes are part of growth and that it’s okay to feel unmotivated at times.
Reading something uplifting before bed can reinforce the notion that positive changes take time and that you’re an ongoing work in progress. Whether it’s a 5-minute mindfulness practice or a few engaging chapters from a self-help book, these moments can serve as reassuring reminders of your strength and resilience.
LET GO
“You can’t always control what goes on outside, but you can always control what goes on inside.” – Wayne Dyer
Daily stressors can keep us awake at night, whether they originate from the day that has passed or the one that lies ahead. Having faced anxiety for years, I often found myself lying awake, ruminating over minor concerns—things that needed completion or comments made by others. Sound familiar? If so, journaling can help you lighten your mental load.
On particularly difficult days, I find great relief in writing down everything weighing on my mind—my worries, my excitement, and my to-dos. Though letting go isn’t always simple, it’s definitely rewarding.
These bedtime habits have significantly helped me reconnect with my former self, albeit with a sense of aging ten years in the past few months. Remember, even the smallest changes in your nighttime routine can lead to remarkable transformations. Embrace the power of improved bedtime habits! 🙂
