Mind

How to adopt a mindful night time routine

August 25, 2017

ohhhh sleep……..its something I’ve battled with my entire life…..well, until recently. Sure, I still have my restless night here and there (I am human) but on the whole I can safely say my sleep has improved, especially since introducing these ‘mindful’ techniques.

Sanctuary: your home and especially your bedroom is your sanctuary. You don’t need to buy yourself anything to improve your bedroom space it could be as simple as de-cluttering, removing bright colours, lighting some candles or incense and dimming the lights. When you go to bed you want to feel calm and relaxed ready for your rest.
Routine: Plan on going to bed at a certain time, going to bed early one day and late the next can confuse your body clock and may disturb your sleep. Also, if you are anything like me 10 pm quickly turns into midnight. I like to give myself at least an hour to get ready for lights off!
Unwind: Enjoy winding down in a leisurely manner: i.e: have a shower, wash your hair, take off your make-up, moisturise etc.
Digital detox after 7/8pm. Give that phone and laptop a little rest. Constantly being in front of technology means we are getting exposed to blue light which disrupts our circadian rhythm and keeps us alert and awake for longer. Also, on a personal level….if someone desperately needs you they will call you. That e-mail or instagram status can wait until the morning. I actually put my phone ‘away’ on a covered shelf on my bedside table so I can enjoy my night time routine without technology.
Feel your breath: Do some mindful breathing. With each inhale an exhale count the number up to ten and then start back at number one.
Mindfulness Practice: the evening is when I do my longer meditation practice. This I believe is my solace and is the predominant reason I am falling asleep easier these days. It is something I look forward to and crave. Try doing a mindfulness meditation or a body scan to help with sleeping. An example of a body scan can be found here.
Mindfulness meditation:
- In a seated posture gently close your eyes and relax, you can bring your eyes to full or half closed. Focus on your breathing. Notice the way your breath fills up your lungs and your chest expands. Observe this breath as you breathe out.
- Try to dismiss any thoughts that pop in to your head and focus on your breathing.
- Do this for at least 10 minutes and when you are ready bring your focus and awareness back to your surroundings.
- It is perfectly normal for your mind to wander during this process and it can be extremely frustrating, instead smile and bring your focus back to your breathing. Don’t be too hard on yourself when this happens, just remind yourself to come back to your breath.

Adopting mindfulness into your daily routine can bring about so many benefits to yourself and others such as relaxation, better mental health, better emotional health, an improved relationship with yourself and others and a discovery of your observer self which will provide you with more meaning and purpose.

This routine is something I like to follow every evening when I am at home. Embracing a healthy, well-balanced diet and exercising regularly can also do wonders for your health and will aid your sleep.