Encourage Mindfulness
Want to encourage mindfulness? Here are 13 bedtime rituals that will encourage you to have a calmer, more peaceful day every day.
Hey my friend,
When you were little, you probably had bedtime rituals that helped you go to sleep.
Maybe your parents told you to put on your pyjamas and brush your teeth.
Maybe they read you one last story and checked under your bed for monsters.
As an adult, we rarely give the same attention to creating a mindful bedtime routine as we do for our kids.
Maybe you end up staying up late watching Netflix or attending to your bills or stressing about work rather than calming your mind and body down and prepping for sleep like you absolutely appreciated when you were little.
But that’s okay.
You can still invent your own late-night practices to ensure you get the rest you need.
Consider these ideas for 13 bedtime rituals that encourage mindfulness and peaceful dreams.
Bedtime Rituals for Your Body:
ENCOURAGE MINDFULNESS
TIP # 1 – Slow down.
Are you still thinking about work and rushing through housework up until you go to bed?
Give yourself some downtime in the evening and move at a more leisurely pace.
ENCOURAGE MINDFULNESS
TIP # 2 – Dim the lights.
When your eyes are looking at bright screens on your phone and TV, your brain is getting stimulated too.
Shut down electronic devices at least two hours before bed.
Darken your bedroom as well.
My best tip is to charge your phone in a completely different room so you don’t feel tempted to reach for it during the night.
ENCOURAGE MINDFULNESS
TIP # 3 – Read a book.
Now that you’re offline, try catching up on your reading.
Visit your local library to browse the fiction or history shelves.
If you prefer an electronic reader, turn the brightness down and use an app or filter to block blue light.
This is definitely my all-time best strategy for putting myself to sleep in a way that encouraging a better night’s rest.
ENCOURAGE MINDFULNESS
TIP # 4 – Breathe deeply.
Your breathing can help you manage your emotions.
Do exercises that help you focus on inhaling from your abdomen instead of your chest.
Diaphragmatic breathing triggers a relaxation response throughout your body.
Lengthening your exhalations also reduces stress.
ENCOURAGE MINDFULNESS
TIP # 5 – Eat something light.
If you’re distracted by hunger pangs, have a small snack.
Pick something that combines a little protein, complex carbohydrates, and healthy fat.
I personally like to grab a piece of fruit and if I have ever gone to bed with a full stomach I have definitely compromised the quality of my sleep for that night.
ENCOURAGE MINDFULNESS
TIP # 6 – Squeeze your muscles.
Progressive muscle relaxation is a proven method for settling down to sleep.
Work your way down from head to foot as you tense and relax your muscles in one area at a time. Stretch your body out and consciously RELAX.
Bedtime Rituals for Your Mind:
ENCOURAGE MINDFULNESS
TIP # 7 – Write it down. Perform a nightly mental dump.
Make a list of nagging thoughts, urgent errands, and personal goals.
Once you put it on paper, you can forget about it for the night knowing that you have a reminder waiting for you.
I can’t live without my journal.
It is the perfect place to do a brain dump.
ENCOURAGE MINDFULNESS
TIP # 8 – Count backwards.
Counting sheep sometimes works because it’s boring.
However, if you find yourself lingering over cute images of sheep, switch to plain numbers and work back from 100.
Tried and true tactic that eventually works.
ENCOURAGE MINDFULNESS
TIP # 9 – Play a game.
If you want something restful but a little more fun, use a simple mental word game.
Choose a five-letter word and name an item that starts with each letter.
It’s simple, doesn’t require any props and can be done as you unwind for the day.
ENCOURAGE MINDFULNESS
TIP # 10 – Listen to music.
Music can have a powerful effect on your mood.
Play some classical music or some nature sounds.
Me personally?
I alternate between loving the forest sounds and the sounds of the beach – both make me feel at peace.
ENCOURAGE MINDFULNESS
TIP # 11 – Hide your clock.
Staring at your clock can make you anxious about how many hours you have left before you need to leave for work.
Turn the display towards the wall or put your clock on a shelf above your head.
Don’t worry about what the time is.
Focus on letting your mind relax and go to sleep.
ENCOURAGE MINDFULNESS
TIP # 12 – Take a break.
If you’re tossing and turning for more than half an hour, you might benefit from getting up and going to another room until you’re drowsier.
Keep the TV off and do something tedious like organizing your sock drawer.
Or go back and do one of the strategies from above like writing in your journal, reading a book or taking a quick warm bath or shower to wind you down.
ENCOURAGE MINDFULNESS
TIP # 13 – Meditate and visualize.
On the other hand, it works to your advantage if you can stay in bed without feeling anxious about being awake.
Use the time to meditate, pray, or enjoy pleasant imagery.
You may fall asleep or at least still and calm your mind.
You can use this time to think about all the things you dream of achieving in your life.
Focus on your goals and what you can do to achieve them.
Imagine what it would feel like for those dreams to come true.
Also remember to say thanks for everything great that has happened to you in the last 24 hours.
Show gratitude for the moments that you had the privilege of experiencing.
Life is a gift remember!
In the end, having a consistent bedtime routine can help you overcome intrusive thoughts and relax your body and mind.
You can choose to adopt habits that make it easier for you to regain mindfulness after a busy day and hopefully enjoy a full night of high-quality sleep.
Sleep is the best meditation. Dalai Lama
Your future depends on your dreams so go to sleep. Mesut. Barazany
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With a degree in psychology, Frances Vidakovic is a certified life coach, course creator and host of the Inspiring Life Podcast. Her superpower is transforming dreamers into doers with simple, kick-up-the-butt strategies.
