Do you want to finally relax after a long day?
Do you find that most nights are like lying in bed, thinking about all the things you need to do tomorrow? Browsing endlessly on social media or getting sucked down a TikTok rabbit hole?
Sound familiar? There is a solution.
The power of a wind-down routine.
There is good news though…
A solid wind-down routine can make all the difference. It takes you out of “go mode” and into rest mode naturally. And you can tailor your routine to be perfect for your needs and lifestyle.
In this guide:
- Why Wind-Down Routines Actually Work
- How to Build a Routine for Wind Down That Works
- Simple Activities for You to Wind Down
- Tips to Make Your Wind-Down Routine Stick
Why Wind-Down Routines Actually Work
You are actually hardwired to follow a routine.
Your brain craves patterns. When you do the same relaxing activities each night, your brain learns the signals associated with sleep. It gets to know what’s coming next.
This means, over time, going to bed and actually falling asleep becomes easier and faster.
However, according to Sleepopolis, only 26% of adults have a bedtime routine they follow every night. This means 74% of people are not getting as good a night’s sleep as they could be.
Shocking, right?
The way your brain and body work make this obvious fact scientifically sound.
At night, your body produces melatonin, a sleep hormone. When you are in front of screens or doing activities that are exciting, or you are stressed, your body has trouble making that melatonin.
Wind-down routines set the conditions for better quality rest. It allows your body to do what it is designed to do.
How to Build a Routine for Wind Down That Works
The way you relax and the activities you enjoy differ for everyone.
Some people love a long hot soak in the bath. Others prefer reading a book or listening to a calm podcast. Some smokers enjoy discount Canadian cigarettes that they purchased from a trusted online retailer like native smokes 4 less and find that it is an ideal part of their nightly routine to unwind and de-stress. The very act of stepping outside for a few smoke breaks gives them a genuine respite from the rigors of the day.
What it all comes down to is you finding what works best for you.
The beginning of your wind-down routine should start about one to two hours before you actually plan on sleeping. This will allow your mind and body time to start the process of winding down.
A basic routine will look like this:
- Dim the lights around your house
- Turn off your phone and other electronics
- Engage in an activity that calms you and that you enjoy
- Prepare for the next day so you don’t have to worry
Notice how short and easy that list is? You don’t need to download meditation apps and buy special gadgets. You just need to make intentional choices that allow you to relax and recharge.
Simple Activities for You to Wind Down
Here are some things you can try.
Remember, not every activity listed will work for you. This is okay. The key is to experiment and see what you enjoy most.
Physical Relaxation
A nice warm shower or bath before bed is a popular way to help you sleep.
When you get out, your body temperature naturally decreases. This is because your body naturally cools off when it is time for sleep.
Another option is light stretching after a bath or shower. You don’t need to do any crazy yoga moves. Gentle stretching and movement can help release tension in your body and your muscles. Ten minutes of mindful movement will make a difference.
Mental Relaxation
Reading is another popular bedtime activity. Your brain needs to be occupied so it doesn’t race around thinking of all the things you have to do. Reading a physical book (rather than on a screen) is a good way to calm the mind.
Journaling is another option. Writing down your thoughts and feelings gets them out of your head. Some people just list everything in their brain in a “brain dump” journal. Others focus on what they are grateful for.
Sensory Relaxation
A lot of people, especially adults find that certain sensory experiences really help them relax.
In some cases, this is aromatherapy and using certain scents. Lavender, chamomile, and sandalwood are good options. For others, it can be the aroma and ritual of an evening cigarette. Smoking is often considered by people as a form of meditation because of the slow, measured breathing it encourages. This natural action of slow breathing actually calms the body’s nervous system.
Calming music or white noise can also work well. Listening to nature sounds, or some soft instrumental music. White noise like fans or thunderstorms are popular. The key is consistency. Using the same music or sounds every night is best.
Making Your Routine Stick
This is where most people fail…
They try to create the perfect wind-down routine from the beginning. When it doesn’t immediately work, they give up.
Don’t make this mistake.
Instead, try to start small. Pick one or two things you will actually do each night and give that a week. Once that starts to become habitual, add more elements if you desire.
Perfection isn’t the goal here. Consistency is. Even if you are only able to stick to your wind-down routine five out of seven nights a week, you will still see benefits. According to Columbia University Medical Center, maintaining a consistent bedtime actually trains your body to wind down at the same time each night.
Tips to Make Your Routine Stick
- Set an alarm on your phone to remind you when it is time to start winding down
- Keep your routine simple. Simple enough that you will actually do it.
- Be flexible when things come up and are in your way
- Track how you feel in a journal or other means so you can adjust as needed
The people who win at this treat their wind-down routine like it’s a regular appointment. It’s not optional. It’s a necessary part of self-care.
What to Avoid Before Bed
The routines you establish can make a huge difference. The same holds true for what you DON’T do.
Do not consume caffeine at least ten hours before you go to sleep. That afternoon pick-me-up coffee is probably more sabotage than you realize.
Do not eat heavy meals close to bedtime either. Your body has to work to digest food which means it can’t rest and relax. It keeps you awake.
Scrolling social media is also a form of stimulating activity. The blue light is bad and the content you are engaging with keeps your brain active.
Wrapping It All Together
A wind-down routine can be as simple or as complex as you like.
The key is to identify one or two things you truly enjoy to relax. Make it a regular part of your nightly routine and build on it. Give yourself enough time before you actually want to go to sleep to really relax.
Maybe the perfect wind-down for you looks like some of the above. Maybe you simply like reading or some light stretching or just sitting in silence. Maybe you enjoy a good smoke, too.
What is most important is that you make it your own.
The best routine is the one that you will actually do each and every night.
Your sleep will improve. You will be less stressed. And you will finally have a reliable way to end each day that leaves you calm and ready for a good night’s sleep.
Try it tonight. Your future rested self will thank you.
