Better Bedtime Habits

Better-Bedtime-Habits-and-Routine

Bedtime is the best time, right?

Well, not always.

Not if you struggle with sleep, find yourself too stressed to unwind or just find it difficult to relax.

I previously talked about bedtime anxiety and how I was able to beat it. These last couple of months though, I began struggling with sleep, once again.

This time, it’s not necessarily due to anxiety. It’s more due to the fact that I’m in physical pain pretty much 24/7 and even getting rest is a struggle.

Well, yes. There are also meds (and there is absolutely no shame in getting some help if you need it and really struggle with sleep or anxiety) but at this point, not much helps me.

Also, I’m pretty stubborn and know how much of a difference some little changes can bring sometimes.

BETTER BEDTIME HABITS

Better-Bedtime-Habits-and-Routine

MEDITATE

A lot of people hear or see the word “meditate” and they overcomplicate it, thinking “um no, that’s not for me, I couldn’t do that.”

Wrong.

I seriously think that meditation is something that anyone can benefit from. The more stressed you are, the greater the difference you can experience. Also, it’s really not that complicated- all you need are five minutes. Meditation lowers stress levels, improves your emotional health AND it can help you improve your sleep. An easy place to start is with an app, like Calm. Guided meditation is great for beginners.

For me, meditating helps to heal my mind + body connection/relationship. When I feel emotions rise because I’m struggling physically, I immediately take a deep breath and remind myself that our bodies need time to heal. A 10-minute meditation before bedtime is one of my favorite bedtime habits now. It’s all about staying calm and being kind to yourself.

BEDTIME YOGA

One of the things I’ve struggled with the most since my accident is not being able to workout. I love plyometrics but jumping around is out of the question for me now. The same goes for lifting, running, and everything else, it seems. It is something that really frustrates me. Yes, there’s therapy which I go to 3 times a week, but at the end of the day, my body still feels stiff and very tense. Also, it’s been months since I’ve seen my abs. This is why I’m trying to slowly get into gentle yoga again and it’s made bedtime so much more relaxing and soothing.

Practicing some gentle yoga before bedtime is now something I look forward to, every night. After a long day, it’s something that you (and your body) too, would love. It also serves as such a gentle and important reminder: treat your body well.

Be kind to yourself.

You deserve it.

We all run around all day, we work, take care of our family, we get things done. The end of the day is a perfect opportunity to practice some love and kindness toward yourself and your body. If you struggle with *bedtime* and don’t have a strong relationship (?) with it, then doing some yoga exercises like these can help heal that relationship and make you feel AMAZING- both body and mind.

TURN OFF THE TECH

Unwinding and “turning off” your brain is much easier when you do the same with your electronics. Turn them off, that is. Phones, tablets, TVs, Laptops- the blue light they emit makes it difficult to both fall and stay asleep. If you’re anything like me, then you probably spend your entire day around technology- both at work and at home. That keeps your brain alert and if you bring your laptop or phone to bed, you’re sort of tricking your brain into thinking it needs to stay alert. And boom. You can’t fall asleep.

Instead, allow your brain to unwind. Just like you allow your body to unwind when you take a long bath, stretch or practice some yoga before bedtime.

If you feel like you really CAN’T fall asleep without the TV on, try slowing transitioning to audiobooks, instead. Then, you can move on to books (or knitting- whatever floats your boat).

Also, if you get any work-related emails to your phone and can ignore them when you’re off the clock, do. Things come up all the time, but it’s up to you to set boundaries.


READ SOMETHING INSPIRING

Self-improvement, mindfulness, slow-living, gratitude- these are some of the things that I love to read about before bed. Some days are better than others. There are days when you go to bed knowing you just had a great, productive day, and then there are days when you feel like a complete failure. Days when everything just goes to shit. It’s important to always go to bed, knowing that it’s okay to make mistakes, it’s okay to feel tired, uninspired or lack motivation.

Reading something inspiring before bed can help you remember that good things take time and that you’re a constant work in progress and that we are all unique and we all have something special to offer to this world. Whether it’s something like a 5-minute mindfulness practice or a few chapters of good self-improvement book, use these as reminders that you’re doing a good job and that you’re much stronger than you think.

bedtime-habits

LET GO

You can’t always control what goes on outside, but you can always control what goes on inside.” – Wayne Dyer
The stress of the day that just ended, or the stress of the day that’s to come- these are some of the things that often keep us up at night. Having gone through years of anxiety means that I would let even the smallest, insignificant of things keep me up all night. I’d worry about things that will need to be done the next day, things that happened the day before, maybe I’d suddenly remember something someone has said to me and I’d spent hours staring at the ceiling, my mind racing.

If this sounds familiar, then I promise you that getting into a habit of journaling and learning to let go will leave you feeling almost as if you’re emptying your mind. On those tough days, I love doing some serious brain dumping before I get ready for bed. I just write out everything that’s on my mind; things I’m worried about, things I’m excited and happy about, things I need to get done, etc.

Learning to let go of some things (especially during stressful times) isn’t always easy, but it’s totally worth the effort. Promise.

These bedtime habits are just some of the things that help me feel a bit like my old self. With the emphasis on old, since I also feel like in the past couple of months I’ve aged at least 10 years. In all seriousness though, remember that sometimes the smallest of changes can make a huge difference. And yes, this includes your bedtime habits. :)

Sleep | Wellness | stress | routines | bedtime routine | bedtime habits | better sleep | better bedtime habits | wellness blogs | lifestyle blog | better bedtime habits for better sleep | sleep routine
  • You write great entries. :)
    https://aleksandraciszewska.blogspot.com

  • I am sorry to hear you struggle with sleep due to pain, especially because being tired can aggravate the way we feel pain. It is good that you have an arsenal of tools to help you get through this.

    Linda, Libra, Loca: Beauty, Baby and Backpacking

  • So sorry you lose sleep over pain, that sounds horrible :/
    Other than that these tips are amazing. 100%!

    Hannah | Ante Meridiem

  • I’m blessed with a skill of sleeping anywhere anytime, which is really crazy taking under consideration that my life is also filled with chronic pain. I cannot even imagine what it must feel like, not being able to turn this off with sleep. Stay strong <3

    • So sorry you have to deal with pain, too, Alex! It can be so draining! You really are lucky to be able to sleep anywhere anytime haha :) Thank you so much!!

  • Looking at my phone before bedtime is my worst habit! I love a bath to unwind and then reading a book with a candle lit (but I need to stay away from my phone). Have you tried Therapie Himalayan Detox Salts? They are amazing for helping you sleep! xx

    Beautylymin| HourglassAmbientLightingEditGiveaway

  • Turning off tech is one of the best habits. So many nights it is the last thing I do and i’m sure it has an impact on my sleep x

    Tiffany Tales | Lifestyle & Beauty

    • It really is! I used to sleep with my laptop in my bed and it definitely wasn’t an easy habit to break, but it made a huge difference, hehe :)

  • Loved this post! I’ve been implementing a better bed time routine too, yoga is something I really want to try but haven’t done yet. And I find meditation very helpful! I use the headspace app and really love it, it’s great because they have so many different programmes you can work through :) xx

    Frances Kayleigh | Fashion Beauty Lifestyle

    • Thank you, Frances! So glad meditation helps you out, too. Everyone should try it! I need to check out that app, thanks!!!

  • Jyoti Vats

    Its always better to turn off your tech before sleeping! You have written some very important points here.
    Beauty and Fashion Freaks

  • I am in awe of your photos they are so gorgeous. Totally agree about switching off from tech before going bed, I am the worst for scrolling on my phone whilst lying in bed which means I don’t switch off straight away. Might have to give yoga a try like you suggest! x

    Tash | natashatodd.co.uk

  • Melanie Snyder

    Have you tried Insight Timer app? It’s free and amazing. Also, I’ve had issues staying asleep, I found Good Day Chocolate at Whole Foods, (can also get at Amazo). It’s little balls of chocolate. Each has 1mg of melatonin and chamomile. I just need 1 to clam me down into sleep.(it recommends up to 4). It really works for me. Fibromyalgia makes it difficult to sleep through the night..this really makes a difference. Thank you for your informative blog.

    • No, I have not, I’ll have to check it out! Ohhh that chocolate sounds so good, just ordered some on amazon! :) So sorry to hear you suffer from Fibromyalgia, but glad you found something that helps you deal with the pain and struggles with staying asleep (and thank you for your recommendation!!)

  • Natalie Redman

    I struggle so much turning off the tech when I go to bed!

    http://www.upyourvlog.com

  • My favourite thing to do before bed is to read. It settles me down, it calms me, it relaxes me and it makes me feel truly ready for sleep. Reading in bed has become such a regular routine to me that as soon as I crack open my book, my brain knows that it’s “quiet time” and that I’ll be going to sleep soon.

    • Reading is such an amazing way to not only unwind but also to disconnect. I really need to start reading more- I’ve become a bit too used to listening to audiobooks, but there’s nothing better than reading and “feeling” the actual book.

  • Diana Maria

    I’ve been suddenly struggling with sleep as well and I can tell it’s been from increased anxiety. Turning off my phone, meditating and yoga are all things I do before bed now to help me sleep. It’s funny how the more stressed you are, the more difficult it is to meditate- but it’s also so much more beneficial to you as that’s when you really need it! All great tips :)

    Sending light & love your way,

    My Lovelier Days

    • That is so true! It definitely is more difficult to quiet down when you feel stressed and anxious, but it’s amazing how much of a difference it can make. Thank you so much, Diana!

  • Laura Anderson Weiss

    I usually am a great sleeper but I have been struggling with pain lately, too, and it has thrown off my sleep entirely! Definitely going to try some of these things to help me wind down at the end of the day

  • Amelia Loke

    These are wonderful ideas to unwind and get a better nights sleep! I’m sorry to hear about you having to deal with pain and discomfort which much make getting a good rest each night immeasurably more difficult. I’ve also shared how I unwind each night and I’m glad to see we’re both advocating reading – there isn’t anything quite like it! (https://mythoughtcrumbs.wordpress.com/2017/10/05/an-ideal-evening/)

    I hope you’re able to get some quality sleep in to aid your recovery!

  • peonies passionfruit

    Great post, I sometimes struggle with falling asleep initially and also staying asleep through the night. Turning tech off before bedtime is a great idea!

    Eme x

    http://www.peoniesandpassionfruit.com

  • I definitely agree with switching off all technology! I try to turn off my phone about an hour before going to bed and read a book instead, and it makes SUCH a big difference. If I don’t do it, I’ve noticed it takes me ages to fall asleep… x

    • Yes! I totally agree that it makes a difference. It took me years to “unlearn” the habit of brining my laptop to bed, but it was so worth it!

  • I find turning podcast on makes me fall asleep quicker. Great tips altogether!

  • Kiri Yanchenko

    Yeah – I really need better bedtime habits I know.
    I def need to stop working a little earlier than I do so I get a better night sleep.
    Thanks so much for all your tips lovely.
    Kiri
    Set to Glow
    http://www.settoglow.com.au

  • I completely agree with turning off tech. I have had such a better night sleep these last few months since I have moved my phone away from my bed!

    Danielle xx
    http://www.fashionbeautyblog.co.uk/

  • Emmalisa Tilli

    This is absolutely fantastic!!!!!!! I particularly loved the idea of reading before bedtime especially something inspiring. I want to transition into listening to audiobooks more, not only it helps me with effective listening for English language but it takes you into a different world, especially if it is dramatised! Like the BBC Chronicles of Narnia is my fav!!!!!!!! Totally reccomend darling! Well, guess what! I am finally on my way to London in June 2018…..!!! It feels aaaaaaages away! But it’s been calling me! I am still doing library studies but plan to have the qualification right before I go. I have soooo many plans and ideas and dreams, it’s endless! I love following people like Caroline Stanbury, Rosie Fortescue, Juliet Angus, Millie MacIntosh, I have a love for UK bloggers!!!! Hahaha I am particularly into self improvement and mindfulness, so you are just SPOT ON here!!!!!!! I want to do soooo much and you have probably heard me say that before! I sleep REALLY well so I’ve never had a problem but I am on a particular medication which causes drowsiness so that assists with sleeping mainly. I love this post so much I wish you could do a post on MY blog!!!! Hehehe keep up the good work! ❤️❤️❤️

    • Thank you so much, Emmalisa! Listening to audiobooks is definitely a great way to practice English! Aww I am so, so happy for you!! June will be here before you know it, watch! So happy to hear that you don’t have to struggle with sleep- consider yourself lucky! haha :) Seeing you talk about your dreams and plans has ME feeling so excited for you!!!!

  • Lauren Russett

    I love this! such amazing tips! I have picked up the habit of reading and journaling every night and I have found how helpful and relaxing it is to unwind.

  • Ana Poli

    I also have had trouble falling asleep and sleeping deeply for many years, but now that I’m on my Accutane treatment, I’m so exhausted all the time that I usually take one hour nap when I come from work and then sleep again from 10pm till 5am. But before that I was taking some melatonin pills, which are the “sleep hormone”. Where I live they’re sold without prescription in the pharmacy, but you may ask your doctor about them. They’re so good, I slept so well and deeply and felt so rested in the morning. I usually took one pill one hour before going to bed, then turned off my phone and computer, and read a little bit. It was like magic for my non stop brain! <3

  • Love this post!! Totally can relate to the meditation thing and it helps me so much when I want to wind down before bed.
    http://www.aucourantlife.com