Full Wind-Down

Your evening wind-down is your time for peace, a time to transition from the busyness of the day to the tranquility of night. It's your body's cue that it's time to relax, recharge, and prepare for deep, restorative sleep.

This wholesome wind-down routine (30-60 minutes) is designed to nurture both your body and mind, setting the stage for a night of peaceful slumber.

Prepare Your Restful Oasis:

1. Complete Active Tasks:

   • Brush your teeth, wash your face, and finish any chores that require vigorous movement or bright light.

2. Choose Your Wind-Down Zone:

   • Find a comfortable spot that's not your bedroom to relax and unwind.

   • This could be your living room, a reading nook, or even a cozy outdoor space.

3. Cool Down Your Space:

   • Set your thermostat or open a window to allow your wind-down space and bedroom to reach 62-67°F. Allow your body to feel the chill. Resist wrapping up in super warm blankets - a light blanket will do.

4. Transition to Warm, Ambient Lighting:

   • Switch off overhead and bright lights and turn on amber-toned lamps or night lights (to signal to your body it's time for sleep).

5. Adjust (Or Turn Off) Your Screens:

   • Dim the brightness and increase the warmth (orange glow) on any devices that you'll use (to avoid bright, blue light). Preferably, don't use any screened devices.

Calm Your Mind & Body:

• Brain Dump: If there's lots on your mind, briefly unload your thoughts and to-dos onto paper or a digital document, then put it aside with the acknowledgement that there's nothing you have to do about any of it between now and the morning. Release a deep, long breath and relax. This helps clear your mental clutter and release the day's worries.

• Relaxation Activities: Choose activities that promote relaxation and tranquility. Ideas are provided daily in the nightly post, and here are a few, as well:

  • Read a book

  • Listen to calming music, a meditation track, or nature sounds

  • Get on the floor and gently stretch or do yoga

  • Take a warm bath or shower

  • Meditate or practice mindfulness

  • Get cozy on the couch and peacefully rub your dog's belly

  • Tidy up your home (moving gently)

Transition to Sleep:

• Notice Your Body's Signals: As your eyes start to get heavy and your body and mind both feel relaxed, it's time to head to bed. Don't fight the feeling of sleepiness – embrace it!

• Move Gently: Avoid turning on bright lights as you make your way to bed. This can disrupt your melatonin production and make it harder to fall asleep.

Sweet Dreams!

By consistently practicing this wind-down routine, you'll train your body and mind to recognize the signals of sleep, leading to deeper, more restorative rest and a more vibrant, energized life.