Quick Wind-Down

Coming home at or after bed time from a sports game, work, dinner, or music event? Your body and mind are likely buzzing with energy.

It's crucial to wind down effectively to ensure that your body is able to accomplish truly restorative sleep. Here's how:

The Quick Wind-Down:

1. Transition to Warm, Ambient Lighting: As soon as you get home, knock out any tasks that need brighter lighting and then turn off (or avoid turning on) harsh overhead lights and switch to soft, amber-toned lamps or nightlights. The warmer, dimmer lighting signals to your body that it's time to start winding down.

2. Hydrate, Refuel, & Hygiene (Mindfully): 

   • If you're hungry, opt for a light, easily digestible snack like a protein shake, a small sugar-free yogurt, or some steamed veggies. Avoid heavy meals, sugary treats, or alcohol, which can disrupt sleep.

   • Brush teeth and prepare food with just enough light to accomplish the tasks safely and correctly. Try not to use bright or overhead lights for these tasks, as that'll interfere with the body's calming processes.

3. Check Your Sleep Oasis: Make sure your bedroom is dark, quiet, organized, and cool.

4. Unplug & Relax: Spend 15-20 minutes before bed engaging in a calming activity like reading a book, listening to soothing music, stretching on the floor, or practicing meditation somewhere outside of your bedroom. Ensure that it is cool and dimly lit with warm lighting.

   • Mental Declutter: If your mind is racing, try a quick brain dump. Write down any lingering thoughts or tasks for tomorrow to get them out of your head.

The Key:

Never underestimate the power of a quick wind-down! Even a short 15-20 minute routine can work wonders in helping your body and mind transition from busy mode to sleep mode, rather than carrying the stress through the night. 

This is time spent investing in optimizing the quality of sleep you will get. By choosing to wind down before getting in bed, even if it means getting 20 minutes less of sleep, you are setting yourself up for a significantly deeper, more restorative sleep. 

This will make a big difference in how you feel tomorrow – you'll wake up refreshed and ready to conquer the day!