1. WIND DOWN SLOWLY

Just as we wake with the sun, it’s ideal to wind down as the sun is setting. This isn’t always practical in our nocturnal society, but it’s good to be mindful of in the hours before bedtime. Winding down is the ideal transition to restful sleep.

2.  SAY GOODNIGHT TO YOUR SCREENS

Turning off the TV and putting away the phone creates a graceful buffer between activity and sleep. Screens are stimulating; Turning them off calms the mind and relaxes the senses. This also puts a stop to information gathering. During this time, we can take a break from the outside world and spend time directed inward.

  1. GO WITHIN

The hour before bed is great for light yoga, meditation, and self-reflection. This is also the time of day we recommend for journaling. Journaling at the end of the day creates the space for introspection and psycho-emotional digestion. We get to process out the events, ideas, and residual emotions that may still be lingering in our system. Healing, processing, insights, and perspectives are benefits that flow from the process of writing.

  1. WARM MILK

Warm milk with sleep supporting herbs can be enjoyed at this time. Cinnamon, cardamom, nutmeg, saffron, and raw honey are good elements to mix in. If milk is not your thing, try non-caffeinated tea.

  1. DEEP RELAXATION MUSIC

This is wonderful as we settle into bed with our warm, comforting beverage. There are thousands of music options to choose from that leave us feeling serene, supported, and connected. I particularly enjoy singing bowls and nature sounds. YouTube is a great resource to use here. Add some incense to accompany the music if that sounds nice.

  1. GRATITUDE

Before your head hits the pillow, express gratitude for the day and all the experiences that accompanied it. The challenges are important lessons and the wonderful moments were….well, wonderful. There is so much to be grateful for when we have the awareness and intention to look. Ending the day with gratitudeleaves us falling asleep in an abundant and peaceful space.

night cottage

 

All original material copyright © 2016 Matthew Spangler

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