It sounds so basic, yet so many of us are engaged in highly stimulatory activities just before we jump into bed - working on our laptops; watching TV, out for dinner and drinks. Then we jump into bed and expect our brains to just switch off, as if you were flicking a switch? It doesn’t work like that.
In order to progress to quality, deep restorative sleep, as well as stay there (no waking up at 3am) we need to prepare ourselves - that means, Unwind Your Mind.
Biologically, this is moving from brainwaves of alpha and beta; experienced when we are alert, onto a slower brain wave patterns characterised by theta; witnessed during meditation and overall drowsiness.
By doing so, we allow ourselves to easily progress into the quality sleep - because just after theta, comes delta (waves), and if our brains exhibits this during the night, we wake with that ‘best sleep of my life’ feeling.
So; how do we ensure it? Have a routine which physiologically and physiologically relaxes the body, and do it - each night. Each of these steps is a gentle signal to the body that you’re ready for sleep, which doesn’t just help you initially; it also helps you sleep through the night, and not wake up several times with 10,000 thoughts in your mind.
Your Evening Relaxation Routine:
Note - all of the steps are better than none, and similarly, ANY of these steps are better than none. Do what is possible.
Set a bedtime alarm for 60 minutes before you want to be asleep, labelling it with your key motivation for improving sleep - e.g. ‘greater productivity’ or ‘improve stress’
Switch off shower - have a lukewarm shower, and switch off from work and social media
Take a Sleep Supplement such as magnesium or melatonin, and drink a Chamomile tea
Engage in a relaxing activity for 30 minutes - meditation, chatting with your partner, listen to a podcast, read a book
For the final 10 minutes prior to bed, put on a meditation using the Headspace app (there is a free trial) and put an eye mask over your eyes
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