How to Design an Evening Routine for Better Sleep

If you've ever found yourself struggling to recall words or complete simple tasks after a restless night, you understand the need for high-quality sleep. Sleep is imperative. Without it, it can be difficult to focus, remember details, and find motivation. When sleep deprivation becomes more chronic, leading to insomnia, it can lead to physical issues as well.

Sleep is our body’s opportunity to reset after dealing with everyday stressors. A good night’s sleep strengthens our immunity, allows our body to repair cells, and supports in injury repair. The Cleveland Clinic states that the amount of sleep adults need is variable, but it is a good rule to get 7-9 hours every night.

Meanwhile, according to the NIH, 50 to 70 million Americans have sleep disorders, which can lead to chronic health problems that vary from high blood pressure to depression. Lack of sleep can also increase the likelihood of accidents and slow cognition.

So how do we address this? First, we have to root out the problem.

An inability to fall asleep at bedtime is often caused by stressors, which cause a feeling of restlessness or cycling thoughts about past or future events. Some find relief in herbal remedies such as melatonin and valerian root, but they do not work for everyone and may come with mild side effects.

Mindfulness for Better Sleep

Mindfulness, which means a state of mind that is present and compassionate, can aid not only sleep but also sleep quality by releasing the grip of this stress. According to multiple research studies, mindfulness meditation improves sleep quality in adults and reduces impairments caused by lack of sleep. 

When it comes to mindfulness or meditation for anxiety, focus, day-to-day interactions, and deeper and more sustained sleep, you have to find a realistic routine to set yourself up for success into stick with it. And the more you practice mindfulness, the more it becomes a part of you life.

Mindful Sleep Routines: The Basics

A mindful sleep routine is a ritual that will help unwind at the end of the day. The foundation of creating the right routine for you means a clear assessment of your environment. For instance, if you live in a house with 20 people, your mindfulness bedtime routine might look different than if you live alone.

Transitioning from a busy day full of to-do lists, worries, or work routines into calming nighttime rituals means carving out space and time with intention. The first step is assessing what time you have and what your current bedtime routine is so that you can begin to plan a supportive way to integrate new techniques.

Designing Your Personalized Mindful Evening Routine

How do you identify activities that best promote your relaxation and sleep? Well, once you know how much time you have, write it down. It could be five minutes just before you drift off, 20 minutes after dinner, or an hour or more. 

What practices are you most receptive to? For me, nighttime yoga or qigong practices followed by guided sleep meditation is the ultimate routine, but I do not always have time for that. So a few gentle movements or yogic breathing with focused attention allows me to bring myself into a mindful state.

If you are feeling less inclined to a physical or breathing practice at the end of the day, winding down with mindful journaling might be the perfect solution.  

Adapting Your Environment for Mindful Sleep

Sleep is always enhanced when you are able to unplug from the day. This can be metaphorical and also literal. A digital detox each evening, meaning turning off your phone or keeping it in another room, can do wonders for helping you to get in a more relaxed frame of mind. If you do have your phone on, put it on DND and cue up soothing music or meditations that will support calm, rather than notifications that might keep you up at night.

The importance of a serene and clutter-free sleep environment can help you with your mindful sleep habits as well. Keep in mind that ambiance is vital. Blackout curtains or a mask can help block light that might keep you awake. It is often recommended to keep an optimized temperature in your home as well, as this can be optimal for rest. Herbal essences, such as lavender, can do wonders for many people as well.

Maintaining Your Mindful Sleep Routine

To summarize all that is offered here, mindfulness is supported by many potential routines and rituals, including:

• Shutting down electronic devices or placing them on DND
• Getting the temperature in you bedroom optimized
• Taking a few mindful breaths to settle the mind
• Writing in your journal to release worries from the day and set an intention for calm
• Practicing guided sleep meditations

As we implement new routines, we always want to set ourselves up for success. This means monitoring our routine and rather than trying to take all the advice at once, experimenting and keeping track of what works best. The more mindfully you approach your night-time routine, with compassion and presence, the easier it will be to make peace with sleep and wake up feeling more restored.

If you’re looking for more guidance and community support, along with gratitude meditations to support your journey, join me at Aura, the most holistic meditation app on the market, for 30 days free.