60 minute bedtime wind down
30 day sleep challenge day 17: 60 minute wind down
Over the past 17 days, you may have been adapting and adjusting to your newly implemented bedtime routine and should hopefully be seeing some of the benefits.
One of the most important parts of the routine but potentially the area most neglected is that precious final hour before we go to sleep. It’s an easy cycle we can all find ourselves in; one more episode turns into half a season, a quick scan of an article turns into an in depth read of the entire internet and before we know it, we’re left with 5 hours of sleep time much of which is spent lying awake worried about everything we haven’t done for the next day.
However, with some planning, self restraint and consistency, this vicious cycle can easily be broken. Simply break the final hour before you plan on going to sleep into three 20 minute chunks:
- The first 20 minutes should be spent preparing for the next day — making your lunch, making sure your work clothes are ready, tying up any loose ends with work or home chores and if you plan on exercising, laying out your gym gear.
- The following 20 minutes should be spent on getting yourself ready for bed.
- The final 20 minutes should be spent relaxing in bed — read, meditate or listen to some music or a podcast, anything that helps you to wind down and relax.
Planning in this extra hour should give your mind and body time to start winding down and relaxing; preparing yourself for a restful, restorative night’s sleep.