Diana Navarro
- 6 days ago
- 3 min read

Wind Down Routine – 6 Tips To Support Your Wellbeing

Wind Down Routine – 6 Tips To Support Your Wellbeing

There are many factors that can interfere with your having a restful sleep at night. From stress at work to responsibilities with your family, it’s no wonder it’s sometimes hard to sleep well. You need a wind-down routine that will encourage sound sleep. Begin with these 6 tips:

1. Create a welcoming and relaxing sleep environment.

Keep your bedroom quiet, cool and dark. If you are exposed to bright light during the evening, it can make it harder to fall asleep. Keep the room temperature a few degrees lower than you do during the day, to help increase your body’s production of melatonin, the natural sleep aid. Earplugs or soft music can help create an atmosphere that beckons you to sleep.

2. Manage your exposure to light as you wind down for sleep.

Limiting your exposure to light after the sun sets may benefit sleep. This can be done by:

· Setting your tech devices to “night” mode after the sun sets

· Dimming the lights in your house a couple of hours before you go to bed

· Turning off extra house lights before you go to bed

· Using warm-light bulbs in your bedroom and any rooms in which you spend time before you go to bed

3. Don’t snack or drink right before bedtime.

When your body is winding down and preparing to sleep, your digestive system is, as well. Eating or drinking in the late-night hours can make it harder to fall asleep. Try not to eat or drink much in the last few hours before you go to bed.

Watch your alcohol and caffeine intake in the late hours, too. Alcohol has a sedative effect on the body, but it is metabolized quickly and then can affect your REM sleep. This would counteract your other tips that are designed to support your well-being.

4. Include meditation in your wind-down routine.

Meditation is simple, and you can do it anytime, anywhere. All you need is several minutes without distraction. Establishing a routine of meditation does take practice. When you make the time to meditate, you’ll reap more of its benefits.

The basic steps of relaxation meditation include:

· Find a calm and quiet area and sit down or lie down, whichever is most comfortable for you. For bedtime meditation, lying down is better.

· Close your eyes. Inhale, then exhale deeply as you slowly breathe. Be sure to focus on deep breathing.

· If any thoughts pop into your head, let them go and refocus on your deep breathing.

5. Keep a gratitude journal.

Thoughts of gratitude are a wonderful way to ease into a good night’s sleep. In fact, gratitude itself has been linked to a clearer outlook, less stress, more satisfaction in life and greater happiness. These all lead to healthy sleep, which is essential to supporting your sense of well-being.

In order to reap the most benefits, find any type of journaling notebook or blank book. Set aside five minutes at night and write down three different things you are most grateful for in the day now ending. You don’t have to be over-expressive. You can be grateful for simple things like having a cozy, warm bed for sleeping, or having a peaceful cup of coffee when you wake up.

6. Use gentle exercise to relax your body before bedtime.

Exercise is a wonderful thing for your mental and physical health, and it can help in winding down before you go to bed. Doing gentle exercise, like walking, yoga or stretching, releases tension, reduces stress and improves your blood circulation. Don’t do vigorous exercising near bedtime, since that would raise your body temperature and heart rate, making it more difficult to fall asleep.

If you have a difficult time falling or staying asleep, the tips above will help you ease your way into healthy sleep and stay asleep for more hours. Sticking to a schedule, starting a wind-down routine, keeping your bedroom comfortable and dark and exercising regularly will help you to improve your quality sleep. This is an essential part of supporting your well-being.

How about this?

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