Proven tweaks to your nighttime routine to wind down mindfully.
– KEYS SOULCARE
One of the best ways you can invest in your future self is to do nothing. Yes, you read that right. There’s healing power in hitting pause and leaning into rest when it’s needed. The payoff? Moving through life with a clearer mind and heart. Here are five ways (that have been backed by science!) to make the most of your lights-out hours.
1. Power down from tech at night.
The “blue light” emitted by electronic screens tricks your brain (and body response) into thinking it’s daytime, making it harder to wind down. Fortunately, there’s a fix: go screen-free two to three hours before bed, and keep devices out of arm’s reach (and ideally, outside of the room) as you sleep.
2. Rest and rise at consistent times.
One more reason not to hit snooze all morning: by getting up at the same time, we feel more alert and better rested. Studies explain it’s because our bodies’ circadian rhythms respond to consistent “start” times. (The Bedtime app — featuring prompts to go to bed and wake up at set times each night and day — is a favorite on our team.)
3. Move your body when it’s not time to sleep!
Movement boosts our mood in the moment, and stabilizes it throughout the day — potentially alleviating the “highs” and “lows” that tend to sneak up on us just as we’re trying to wind down. Aerobic exercise in particular has been shown to lengthen the amount of “deep sleep” our brains are capable of getting each night.
4. Make your bedroom a chill place… literally.
Keeping your bedroom cool (ideally, around 65°F) helps you fall asleep faster and sleep more soundly. Some studies show that temperature can play as big a factor in sleep as noise levels.
5. Make a ritual of it.
Dedicate a few minutes of time to transition from alert to resting. Prep your mind for sleep with pleasure reading and down-tempo music. Meanwhile, treat your senses to a feel-good focal point like stretching, lighting a candle, or deep breathing.
We’re always down for winding down, mindfully. How do you make the most of your rest time?