When you have a day filled with excitement or busyness, it can be hard to turn your mind off when it is time to go to sleep. You may toss and turn, thinking about your day and losing sleep in the process. Shutting down your mind and winding down for the day is an important part of a good night’s rest.
“When you have a good night’s rest, you are refreshed the next day,” said Cheryl Liew-Chng, CEO/Founder of LifeWorkz, Creator of The24-Hour Woman. “You are more productive and focused the next day.”
Being more focused can help you achieve your goals throughout the day and gives your body the energy it needs to complete all the activities you have planned for it. To help your mind and body prepare to go to sleep think about adding these activities to your evening schedule.
1. Create A Routine
Creating a routine, “signals to the brain that it’s time to wind down for the day and go to bed.” The simple act of having an evening ritual will help your body relax and let your mind calm itself. You need to have a routine that incorporates calming activities such as taking a warm bath or deep breathing exercises. This will get your mind in the mood to sleep and begin the wind-down process. This also includes cutting screen time before bed, so your mind isn’t overstimulated by social media and email.
2. Write In A Journal
End your day with some journal writing. Reflect on your day and all that you appreciate. That signals to the brain that it’s time to wind down for the day and go to bed. Having journal writing as part of your routine will allow you to end the day on a good note and realize all that is good in your life.
3. Make A To-Do List
Write down everything you need to do the next day. This will release your mind from thinking about these tasks while you are trying to fall asleep. By emptying your mind before bed, you are creating a calming effect that will help you fall asleep and get a good night’s rest.
4. Dance The Night Away
Dancing will help get rid of the excitement you have built up that can keep you awake at night. Simply put on some music and dance until you feel all your pent-up energy leave your body. This will help relax your muscles and get you ready for bed. If dancing isn’t for you, finding out what will get you from an excited state of mind to a peaceful rest will be top of your list to explore.
When you wind down for the day, you need to signal to your body that it is time to go to bed. Ending your evening in a calm and restful manner will induce sleep easier and allow you to be more productive each day. You’ll have the energy you need to maintain your busy lifestyle and be a more effective you.
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Hey there. Cheryl here. Today’s episode, I’m going to talk about something that we have heard so much about from the groups that we have in our coaching groups, and our training events, and my one-on-one students. How do I wind down for the day, Cheryl? My mind is just so active at the end of the day. I can’t get to sleep. This is a frequent issue that we hear from some of our students. Have you ever gone to bed at night, and as you lay in bed you just toss and turn, and you can’t get to sleep at all? Or, you try your best to go to sleep; you close your eyes, but your mind is just churning, and churning. This is a frequent issue that we hear, and that’s what I want to talk about today. How do you actually wind down for the day?
Well, one of the things that I’ve done is I’ve collated four things that you could begin to do right now, so that you actually wind down and get to have a good night rest. Why is that important? Because, we all know that when you have a good night rest, you are refreshed the next day. You are more productive the next day. You are more focused the next day. That is very important for you as you reach towards your aspiration, as you reach towards your ambitions. Let’s get started. What’s the very first thing? I must say, I had a very interesting encounter with my children about winding down for the day.
I realised that one of the key things that we, that worked very well for them, and for many of my students, is that they have routines. For example, for my children 45 minutes or so before they head to bed, they take their warm baths. They, we get into bed, to their bedroom. We turn down the lights. They share with me about what their day, what they’re thankful for for the day, and then we may tell a story to them, and then we say our prayers, and then they go to bed. That signals to their brain, signals to them that it’s time to wind down for the day and get to bed. What is your routine?
#1 Bedtime Routine
The very first one I have for you is do you have a routine before you get to bed? That’s to tell your brains that it’s time to wind down for the day. It also then sets the routine to say, to go from the very excitable kind of things that’s happening in the day to some things that are more calming, to some things that is going to make you more restful, to some things that gonna get you to be at the state where you’re ready to rest the day. What might some of these be? For some of my students, it’s about deep breathing. They spend about 20 minutes or so in deep breathing exercises. For some, they set up for themselves a warm bubble bath, with the lights dim and all, and it gets them into the thinking, the mode, the frame of winding down for the day.
Whatever that works for you, find out what works for you, as you build your own routine to wind down for the day. Some other things that you can do … This is the very first thing I think you can do, absolutely, and that’s
#2 No Screens.
That means 45 minutes to an hour before you want to go to bed, turn off your screens. No more work emails, no more emails, no more social media, no more going to your phone and say going through all your social media. Just let yourself calm down and not have the excitement of going through different images, and responding to emails and all.
The other thing I realise, some of my students tell me, “Oh, I know my bosses send out emails at 11:00pm in the evening. I need to catch them.” No. You don’t have to catch them. In fact, you’ll be more productive if you were to catch them the next day and respond accordingly, rather than to break up your sleep, or to not get to bed and wind down for a good night rest so that you can be productive the next day. The other thing about getting to wind down and prepare yourself, telling yourself to slow down and calm down… The main objective is to be able to take you away gradually and transition from that which is very exciting, that which gets your mind thinking, that which gets your mind thinking, that which is very random so you’re all fired up, to that which is calming, that which will get you into a more restful state for you to get to bed easily. Right?
For me, this is one of the pieces that is very important. First, to journal about what you appreciate through the day. Why? Because as you appreciate the day, as you reflect the day, it also tells you it’s time to wrap up for the day. That’s something that you can do. Journal what you appreciate and who do you appreciate, what do you appreciate, and then just write it all down and if possible how you will express your appreciation to the person or for that situation. Do it the enxt time if you did not do so today. Empty your thoughts about the day. Second thing is to write down whatever that you need to get done for the next day. Why? Because that … Will that not keep you awake at night? Because you know you’ve plotted out, you’ve already scheduled time for what you need to be doing the next day.
Journal down, reflect through the day and what you’re appreciative for. The second thing is to write down what you want to be doing the next day so that, again, you empty your mind and get ready for a good night rest.
The final thing which might surprise you, but has worked wonders for some of my students, is
Right? What that does with them is that it gets all the excitable energies, all the left over energies that is going to keep them awake, away as they dance the day away, or dance the night away. Then they have a warm bath, and then it gets them to bed. Whatever that works for you. Get into a routine. Find that which brings you from an excitable, anxious, or random kind of state of mind to that which is calming, to that which is peaceful, to that which is restful, so that you can get a good night rest.
My name is Cheryl, and I highly encourage you to put some, if not all, of this into action and get a system that helps you to wind down and have a good night rest. See you on the next episode. My name is Cheryl, and until then I want to wish you a life that’s most excellent.