Looking for a quick mindful evening routine to send you off to deep sleep? This post gives you a super simple guide for you to cater or copy for your nighttime routine. I understand how frustrating it is to find a nighttime routine that is short and sweet.
I welcome you to join me in this post as I explore an evening routine from after dinner to before bed that’ll prep you for deep sleep.
Six Trauma-Informed Steps For A Mindful Evening Routine
Mindfulness is placing an intentional awareness on the feelings, sensations, and events taking place in your body and in your environment. Put simply, it’s a focus on the present moment.
From a trauma-informed yoga teacher’s perspective, I welcome you to take all the time you need as you create your nighttime routine.
A mindful routine that speaks to you, avoids overwhelm, and allows you to be consistent is the best way to go. You could also start slow, incorporating a new habit every week until you find a flow that works for you.
1. Clean and prep for tomorrow
There’s no better feeling than waking up and knowing everything from yesterday is prepped and ready to go. As you do this, I invite you to add mindfulness.
Maybe you send gratitude to everything you prep, or send yourself loving kindness knowing you’re doing your future self a favor.
2. Self care routine
I leave this up to you to decide what this means for you. This includes skin care, if you shower, brushing your teeth, or any other self-care you love to do before bed. If you do these on autopilot, I welcome you to spend extra time as you do these typically mindless activities.
Below are some questions you could ask yourself to increase mindfulness:
For showering: How do your feet feel on the surface supporting you? How does the water feel against your skin? What’s the temperature like? I welcome you to notice each scent as you use shampoo, body wash, etc.
For brushing your teeth: How are you holding the rest of your body as you brush? Do you walk around or stay still? What if you changed the order you brush your teeth (if you always start on your top row, changing this could bring up new sensations.)
3. Plan purposeful mindfulness time for yourself
If this is available to you, I welcome you to add in a self-care activity that brings you inner peace. Maybe you journal, do yoga, meditate, or anything else that helps you feel whole. You might think of self-care as taking care of your hygiene, but self-care for your inner peace is just as important. These practices can also deepen your mindfulness practice and create a comfy close to your day.
4. Set your alarm and Limit Phone Use
Research shows that using screens like your phone or tablet before bed leads to poor quality sleep. Developing a routine to set down technology before bed is a supportive way to prep your body for restful sleep.
This could also free up time to do a more relaxing hobby like reading, knitting, or anything else you enjoy before bed. You’ve already set your alarm, so you’re good to go once it’s time for sleep.
5. Explore a quick three-minute mindfulness practice before Bed
Mindfulness is a wonderful practice because it’s so versatile. Maybe you spend time with your pet, noticing how your skin feels as you pet them. You could brew herbal tea and take note of how the liquid feels as it enters your mouth and travels to your stomach.
You could spend a few minutes outside, noticing the wind on your face, how your feet feel on the ground, how the energy feels around you. Even a three-minute practice can transform racing thoughts into more mindful, restful ones.
6. Ready for Rest
As you prepare for sleep, I welcome you to continue your mindfulness. Maybe you do a quick body scan to release tension or notice your skin’s contact with the sheets. If you’re finding it difficult to sleep, I welcome you to read these powerful yoga techniques that honors sexual trauma and supports a powerful night’s rest.
Overview
I also welcome you to take your routine slow as you begin and give yourself time to adjust to this practice. If you find it difficult to stay in the present, I invite you to send yourself grace and try again when you feel ready. I hope this brings more presence and awareness to your nighttime routine, and thanks for reading. Take Care.
