While we live in this chaotic climate, insomnia and anxiety are expected, but that doesn’t have to stop you from getting a good night’s sleep. A large component of how well we sleep is what we do before our head even hits the pillow.
Building an effective bedtime routine should be tailored to your needs but commonly include putting electronic screens away and finding non-screen ways to relax and de-stress the body and mind. When it comes to effectively calming yourself down after a long day, we recommend practicing mindfulness.
To incorporate mindfulness exercises into your bedtime routine, start with the following breathing and writing activities below:
BOX BREATHING
Box breathing, also known as square breathing is an effective way to slow down a racing mind and recharge. Box breathing has been used by professionals like the Navy Seals to calm them down when under extreme levels of stress. Benefits of box breathing include reducing your worry and anxiety, increasing circulation and mental clarity, and improving your ability to handle stress.
Instructions:
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Find a quiet peaceful space.
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Set a timer for 1–3 minute intervals.
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Breathe in for 4 seconds, completely filling your lungs. As you breathe in, trace the edges of the square with your finger.
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Move your finger to the next side of the square and hold your breath for 4 seconds.
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Exhale for 4 seconds, being sure to expel every last bit of air and move your finger.
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Hold your lungs empty for 4 seconds returning to the top of the square.
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Repeat as desired.
FIVE SENSES REFLECTION
The next mindfulness activity we recommend is the Five Senses Reflection exercise. This writing exercise is focused on reflecting on a positive experience. Pick a recent memory that was a positive experience. By reflecting on it, visualizing it, and feeling each detail according to the five senses, you’ll slowly transition your mind into a more meditative state. Benefits of this activity include feeling more centered and grounded, acknowledging the positives in your life, and clearing your head of negative energy.
Instructions:
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Set a timer for 10 minutes. Choose a positive memory and start to recreate it in your mind.
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Visualize and record all the details of the memory.
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Any time you find yourself losing focus, acknowledge the distracting thought, embrace it, and then let it go.
GRATITUDE MAPPING EXERCISE
Our last mindfulness activity is using a gratitude map, also known as a “mind map.” A gratitude map is a great tool for becoming more aware of one’s thoughts and emotions. It also allows you to take a topic or theme and break it into smaller or more specific ideas. Benefits of gratitude mapping are increases in awareness of positive things already in your life and decluttering negative thought patterns from your mind.
Instructions:
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Find a quiet, serene space.
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Take a series of deep breaths for at least three minutes.
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Set a timer for 10 minutes. Record everything that you are thankful for within each category in our printable. Be as specific as possible and focus on gratitude while your journaling.
For more inspiration on how to add mindful moments into your bedtime routine, the folks at Tommy John created these mindfulness printables to use in combination with the exercises provided above. Don’t let the woes of the world limit you from getting a good night’s sleep. Take back your bedtime routine by using non-screen activities to destress and recharge.
