More sleep means more happiness!
We’ve all heard over and over about how technology use has contributed to declines in sleep. What may seem like a harmless habit of texting a friend before bed or seeing new photos on Instagram can actually have a big impact on your sleep.
“Do not go to sleep with a cell phone right next to your head. You’re cooking your brain while you’re sleeping.”
I’ve personally made an effort to incorporate my daughter’s New Years resolution of putting the phone to bed at 8pm to help screen time from sabotaging my sleep. Sometimes it works, sometimes it doesn’t.
Here are 4 powerful yet simple ways I prep my evening and so I’m able to slip into a peaceful sleep.
- FLUSH THE TOILET… Excuse my potty-mouthed metaphor, but imagine flushing down all of today’s mess down the toilet, so you don’t have to see it when you wake up in the morning. You want to wake up with new energy, and a focused mind so you’re ready to take charge of the day. Don’t leave today’s mess for tomorrow!
- DRAIN YOUR BRAIN… To help you stop your racing mind and slip into a peaceful slumber, keep a notebook on your bedside table. Before you go to bed, write down everything that’s on your mind…your to-do list, what’s making you worried, or anything that’s bugging you. I call it a “brain drain,” and it’s scientifically proven to help reduce anxiety and put a halt to racing thoughts.
- PREP IT UP… Eating healthy and working out is much easier when you prepare the night before, and set everything out so it’s ready to go. Leaving your workout clothes folded next to your bed is a visual cue to remind yourself of the commitment you’ve made to exercise. And, it makes for a smooth morning because it helps save time. Before bed, you can also prep your meals for the next day by chopping up veggies, or even preparing a mason jar salad for lunch. And, you can pull out the blender and protein powder from the cabinets and set them on the counter for your morning shake. This way, there’s no thinking required tomorrow!
DREAMTIME – A technique I use to slip into a restful bliss is to listen to a visualization before bed that includes soothing imagery to reduce cognitive arousal. Try this 30-minute “Dreamtime” visualization to enter into the deepest levels of sleep…audio below. You’ll put today’s activities into focus, and sleep deeply, knowing you put these things into perspective…
Ariana Huffington, author of The Sleep Revolution, even created a “phone bed,” a tiny little bed where she tucks her phone at night.
The purpose of a sleep bed is to develop a new habit and say goodnight to your day in order to wake up fully recharged.
You can create you own sleep bed by putting your phone in a ziplock bag or makeup bag night. You’ll have to unzip the bag in order to use your phone, which works as a deterrent.
Experiment with what works for you, and have fun personalizing your bedtime routines.