For the past few years, I’ve often been tired. I wondered if it was due to a physical ailment like thyroid issues or blood pressure problems but my doctor found nothing wrong. Then I got an Apple Watch for Christmas and the sleep tracker said that I was simply not getting enough sleep! It showed me that most nights I fell asleep much later than I thought, even though I was going to bed at my usual time.
I realized that I had never paid attention to what conditions will create sleep — I just got in bed and shut off the light. Now I began to consciously develop habits that cause me to feel relaxed, drowsy, and allow sleep to arise from within my mind and body. I’ve established the following pre-sleep routine — evening practices that I follow that help me fall asleep more easily.
What is your sleep routine? Do you struggle with staying awake or getting to bed on time? Did today’s meditation have an affect on you? Let’s talk about it!
My Pre-Sleep Routine
Three Hours before Bedtime: no more drinking liquids because they will wake me up to use the bathroom.
Two Hours before Bedtime: end screen time. I read a physical book or use a Kindle device, or listen to relaxing music or podcasts. No phone or television use until morning.
One Hour before Bedtime: put on my pajamas, get in bed, and dim the lights. Sometimes I take a bath or shower to help me feel embodied and calm(er).
Thirty minutes before Bedtime: I shut off the light, and lay on my back on the bed, noticing pleasant sensations like the coolness of the sheets and the comfort of the mattress. I recall three moments since morning that I’m grateful for — a text from a friend, a delicious bagel, the furnace that kept my home warm. Then I practice a body mindfulness meditation like the one I recorded for you today.
Bedtime: if I haven’t fallen asleep, I simply rest my attention lightly on belly or my feet. If I’m still awake in thirty minutes or so, I’ll practice the meditation again. If I start to feel tightness and anxiety about not sleeping, I’ll practice lovingkindness meditation and reassure myself that I’m safe and snug in my bed, and I can let my body relax and my mind rest, even if I’m not asleep.
Please plan to follow my pre-sleep routine or create your own to use every night. This week, after you get in bed, shut off your light and practice this guided audio meditation. Remember — be sure to keep your phone out of reach as you listen to it!
Sweet dreams ‘til sunbeams find you.
Metta+++,
Kim✨
