5 Secrets to a Deep Sleep (+ a free mindfulness meditation with David Ito)
Are you one of the many people who struggle to get a good night's sleep?
I certainly am (this is Cynthia :)). Between a long day of working at the computer to the list of things that I have to do the next day, I struggle to turn off my mind when it comes time to sleep. During the pandemic, these issues have taken their toll and I’ve had to be more intentional about the way I head to my bed.
Take a look below at my five secrets to a deep sleep – they have certainly helped me, even when I can just make a few of them happen. Try them out for at least a couple of weeks and let me know whether your sleep quality improves:
1- Establish a wind-down routine
As you end off your work day, start a wind-down routine that includes closing off tabs and screens. If you have to use screens in the evening, try to avoid blue wavelength-emitting screens. Blue light interferes with your body’s melatonin production, the hormone that regulates your sleep-wake cycle.
2- Write down tomorrow’s to-do list
If you’re the type who wakes up in the middle of the night with intrusive thoughts about the day’s to-do list, get one step ahead and write down that list before you go to sleep. With your tasks on paper, your mind will be able to rest in the ease of knowing that you’ll get to the list when you wake up.
3- Get some gentle exercise
Exercise, in general, is known to improve our sleep quality. However, it’s better to do moderate- to high-intensity exercise at least several hours before you go to sleep. Closer to bedtime, try Erica's 15-minute calming yoga practice (available in our Video On-Demand library).
4- Try some meditation
This ancient practice has been shown to increase the body's production of melatonin, the hormone that regulates our sleep-wake cycle. Plus, as we learn to breathe more mindfully, we develop a skill for deep breathing, a relaxation technique that can induce sleep. Try out David Ito’s 5-minute mindfulness meditation as part of your evening wind-down.
5- Start a bedtime ritual
Help your mind and body get into a relaxed state for bedtime, by creating a daily habit or routine as you head bedward. As you do the same thing every day, your mind will start to associate those activities with bedtime, and enter a more relaxed state automatically. It can be as simple as getting a warm drink or reading a low-key book, or more involved such as drawing a warm bath and having a long soak. Whatever you choose, make it enjoyable and something to look forward to when your day draws to a close.