If you’ve had a long day, you might want to do nothing more than lie on the couch with your face down for hours on end, but that might not be the most beneficial approach. If you’re dealing with stress or even approaching the point of burnout, then having a real wind-down routine to help you ease out of the workday and towards a truly restful night is important. Here, we’re going to look at some steps and activities you can fit into that routine and how they can help you.
Loosen Up With A Good Brain Dump
One of the things that can easily stop us from fully relaxing in the evening is when we’re carrying all the thoughts and worries of the day with us. Especially if you’re already thinking about what you’re going to do tomorrow. Instead of letting it bounce around your head, pick up a notebook and pen, and have a good “brain dump.” This means writing down your to-do list, any reminders you might need, or thoughts lingering from the day. Writing it down stops your brain from having to go over it time and time again internally, slowing your thinking and giving you a little space from the mental clutter that might build up otherwise.
Enjoy A Good Warm Bath Or Shower
One of the important parts of getting into a more relaxed state in the evening is signalling to your body and brain that you’re shifting out of work mode and into personal time mode. Warm water can be one of the better ways to do that, with a bath or shower that raises your body temperature, before it begins to gently drift back down again. This, in turn, can help trigger sleepiness. Your muscles loosen, breathing slows, and stress gently filters out of the nervous system. Take a little time to prefer a more relaxing session with candles and music, and the impact can be heightened even further.
Try Non-Sleep Deep Rest
Non-sleep deep rest, or NSDR, is a type of guided relaxation that helps you ease your brain into recovery mode without fully falling asleep. There are SNDR apps that can give a set of gentle instructions on breathing and holding your body, which aim to ease the stress hormones out of your system while clearing your mind. While meditation focuses on bringing your attention into the here and now, NSDR is a more passive approach, not asking you to focus on anything in particular, but to lighten your cognitive load. The aim isn’t to feel groggy or ready for bed, but to regulate your emotions so that you can get through the rest of the night on an even keel.
Enjoy A Quick-Mind Clearing Game
If you don’t feel like lying mostly still for ten minutes, there are more active ways to pull your brain out of work mode and into something a little more relaxed, as well. For instance, a quick game of FreeCell works well, as the game is finite, repeatable, and works on a set of recognizable actions that make it quick to pick up, but doesn’t take a whole ton of focus, either. A little light problem-solving and goal-achieving without adrenaline and noise can make it a very effective cognitive palate cleanser. Of course, some prefer other games, be it a crossword, a Sudoku puzzle, a game of Tetris, or otherwise. Whatever the case may be, finding your relaxing evening game can help your mind let go of those unresolved thought patterns and shift towards a more restful and lighter mindset.
Get Through A Few Pages Of Your Book
While your eyes might have been engaged with screens all day, using them to engage with something a little slower and more enriching can be a great habit to add to your evening. You don’t have to go through a fully focused reading session, but reading a few pages of your book or e-reader, without the distraction of notifications or other apps, can help you narrow your attention, pulling your fragmented thoughts back together for the evening. A book moves at your pace, and even reading a couple of pages can help your brain shift into a more contemplative and analytic mode, slowing things down greatly.
Gradually Power Your Devices Down
The closer you get to bedtime, the fewer screens you want on in the home. You don’t have to immediately shut everything off, but you should start turning your devices to night mode as it gets darker out there. Bright lights can signal wakefulness to the brain, so you want to gradually wean it off tof those signals. When you’re about an hour from bed, start switching screens off throughout the house, eventually giving yourself 30 minutes of digital media-free time, where you can stimulate the mind in other ways, be it with a pack of playing cards, a physical book, or otherwise. If you spend a lot of your evening with screens, then don’t be surprised if your body has a hard time getting into a mode of rest when you do get to lie down.
Add A Little Comfort Ritual
A day of being disciplined and vigilant can help you achieve your goals, but when it comes to the evening, a little creature comfort can go a long way. Something emotionally enriching and soothing could be just what you need, be it a cup of herbal tea, listening to soft music, a sweet treat, or otherwise. Not everything has to be for the sake of productivity; sometimes you just need a little pampering to fit your mood and allow yourself a moment of quiet vulnerability before you go to bed.
Not everyone’s wind-down routine is going to look the exact same. You might find that certain activities work a lot better at slowing your day down than others. It’s all about creating the routine that works best for you, and having options on hand for when the usual tricks don’t work quite as well.
