A realistic nighttime routine to wind down
Edwin's Do-It newsletter #42 - The 4 steps of a successful wind-down - Resources Included
Hello everyone,
It's been a while since I sent a newsletter. That's because I was a bit tired of writing after wrapping up the first draft of my book. While taking a breather, I realized I had become looser with my nightly wind-down routine. That's normal, of course. Being effective doesn't mean optimizing everything all the time. You match your routines to your energy levels.
I thought this insight would be a helpful topic for a newsletter. So, I'll describe my approach to winding down in 4 steps. Not only the picture-perfect scenario, but also how I adapt it to the available time and energy. Let's jump in:
The 4 steps of winding down
1. Shutting out distracting devices
The first for me is unplugging and removing distractions. Just getting rid of digital noise. I try to do every day, even if I'm incredibly busy. It doesn't cost much effort, and it always helps me calm down. There are 3 options that I've tried:
Eliminate all devices: The simplest solution is to have no devices around your bed or even bedroom. No devices = no distractions.
Block distractions from your device. The issue with option 1 is that I still enjoy reading and meditating, for which I use a device. A restriction app like freedom.to can be set to block all distractions around your bedtime.
Switch to a dumb device. The issue with option 2 is that you can always get around the blocks if you try. Therefore, an even better option is to switch to a device that does not have the distractions on it. No texting, no notifications, no social media. I, personally, use a Boox Palma. It's a smartphone with an e-ink screen, and I highly recommend it.
2. Slowing down
To slow down is to let your mind and body come to rest. There are different things I've found helpful here:
Mind wandering
We're so plugged in and engaged nowadays that many of us rarely experience boredom: doing nothing and just letting your mind wander. Mind wandering has many benefits, but I highlight it here because it reduces anxiety and stress. Simply providing the space to let your thoughts bubble up and give does wonders for your mental state. Once you've let acknowledge all thoughts, you'll notice your mind decompress. I usually get this effect in about 10–20 minutes, which is why I try to apply it at least a 2 to 3 times a week. But, when I'm really busy, this gets cut out entirely.
Journaling
Journaling is a guided form of letting your thoughts come to rest and grounding yourself in the present. You process the experiences of the past day, and briefly think about tomorrow. I use a journaling template that I made inspired by Tim Ferris’ methods. To be fair, I usually only journal when I'm particularly stressed or introspective. Sometimes I just think of some of the journaling questions and ques, but don't write it down.
Wim Hof breathing exercise
Wim Hof breathing is a form of controlled hyperventilation which, among other things, causes a release of hormones which makes you feel good, reduces pain and calms the mind and body. It's also apparently an effective immune system boost. I try to do it at least once every 2 days, just because it feels so good and helps me relax. It takes about 12 minutes. If I'm very busy, I'll cut this back, but I usually pay for it quickly, so it's one of the top things I prioritize.
3. Meditation
Meditation can also have different purposes, but here it's specifically to train your focus and attention. It's not relaxing in the moment. In fact, it stirs you up a bit. But, that's worth it because the next day you'll have significantly more focus and a less agitated mind. I highly recommend giving it a try if you've got a very active mind. Meditating is something I always try to do because it has an immediate effect on the following days. I can only get away with skipping it two or three times in a row without noticing a serious reduction in focus.
4. Dozing off
Sometimes it's easy to fall asleep, and other times we can use some assistance. When you've been physically active, it tends to be relatively simple. But, there are other techniques that can also help:
Reading a light book to make you physically tired: When you read a light book, it tends to naturally make you drowsy at a certain point. This is more effective than just laying awake, waiting for sleep to come.
Listening to a sleepcast to make you mentally tired: When your mind can't stop racing, it helps to give it something soothing to focus on. For example; a pleasant and slow voice describing a story or serene landscape. There are apps like Headspace that include these calming “sleepcasts”.
Wearing a sleep mask: Light, and in particular blue light, reduces the substance that actually makes you sleepy: melatonin. By blocking out light with a simple sleep mask, you can make it easier to fall, and stay, asleep.
These were the 4 steps of winding down that I apply in various degrees depending on how much energy I have. I hope these were helpful to you, and if you have any suggestions or follow-up questions, feel free to leave a comment or reply to this post.
Have a good one,
Edwin
great advices!