Mindful Evenings
Do you struggle with sleep? If you do you are not alone, studies have found that 18 percent of adults report having sleep issues. I know for myself that there has been times in my life where getting enough sleep or even falling asleep has been an issue for me, that my sleep issues tend to correspond with other stressors in my life. Does this happen to you too?
I have written before about having mindful mornings as a way to set your day up for success, much of which was inspired by Hal Elrod’s book “The Miracle Morning.” Having an evening routine is just as important to set yourself up for a good sleep. If you do not sleep well, the likelihood of you getting up and doing your morning routine is less likely.
As a teacher, I know that when I do not sleep well I do not show up as the best version of myself for my students. I also know when my students do not get enough sleep they struggle through class. I have even had students fall asleep in class (I know what you are thinking- they fell asleep because they were bored- maybe in middle school or high school that happens but not in elementary school). If a child falls asleep in my class I always just let them sleep because clearly they need the sleep more than they need to do whatever it is that we are doing in the classroom that day. It is few and far between when this happens and usually the child is not feeling well or had a really rough night.
There are students who I have taught who struggle with sleep daily. When I talk with them about it so many of them are on their phones, watching television, or playing video games to all hours of the night, so it is not surprising that they come to school completely exhausted.
Do you have a healthy evening routine to set yourself up for a successful sleep? If not then you are probably modeling those same patterns and struggles to your children. Sleeping well has always been an issue for me for as long as I can remember. I don’t often have trouble falling asleep but I do have trouble staying asleep all night.
Here are a three simple strategies you can do to have a mindful evening and set yourself up for a restful and rejuvenating sleep. First, go to bed at the same time. When you have a schedule your body naturally knows when it is time to naturally wind down. Second, create a relaxing routine to help you prepare for sleep at least one hour before going to bed. Put away your screen devices because the blue light from the screens interferes with your bodies natural production of melatonin. Instead of zoning out on your devices choose activities to do that calm your mind and allow your body to prepare for sleep such as: reading, meditation, warm bath or stretching. I know for myself any time I have a late soccer game or am too active before bed I have a really difficult time winding down or have to stay up later in order to have my natural unwind time before sleep. Lastly, be mindful of what you are putting into your body, large meals, alcohol, caffeine or other stimulants can affect your sleep cycle.
What could you adjust this week in to set yourself up for a mindful evening and restful sleep. It could be as simple as putting your devices away an hour before bed and committing to a calm mindful activity instead. Try it for a week and see if your sleep improves.
