Ever lay in bed staring at the ceiling because you can´t sleep despite being completely exhausted? Random to do´s lists in your head and worrying because of all the things you didn´t get to today but should have because tomorrow is going to be busy again…. Sounds familiar? For me it does, and I found that for me it´s all about getting in the sleeping mood by having my night time ritual. Pretty simple and straightforward, change your going to bed ritual by implementing these 5 easy habits and fall asleep much quicker while getting a better night of rest.
1. Make a plan for the next day
The best way to kickstart your day is with a plan. So try making it a habit to plan your next day the evening before. Write down your top 3 to-do´s for the next day and use time blocking for to make a schedule for all activities (e.g. breakfast, workout, school drop off, work, specific tasks). If you want to have a template for planning your day, check out this day planner.
Read also: Planning your Day
2. Plank after brushing your teeth
Getting our fitness in each day is a challenge so every extra bit of exercise is a win. Piggyback a very quick exercise that can do miracles for your abs to a habit that you´re doing anyway each night so that it becomes part of the routine. Since you´re brushing your teeth anyway each night, aim to do a plank right after. Start with 20 seconds and increase 5 seconds every day. In order to not forget those first weeks when you´re building this new habit, put a post-it on your mirror but you will see that after a couple of weeks it will become an automatic habit (and you will catch yourself doing it after your brushing your teeth in the morning as well!).
3. Put your phone on Do Not Disturb and put it away
Sleep is scarce for us moms so the hours we can get we should make use of as much as we can. Therefore, just put your phone away and on do not disturb. By doing that you won´t get disturbed by notifications but also you don´t have your phone close so you´re not tempted to check it or start scrolling Facebook again. Aim to make the night for complete disconnection and get a good rest!
4. Reflect on your day
What are you grateful for? What amazing things happened today? How could you have made today better? Reflect on your day to go to bed feeling grateful and positive, and use this reflection to shut down all your to-do´s / stressful thoughts.
After putting your phone away and reflecting on your day, pick up a book (a real book,not Kindle on your phone) and read a bit. Even if it´s just a few pages, it will help you disconnect from your day and daily worries which will make it easier to fall asleep. And let´s face it, when do we ever have time to read anything except children´s books? Take this moment for you and even with just a few pages a day you will finish the book at some point!
What does your night time ritual look like?
Read also: Simulating Motherhood – a Checklist