This past year, I’ve had some on and off sleeping issues. I’ve tried going to bed earlier, going to bed later, changing pillows you name it. I’ve finally come up with a plan that seems to be working for me. It’s been a trial and error of sorts the past few weeks. Today I’m sharing my new Night Time Relaxation Plan.
Night Time Relaxation Plan
Turn off the TV 30 min before bed
This is the biggest struggle in our house! I cannot get my husband to turn off the TV at night. In “my relaxation plan” the TV is turned off 30 min before our “bed time”.
Stretch/Foam Roll
Already in my pajamas, I like to do one last foam roll hitting all the major spots and going back to anywhere that was sore earlier. I usually add in a few down dogs or spine twists. (about 5 minutes)
Yoga on The Wall
I wrote a few weeks ago about loving these 4 restorative yoga poses . I am continuing to keep them in my nightly relaxation plan. While I am lying on the floor, I admittedly usually do one last check on Instagram or Facebook.(5-10 minutes)
Breathe App
New to my relaxation plan! I was given access to the Breathing app (prerelease) which uses Resonant breathing to guide you toward a state of meditative relaxation. It is now available at no charge for Iphones here. More on Resonant breathing below. I’ve added in this 1 minute resonant breathing routine right after my yoga on the wall. Since it’s only 1 minute, I just stay in the lying position and use my phone for the breathing cues. (1 minute)
Read A book
Finally, I am in my bed and reading from an old fashioned paperback or hard cover book. (15 min) I ditched my Kindle as it seemed to bother my eyes. I enjoy fiction mystery/thriller/legal type books. Currently reading Nelson Demille’s Cuban Affair.
More on Resonant Breathing:
“The effects of resonance supports the innate ability of our body, nervous system, and emotions to restore themselves through the balancing of the complementary branches of our autonomic nervous system, which control our heart rate, blood pressure, digestion, respiration, and many other automatic functions of the body.” source
The Breathing App could not be easier. You simply choose how long you would like to breath for (btwn 1-30 min). Choose your breathing ratio of inhale and exhales. Finally, choose your screen.
- A breathing ball, that gets larger to cue your inhale, and smaller to cue the exhale;
- A clock, that counts up on the inhale, and down on the exhale;
- Musical cues, for those who wish to breathe with their eyes closed, or to listen with headphones, on the subway, on a plane, or at work. Breathing App
- Just hit play and you are ready to go
I am finally getting a better night’s sleep most nights. I feel that this “little cocktail” that has become my night time relaxation plan is working for me. Now, if only I could get my husband to stop rolling around and waking me up. I guess that is a whole other post though huh?
Do you have a night time relaxation ritual? Have you tried resonance breathing?
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Reading in bed is so relaxing! I’ve never tried resonance breathing but I should try as a way to relax.
It was new to me until recently but I am enjoying it-give it a go
I tell all my young patients that the reason they can’t fall asleep is all that screen time! I read somewhere that the artificial light changes your circadian rhythm, tricking you into staying awake. I don’t know if that’s true tho…I read on my iPad and have no trouble falling asleep!
I don’t know if it is true either. I loved reading on my Ipad at first and then just kind of missed the real books.
Sounds like you have a good routine! I like to read a magazine or book before bed which always makes me sleepy. Focusing on breathing is relaxing and helps with stress I bet. I agree, if the husbands would stop rolling around…..and snoring!
Oh those husbands…
I just go with always being sleep deprived. When I finally do get to bed, I crash fast LOL.
I am jealous of that! I have a hard time sleeping well lately
So I have been reading about that breathing app today and I have now realized there really is an app for everything. I know I’m not supposed to, but I read reddit on my phone to help me fall asleep. It helps me if it’s my initial falling asleep, but if I wake up in the middle of the night, I DARE NOT look at my phone or it’s OVER. I will never fall back asleep.
OH yes I cannot look at my phone in the middle of the night either!
Reading always puts me to sleep. Nothing gets my eyes more tired and ready for bed
It seems to be working well for me too
Sleep problems are the worst! This sounds like a great plan to change it though!
Thanks definitely working on it
I do have a nightime routine (most nights), but that’s a blog for another day. 🙂
Would love to hear your tips as well
A glass of red wine works pretty well…. if I’m having trouble falling asleep, reading a book usually does it, even if it’s a really good book
Sometimes drinking makes me sleep even worse!
I don’t currently have a nighttime relaxation ritual but I really need to start one! I find that it often takes me some time to fall asleep and fully relax. Love your ideas here – especially the yoga 🙂
The yoga is a game changer try it! It’s only a few minutes
I have to read a book to fall asleep. Even then, it may be a problem and then there’s the staying asleep problem.
Seems like a lot of us have the same issues!
I had never heard of resonance breathing, but it sounds relaxing! I love reading before bed, it always helps me get relaxed and ready to sleep.
The resonant breathing was new to me too but it’s kind of cool check it out
I think I saw this app on Shark Tank!
Really!? I did not know that
My hubby won’t turn off the TV either! I just downloaded the app but i haven’t tried it yet 🙂
Those darn husbands!
Glad to hear the breathing app was a success for you, too! I feel like I have this dirty little secret LOL
ha ha yes something like that!
Turning off electronics 30 minutes before bed and reading a real book has definitely helped me sleep better. Great list!
It really does help
These are all great tips! Reading in bed definitely helps me and turning off the screen as well (so hard to do but necessary!).
It is hard to do for sure
I do not have a relaxation ritual. Knock wood, I’m one of the few who have zero sleep issues. I pretty much fall asleep immediately and stay sound asleep until morning.
Well I am very jealous of that!
I feel like lately, I’ve been getting more worked up over things that I really shouldn’t stress out over (aka things I can’t change anymore). Will have to look into that breathing app! I have zero trouble falling asleep pretty much ever, but calmingmy mind down definitely wouldn’t hurt!
Check it out I bet you would find it interesting
This sounds like a great plan! I go to bed early and sleep pretty well. But my husband likes to watch TV up until bedtime. I am definitely guilty of using electronics right before bed.
It is a hard habit to get away from for sure
I am lucky that it’s pretty rare for me to not sleep well.
OH I am jealous of that!
I agree with turning the TV (and all electronics) off well before bedtime…unfortunately, I rarely do! I’m usually in bed at 10:00, watch the first 10 minutes of the news, then out like a light!
The news often upsets me so I try to watch it at dinner time and then not again until morning
My “ritual” is falling asleep while watching TV :-O
I have a hard time falling asleep in my bed – maybe I should try these techniques.
OH really?! You are such an early bird so I thought you would have a regimented bed time
I use white noise when I fall asleep and it has done wonders with helping me to turn off my brain so I can get a restful night’s sleep.
I used to do that for my kids but have not done it for myself great idea
Pre bedtime foam rolling sounds like a really smart idea. I might have to do this myself tonight.
Just heading up to roll myself! Hope it helps you too
Wonderful! Your post is what I am looking for! Recently I can’t feel asleep, although I work intensively all day. I think your tips can help me improve my sleep quality! Thanks so much for your advices!