4 Tips to Create a Mindful wake-up and Wind-down Routine
Now that it’s winter and our days are a bit shorter - it can be challenging to wake up with energy and it can be easy to want to go to bed early because it’s so dark outside. I definitely start winding down two hours earlier than usual just because my energy levels change season to season. Over the years I’ve created a routine that helps me feel more energized in the morning and helps me wind down my anxiety so that I can sleep well throughout the night. I make adjustments each day depending on how I’m feeling, giving myself space to be flexible when I need something extra if I’m feeling particularly anxious or low energy.
Set Boundaries
Whenever I’m intentional about not touching my phone for an hour after I wake up, my day is so much better. I wake up more slowly and without a flood of texts, emails and news. Take note of what you’d like to take a break from - this could be screens in general or your phone in particular. Setting down the phone 1-hour before bed and 1-hour after you wake up is a great way to start.
Mindful Movement
Now that I’m not meeting clients in person and I work from home all the time rather than going to an office or a coffee shop, I’m intentional about mindful movement. I tend to be sitting more and walking way less especially with the colder weather. Mindful movement could be taking a walk for 10 min to mimic a commute or a few sun salutations or a hatha yoga practice to energize you. This practice can also help you wind-down at the end of the day, try a yin or restorative yoga practice or another walk.
Scents
Our scent memory is one of our strongest senses. When we associate a smell to a time or an activity it helps us establish a routine, priming the mind and body for rest or for waking up. This could be a candle or an aromatherapy machine or a pillow spray with essential oils. I typically light a candle while I’m reading or watching TV at the end of the day and I put my essential oils in my aromatherapy machine for when I got to bed. In the morning, I have a CBD + essential oil roll on to wake me up and help ease any stress.
Mindfulness Practice
Along with setting boundaries with our screens and technology, a great way to start the day and to process the day before we go to sleep is through a Mindfulness practice. If you don’t currently have a practice, you can start with recorded meditations or practice journaling 3 things you’re grateful for, 1 affirmation, and 1 intention. There are many ways to establish a practice and it will evolve as you grow - if you’d like to dive deeper into Mindfulness, let’s chat!