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ritual nighttime 1 4

I’ve been loving Aloha’s sleepy tea. It’s this scrumptious combination of chamomile, lavender, and valerian root.

I’m trying, emphasis on trying, to really keep any video or tv watching to just the living room. It helps keep my bedroom associated with sleep and relaxation. And honestly I just don’t need to fall asleep watching something.

To make this work you have to start with the end in mind. How much sleep do you need? When are you waking up? When is it lights out?

4.) make the next morning easy

It’s also super important to have the right perspective and mindset. I can easily let this positive act of self care turn into a chore if I don’t check my attitude. I like to remind myself I’m doing a favor for tomorrow Georgie. Also, I remind myself I’m not missing anything when I turn off my computer and put my phone on airplane mode. The attitude that this ritual is a good and fun thing helps me keep it up.

[Tweet “raise your hand if you love tea but have a mug graveyard by your bed”]

Our body’s natural circadian rhythms, which help us feel alert and tired based on the sun, can get thrown off when we have a brightly lit room at night. It’s a simple switch, but making sure you don’t have your place lit up during your nighttime routine is a subtle but powerful shift.

I love this one (when I do it.) Whether it’s laying your outfit out, making a lunch you’re actually excited about eating, packing your work bag, whatever it is, make the morning that much easier by doing those rushed tasks at night.

Taking time to care for yourself is an act of love. Incorporating a skincare routine can show yourself—in a very physical way—that you’re worth caring for on a daily basis. This can be as simple as a cleanser and moisturizer situation. But maybe you want to dive all in and add a five-step skincare routine each night. It’s up to you.

Learn a new recipe or take a cooking class online. The ritual of preparing something for yourself is a healthy replacement for drinking. But if cooking triggers you (I know many of us associate cooking with wine), maybe use the money you’re saving on alcohol to order a special take-out meal while also supporting a local restaurant that could use the help right now.

We so often succumb to cravings under the impression that we deserve a drink (or several). Ending the day with a drink can feel like a reward. But the reward alcohol promises is never what we receive if we examine our history correctly.

Do you need help creating new routines after you quit drinking?

A nightly routine can tuck away any lingering mental hang-ups you have and help you fall asleep sober. When we solidify new habits to replace drinking, we can actually learn to look forward to those healthier practices. Finding out what you love more than drinking is a big part of getting sober. Here are a few ideas to help guide you on that journey while shaping your own unique evening ritual.

Hudgins emphasizes the importance of establishing a consistent bedtime routine, not only for sobriety but for overall health. By going to bed and waking up at the same time every day, we show ourselves that we are committed to our own wellbeing. Consistency helps us create new healthier habits. Whatever your evening ritual looks like, be consistent.

7. Make time for creative outlets.

Since most of us sought out alcohol to unwind in the evening (or even before), it’s important to replace that form of release with something new. So creating a nighttime ritual is a great way to develop new habits that will support your desire to stay sober.

Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram. Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin production and works to stay awake.

When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that’s drama-free, even boring, can be best.

2. Leave the Electronics Alone.

You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don’t judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.

Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.

Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of physical and mental tension, by instead focusing on your body and mindfully relaxing. A daily yoga routine has been shown to improve sleep quality, and a few simple stretches or massage before bed can prevent cramping.