After that I take my nightly medication and put my phone in its charger for the night (it’s in a separate room from my bedroom). Then I take my tea into my bedroom and write down three things Im grateful for. Then I pick up a book. I keep four by the bed a some nights I only get through a couple pages because at this point I am so relaxed and my body is so used to this routine that I am fully ready for sleep!
Then I put in ear buds and get under the covers. I think an hour for all this is doable. If you don’t give yourself enough time in can feel rushed or a bit squished. I get under the covers to go to bed at 10:45 so I actually start my wind down at 9:00 and that feels like a lot of time and space. So yeah 8:00 pm wind down at least but experiment with it! You might find 7:30 is the sweet spot. It’s what works for you.
This is just what works for me 🙂
because I go to gym at 8 finish at 9 and get to home around 10
from 10 to 11 I do some streches and brushing my teeth and sleep at 11
But here’s some results i have from some research I’ve done
It’s actually best to be sleep during 10 pm to 4 am in the morning. Eventually there is five important sleep picks at night which starts at 10 going in a cycle every 90 minutes until 4 am. Any of them has some individual tasks in order to rearrange your body health and put your hormones and stuff in order. So it’s important not to miss a single one.
Thats all I’ve got. Hope it helps😊. Have a great journey on fabulous and more important in life.😊
Put your phone and/or alarm source on the other side of the room. As long as it is far away from your bed.
In that time – set your alarms for the morning. Then do whatever your evening routine is (without your phone).
Hope this was helpful 🙂
Tip: don’t go on your phone (or do anything that can get you wake) durning your wind down time! It can keep you up longer.
Make sure your food is cooking for dinner, take a shower, do any night time rituals, take care of other needs. This way you have 2 whole hours before bed to prepare your mind for rest…
My phone andTV and then I will take some deep breaths and stretch and read a book in my bed and start Drifting off
To sleep . ❤️