Wind-down Routine
Let’s create a powerful routine to solidify these new sleep habits.
Why it's important
Creating a bedtime routine will create a cue for your body that it is time to relax and start getting ready to sleep.
By following this routine consistently, you'll start subconsciously associating the activities in the routine with sleep.
How we'll do this
We're going to create a custom sleep routine for you to follow each evening.
This routine will serve as your nightly trigger that it is time for deep, restorative sleep.
Your single action
Create a relaxing sleep routine to follow every evening.
An unusual but powerful addition to your sleep routine is to light a candle each evening once you are starting to wind down.
Specifically, choose a scented candle (with a scent you love) that you'll only use for this purpose. This candle, along with its scent, will be a nightly cue that it is time for bed.
We recommend this candle, but any candle you like will work.
Other recommended additions to your sleep routine include:
- Listen to a relaxing playlist
- Take a hot bath or shower
- Wear earplugs (purchase recommended earplugs)
- Read a book
- Turn off your phone and put it away until morning
- Write in a journal
- Avoid discussing stressful topics
Experiment with the routine that works best for you. Keep anything that works and discard anything that doesn’t.
Also, remember to incorporate learnings from previous lessons:
- Sleep in darkness
- Minimize blue light/wear a sleep mask
- Take a break from food and alcohol
- Go to sleep at the same time
- Turn down the temperature to be nice and cool
Course Progress
