People say that the morning is the most important time of day. In our morning rituals, we can set the pace for the rest of our day. What if we wake up in the morning after having a poor night’s sleep? What if we get a poor night’s sleep because of the way we prepared ourselves for bed, like looking at our computer or phone screens all night? Our morning meditation and ritual is completely dependent upon our nighttime meditation and ritual. The more consistent and forward thinking our nighttime wellness becomes, the better our daytime wellness will be.
Nighttime Hygiene Routines
Taking a hot shower before bed can be very relaxing. Brushing your teeth, washing your face, and participating in other nighttime hygienic practices makes your day conclusive and sets you up for sleep. Whether you think these practices are important or not, they will be on your mind when you go to bed because you think they should be important. Small stressors can add up in bedtime hours, keeping your brain buzzing while you try to fall asleep.
Nighttime Prayer, Meditation, and Gratitude
Gratitude is the attitude of recovery. For morning and night, gratitude is an important way to reset the brain. The eleventh step of the twelve steps advocates regular prayer and meditation to improve the “conscious contact” with a higher power. Meditation is proven to relax the mind and reduce stress. Seeing the good of the day, communicating with a higher power, and meditating put your mind in the right place for sleep.
It is strongly suggested to stop using your electronic devices one to two hours before bedtime. The blue light behind the screen of your devices stimulates the brain to act as if it is day time. Other stimulating activities and light stresses can keep the brain stimulated when it is in need of sleeping. Turn the lights down low, turn off your devices, and start situating your brain for sleep.
Diet and Exercise
Diet and exercise are typically considered daytime activities. However, what you eat and how you move your body before bed can make or break your sleep cycle. Avoid sugary, fried, hard to digest foods before bedtime. For exercise, try some sleep-focused yoga and light stretching.
There is an answer to recover. Simple Recovery offers a continuum of care to men and women seeking a total transition of their lives from treatment to living sober. Our multiphase programs help clients go back to school, volunteer, or get jobs as they build a life of recovery for themselves. Call us today to start your recovery: 866-601-8128