8 tools + tips to increase bedtime bliss
Have you ever had a long day, been exhausted and ready to crawl in bed for a great nights sleep? Then once your head hits the pillow, your brain wakes up and tells you there’s 50 million things to do?
Then keep reading...
When we lead busy, fast-paced, high energy lives, our nervous systems remain in a sympathetic state (think fight or flight) to help us survive.
In fact, survival is our brains’ number one goal and function.
Back in the olden days, nervous systems would kick into a sympathetic state to:
run away from a bear to avoid being lunch
work countless back-breaking hours in the fields to harvest enough food to survive a long hard winter
deliver a child at home, without an epidural, with no hospital nearby
I honestly can’t imagine being alive back then.
Today, thanks to evolution and revolutions of all kinds (industrial, medical, agricultural, etc) we have every modern convenience at our fingertips to survive (thanks Amazon Prime!).
Here’s the catch… we have replaced the real, physical threats our ancestors faced with equally real (to our brains) threats with these examples, among others:
emails, text messages, zoom calls, 24/7 news cycles, Twitter, Instagram, Facebook and others constantly reminding us we need to take ONE more call, watch ONE more round of news, read ONE more tweet to be in the loop
traffic, near accidents, running late, waiting for others
worrying about the past or future
These are simple examples; if you’ve ever stressed out over the length of your to-do list you know what I’m talking about.
Our bodies respond as though there’s a real, physical threat. Hormones are released, causing our brains to shift into hyperdrive.
And we are then wide-awake.
“So Mallory,” you may ask, “why didn’t our ancestors struggle with these issues?”
I wasn’t alive then, so I can’t give you a 100% answer, but I offer you this: they were exhausted. They had to physically work every waking moment to stay alive. When their heads hit the pillow, they were physically, mentally, and emotionally exhausted.
(Side note: I do believe living each waking hour with a sole goal of survival took its toll on our ancestors; after all, life expectancy is decades longer in 2020 than in 1820. But that’s something to discuss another time.)
In modern life, we have all kinds of tools to push us past our limits — and an equal number of tools to knock us out.
Biologically, in order to shift into deep rest, our nervous systems need to transition into a parasympathetic state (think rest and digest). That’s the feeling you may get in Savasana (“deep rest” in Sanskrit) at yoga. It’s a feeling you might have after you’ve unplugged from modern life for an hour or even a week. It’s the feeling you may have after a challenging hike or killer workout.
The best news? Just like our brains have been programmed in modern life to fight these imaginary threats (because no, the world will not end if you don’t complete your entire checklist before sleep), our brains can be programmed to sleep.
Research shows that our brains need 2 hours to wind down for deep sleep... meaning no TV, no cell phone, no food or alcohol….
You and I may not have the luxury of time in the evening, so I have picked eight tools to help you cultivate a simple evening routine designed to help shift your nervous system from fight/flight into a restful state.
Breathwork
As simple as counting your breath (1 I inhale, 2 I exhale), breathwork is a proven tool to help downregulate the central nervous system, relax the body and mind, and help you drift off to sleep. Like counting sheep, but more relaxing.
gentle dynamic stretches
This weekend, Dr Stacie Morris (@thephysiofix) and I collaborated to teach a bedtime routine that included three yummy, relaxing gentle stretches to help you get ready for sleep. Check it out HERE.
restorative stretches
My favorite nighttime stretch is Legs Up the Wall — a yoga pose that is as straightforward as it’s name. Simply lie on your back and put your feet up on the wall.
journal
Journaling can help our brains to refocus and unwind by getting out any random thoughts, unresolved moments, and redirect for rest.
Three of my favorite questions to journal at night are:
What am I grateful for right now?
What am I proud of myself for today?
What can I improve on for tomorrow?
soft music
I love instrumental music or ocean waves to get me feeling zen.
hot tea
Swap a nighttime treat for herbal tea, like chamomile, peppermint, or lavender, to ease your body into rest.
no phone
This is the hardest one for me personally, but it’s so helpful. I can pick up my phone to respond to one text, then 45 minutes later find myself down a rabbit hole on instagram learning all about why I am the way I am (thanks Enneagram accounts) or tracking the movements of polar bears. Next thing I know I’m too ramped up to sleep!
Lights out
Set a bedtime and stick to it! Just like when we were kids, our brains need routine to help us get that good, restful sleep.
To help create routines That nurture you and support your goals, you May consider joining my 30 days of mindful movement course (all delivered online + on demand)
The next course launches May 1, and current participants are reporting life-chanting results!
Sabrina, a current participant, has this to say:
The 30 day mindful movement course has been such a blessing! 3 years ago my life was flipped upside down because of a car accident and I have felt lost ever since. I craved structure, routine and guidance but knew that would require outside help in order to achieve my goals- this course was exactly what I needed! I have something to return to daily that isn’t overwhelming, I know I will get my body moving and mindfulness is practiced every step of the way. If there was ever another course offered by Dr. Fox, I would 100% sign up without hesitation! Thank you so much for creating this life changing course!💜
Read more reviews and learn more by clicking the button below.
(You can try a sample day of mindful movement HERE).
Remember that routines will help you get rest, recover, and set you up for success!
Some of the benefits of great evening routines are:
You’ll tackle the morning in a smoother/ more productive way
Your brain will be sharper throughout the next day.
Your body tissue will repair efficiently (huge for athletes, post surgery, or post any injury!)
one more thing! To support your mindfulness journey, I will be popping on instagram live every night at 7pm pst with a “mindful minute”.
This is my most-requested topic, and I’m always so grateful to help provide tools to improve quality of life. I’m also announcing a contest tomorrow on Instagram; one lucky winner will receive a virtual stretch session with me!
Follow me and subscribe to notifications on Instagram so you don’t miss out!