Evening Wind Down Routine – 7 Ways To Calm The Racing Mind

Put The Whole Day Behind You Before You Go To Sleep. Put a stressful day to bed an hour or more before you actually hit the bed. Just let go. Stay in the moment. Write Down Your List Of Things To Do Tomorrow. If work stress keeps you awake at night, you can write down a to-do-list for the next day, to free up your thoughts. Begin dimming or turning off lights in your bedroom and home an hour before you want to go to sleep. Draw your bedroom blinds to keep lights from the street from shining in. Power off all devices. Don’t watch TV while heading into bedtime or use your cell phone. Practice Mindfulness And Meditation. Both help you focus on the present moment, reducing stress and promoting relaxation. Use Guided Meditations specifically designed for evening relaxation. Try the 4-7-8 breathing technique. Breathe in for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Repeat this cycle a few times to help calm your mind. Perform a Body Scan. Lie down in a comfortable position and mentally scan your body from head to toe, paying attention to areas of tension. This practice helps you become more aware of your body and can release physical stress. Listening to calm, soothing music can help you to relax. Classical music may lower your blood pressure, but any music that calms you should work well. Light physical activity can help release built-up tension and prepare your body for rest. However, it's important to avoid vigorous exercise close to bedtime, as it can have the opposite effect. Consider Yoga, with poses that promote relaxation, such as the Child's Pose, Legs Up the Wall, and Savasana. A leisurely walk in the evening can help clear your mind and reduce stress. If possible, walk in a natural setting like a park, which can enhance the calming effects. Spend a few minutes stretching your major muscle groups. This can help alleviate physical tension and calm your mind. Establish A Bedtime Routine. A consistent bedtime routine signals to your body that it's time to wind down. Consider a warm Bath or Shower, which can help you relax your muscles and prepare your body for sleep. Reading a book can help divert your mind from daily stressors. Journaling your thoughts can be a therapeutic way to process the day and clear your mind. Consider keeping a gratitude journal to focus on positive experiences.