Are you struggling with anxiety or stress and facing difficulty falling asleep? Then you are one of the majorities of those individuals who are facing some sort of mental issue. The growing focus on materialistic goals, excessive dependence on technology, and unhealthy lifestyles all contribute to this global concern.
Fortunately, with wind-down habits, you can nurture your mental well-being. This routine requires only a few minutes of your day but can have a significant impact on reducing stress levels. So, what should you add to your evening wind-down routine? Here are some simple yet powerful sleep hygiene habits that promote both mental and physical health.
Top 6 Winding-Down Habits for a Calm Mindset
After returning home from work, the evening is meant to slow down and prepare the mind for sleep. Here are some simple habits that can make this time more fruitful for your mental wellness:
1. Digital Detox
This is the mandatory evening ritual in this artificial intelligence era, where we spend a significant part of our time with digital devices. A screen-free bedtime ritual keeps the brain relaxed, while continuously scrolling results in cognitive overload.
Moreover, the blue light emitted from digital screens disrupts the melatonin production, a sleep hormone. To have a peaceful nighttime without any awakenings, practice digital detox after the evening. Keep away all your devices and turn off notifications to avoid distractions.
2. Slow Deep Breathing
Another simple and quick way to calm your mind is deep breathing. Multiple studies support the role of slow breathing exercises for sleep restoration. In the deep breathing technique, you inhale air through your nostrils slowly, hold it for 7 seconds, and then exhale slowly. This process is effective in reducing cortisol levels while stimulating melatonin production. That is why people with insomnia also experience positive results with its regular practice.
3. Natural Supplementation
Natural supplements like capsules aid in reducing cortisol levels naturally while having a calming effect. Studies also support the role of cannabinoids in treating mental issues such as schizophrenia, social anxiety disorder, attention deficit hyperactivity disorder (ADHD), etc.
Generally, these supplements are safe for everyone and sound to add as a winding-down ritual. However, if you are on certain medications, then consult your healthcare provider before their regular use.
4. Mindfulness Meditation
Mindfulness meditation is a supportive mental therapy that helps to get rid of destructive thoughts. It builds up mental resilience and empowers you to face life challenges constructively. Here, you keenly focus on breathing without any distraction and addressing your thoughts without any fear of judgment.
With self-realization, you gain insight into stress patterns leading to effective coping strategies. Moreover, mindfulness is also getting recognition as a non-pharmaceutical pain management technique. It relieves pain and discomfort, thereby improving sleep hygiene.
5. Journaling
One of the harmless ways to express negative emotions and vent out your frustration is journaling. You can write anything without any judgment issues. Different studies support the role of journaling in reducing the severity of mental illness.
Writing down your thoughts freely about stressful events can help regulate your emotions. You can figure out the root cause and identify your thinking patterns. This can help figure out effective coping strategies to attain inner peace.
6. Gentle Stretches
Stress makes you suffer physically as well, with symptoms like muscle fatigue and body aches. You are unable to focus your mind due to restlessness, which also triggers sleep issues. To ease pain and speed up the natural healing process, just follow gentle stretching before bed.
Bear hug, child’s pose, low lung, seated forward bend, etc, require less effort while improving blood circulation. They relax your tense muscles and reduce inflammation. Along with physical ease, gentle exercises are also found to be effective for sleep quality with their calming effect on the nervous system.
Bottom Line
Just like the human body, the mind also needs proper care for smooth cognition and emotional well-being. With the rising prevalence of mental health issues, everyone needs to take a proactive approach. By making small lifestyle adjustments and incorporating winding-down rituals, you can better cope with daily stressors. A calming evening routine, including deep breathing, stretching, mindfulness, and journaling, makes a significant impact on quality of life.
