Incredible Sleep and Energy Through a New Evening Routine

Waking up revitalized and prepared to seize the day is a delightful experience!

Have you ever found it difficult to drift off to sleep?

The culprit could be your pre-sleep habits.

Indulging in Netflix and munching on chips right before bed is a surefire way to sabotage your rest.

Instead, concentrate on winding down without screens.

Allow me to share my evening regimen that elevates my sleep quality to exceptional levels!

A Calm Evening Walk — Around 8 PM

In my experience, taking a tranquil walk along a forest trail while listening to birdsong clears my mind.

These moments often spark creativity and insights.

Upon returning home, I have a solid plan for the next day along with ideas for my upcoming article.

Disconnect from Devices 90 Minutes Before Sleep

By 8:30 PM, back at home, I light a candle, grab my journal, and record my thoughts.

At this time, I avoid screens and blue light, opting instead for a red headlamp.

Research from The Sleep Foundation indicates that exposure to screens can disrupt melatonin production, making it challenging to achieve restorative sleep.

Journaling to Clear My Mind and Relax

With the candle flickering and my journal ready, I reflect on:

• My achievements of the day
• Progress made in my business
• My emotional state throughout the day
• Notable moments worth remembering
• Things I am grateful for
• My exercise routine for the day

I also set 2-3 tasks for the following day.

Journaling provides mental clarity and prepares me for the next day!

Tibetan Bowl Massage

Would you invest in a lifetime subscription to a massage therapist available 24/7?

I certainly did!

Once my mind is clear, I begin my relaxation routine.

I take my 1.6 kg Tibetan singing bowl, lie on a yoga mat, and engage in sound therapy massage.

The benefits of Tibetan bowl massage include:

• Stimulation of the vagus nerve, which regulates the autonomic nervous system and encourages relaxation
• Relief from anxiety
• Boosting the immune system
• Promotion of self-healing — I believe it significantly aided my recovery from pneumonia

I place the bowl on my chest for 10 minutes and then on my abdomen for another 10 minutes.

Afterwards, I feel absolutely rejuvenated!

Taking 25 mg of CBD

Following my vibrational massage, I take 25 mg of CBD.

This is the only supplement I truly endorse — it offers immediate benefits.

Not long ago, CBD was viewed with skepticism, but research now supports its health advantages, particularly for sleep enhancement.

According to The Sleep Foundation:

> Individuals with insomnia often struggle to fall asleep or stay asleep at night. Their history of poor sleep can lead to anxiety about not getting enough rest, which further exacerbates sleeplessness. Given the promising effects of CBD on anxiety, it is suggested that CBD may also help alleviate anxiety linked to insomnia.

The effects of CBD on sleep can differ from person to person, but for me, it has been transformative!

Gentle Breathing Exercises Before Sleep

After taking CBD, I engage in gentle breathwork to deepen my relaxation.

My preferred breathing pattern consists of:

1. 4 seconds inhaling
2. 8 seconds holding
3. 8 seconds exhaling

I often find myself drifting off during this practice due to its calming nature.

However, I remain seated until I transition to bed.

Bedtime Routine from 9:45 PM to 10 PM

Once fully relaxed, I prepare for sleep by:

1. Applying a few drops of lavender essential oil to my pillow
2. Putting on an eye mask
3. Taping my mouth
4. Saying goodnight to my fiancée, Aurora

And then it's off to dreamland!

If any thoughts pop up, I keep my journal beside my bed to jot them down and clear my mind.

I wake up at 6 AM the next day feeling invigorated and ready to take on the world!

Key Takeaways

Establishing a solid wind-down routine is essential for achieving restful sleep.

Your evening routine checklist should include:

• Avoiding screens
• Utilizing candles or soft lighting
• Practicing meditation or gentle breathwork
• Journaling

Or any other relaxing activity.

I hope my evening routine inspires you to enhance your sleep quality!

Try these strategies and watch your sleep transform!

Please share in the comments:

• What does your evening routine look like?
• Do you have any tips for achieving great sleep?

I look forward to discussing it with you!

Stay tuned for the ultimate sleep-quality checklist!

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