Mindfulness Practices Before Bed

“I need to have 1-2 glasses of wine and gummies every night to unwind. I’ve tried everything” she told me. Client D is a defense attorney, mother, age 44, and had a 60+ hour work week. Her workload was often brought home with her. She was only sleeping 5- 6 hrs a night and waking up 3-4x. Every night she felt anxious about going to bed. Over the last 5 years, she has noticed more anxiety, brain fog, fatigue, and weight gain. We looked at her life as a whole. I understand weight loss was her main goal, but we needed to address her sleep hygiene and mental health. We focused on the root cause of her symptoms (actions). Here are habits we worked on over the last 6 months… ✅ We Implemented a solid sleep routine which included progressive muscle relaxation, and yoga nidra. Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety and relieve insomnia. Yoga Nidra may help people fall asleep faster and experience higher quality sleep. It can also be used as a mid-day “pick me up” instead of coffee. See more about Yoga Nidra in the comments ✅ I reached out to another professional in my network who is a therapist. I’m not a therapist, but I do have resources to guide my clients to a healthier state of mind. Drinking 2 glasses of wine is a “surface-level” habit. For some, it’s a way to self-medicate. **Sleep/Rest are major players in building muscle and fat loss. Our circadian rhythm influences many hormone responses ✅ Solutions: we replaced her nightcap with magnesium 2 hours before bed. Magnesium is a micronutrient beneficial for blood sugar balance, stress reduction, and bone density. ➡️ After 6 months of working together, client D has reported staying asleep longer, waking up rested, and having less anxiety. She made personal boundaries with her workload and delegated tasks. 👉Bonus: We added 4 days of strength and conditioning, increased NEAT (movement other than workouts), and eating nutrient-dense food to support her blood sugar and lifestyle goals. Your brain is the governor when it comes to your health and wellness. It starts with a thought, then an action (or inaction). Do you find it hard to shut your brain off before bed?

It’s 3 a.m. You’re wide awake. Your brain starts racing through tomorrow’s to-do list. You think, “How screwed am I going to be tomorrow?” Here’s what I tell my patients: Don’t get up. Don’t check the clock. Don’t grab your phone. Stay exactly where you are — and breathe. You’ve probably heard the old advice: “If you wake up, get out of bed and read in another room.” That sounds logical, but biologically, it backfires. Here’s why: Turning on a light, standing up, or moving around signals your body that it’s morning. Your pupils constrict, your heart rate increases, and your stress hormones rise. You’ve just told your nervous system: “Stay alert — we’re awake.” If you wake up in the middle of the night, try this instead: • Box breathing — 4 seconds in, hold 4, out 4, hold 4. • Progressive relaxation — slowly relax each muscle from your toes to your face. • Sensory awareness — feel the sheets, the temperature, the rhythm of your breath. • Mantra or prayer — anchor your mind with a simple phrase or thought. You’re not “wasting time” by staying still — you’re lowering cortisol, supporting recovery, and keeping your brain in a restorative state. Even if you don’t fall back asleep, you’ve still protected your circadian rhythm and given your body a break from stress.

How often do we SWITCH OFF? We often keep a check on the battery life of our electronic devices - phones, laptops & smart watches but do we ever stop to think about the battery life of our bodies? Taking care of our body's battery life is actually more important than keeping an eye on our electronic devices, yet often ignored.💡⚡ Contrary to electronic devices, which need to be plugged in to recharge, the only way to recharge our body and mind is to actually unplug. For our body, the only way to switch on is to deliberately switch off. 🔌 Here are three habits I follow to disconnect and unwind, ensuring a well-rested body and mind: 1. Minimizing distractions: Before bedtime, I activate the sleep mode on my phone, allowing myself a break from digital distractions. By refraining from scrolling and keeping my phone away, I create a peaceful environment for relaxation from 10.30 PM to 6:30 AM. 2. Overcoming procrastination: I divert my attention by engaging in activities like solving a crossword puzzle or reading a few pages from a book. These mindful activities help me wind down and prepare for a restful sleep. 3. Timing my meals appropriately: I ensure that my last meal is consumed at least 2.5 hours before bedtime. This gives ample time for digestion, as gastric contents usually take up to 2.5 hours to empty. By preventing discomfort or disturbances during sleep, this habit contributes to more restorative rest. I highly recommend following these habits consistently for a week to experience the quickest improvement in your sleep routine. It is only natural that our bodies will adapt to a more appropriate sleep schedule: when we wake up early, we will end up falling asleep earlier as well, improving our circadian rhythm.  Personally, I continue to practice these habits, and as a result, I now wake up early feeling refreshed in the morning, ready to embrace the day with renewed energy ☀ #Rejuvenate #Circadianrhythm #OvercomingProcrastination #Recharge #Unplug