Dawn Bradley

How to Create an evening Ritual

How To Create An Evening Ritual

My Top Tip is – Protect Your Sleep Window

This means going to bed at the same time every night.

  • Decide what time you would like to wake up, and get into bed 8 to 9 hours before that
  • This allows for you to get the optimal amount of sleep (7 to 9 hours) and time to fall asleep (approx 15 minutes)
  • Start your evening wind down ritual one hour before your chosen bed time
  • Go to bed at the same time every night

My Evening Ritual starts 1 hour before I go to bed
An alarm sounds one hour before I go to bed to prompt me to do the following

  1. Turn phone & screens off
  2. Shower
  3. Stretch (see sequence below)
  4. Mindful breath practice (1 minute)
  5. Get Into Bed
  6. Guided meditation (12 minutes)

Bedtime stretch routine – done very slowly

  • Roll ups
  • Supine twists
  • Happy Baby pose
  • Sphinx
  • Rabbit pose
  • Cat/Cow sequence
  • Child pose
  • Downward dog
  • Marichi pose – here
  • Squat sit practice – here