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
- Turn phone & screens off
- Shower
- Stretch (see sequence below)
- Mindful breath practice (1 minute)
- Get Into Bed
- 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
