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Do you have trouble turning your mind off at night? Many of my social leader clients lie awake, thinking about problems and task lists. I recommend this empowering 3-step bedtime routine to prepare you for a more restful sleep.

By the way, I follow this bedtime routine as part of my self-care practice. It works wonders for both my mind and soul.

Prepare Your Bedroom as a Relaxation Space

Make your room a sanctuary from the world outside. Create a soothing atmosphere with softer light and calm music. This change in stimuli sends signals to your body to start winding down.

Ask Yourself Wrap-Up Questions

Asking these questions provides perspective on your day and prepares you for the morning. This gives your mind closure and readies it for sleep. You can write down your answers on a poster board or journal. Or, if you are an auditory learner, you can say your answers aloud. Some people opt to record an audio memo on their phone.

What Did I Learn Today?

Note your most important takeaway from the day that is ending. Did you have an aha moment? Learned a new skill? Did something happen that made you grow as a person? It doesn’t have to be anything big. Today, for example, I learned that I need to keep an open mind. My friends took me to a movie I would have never picked. Yet, I enjoyed it!

What am I Grateful for Today?

Research shows that an attitude of gratitude contributes to our well-being. So, thank the universe for something or someone in your day. Today, I am grateful for friends who teach me things.

Which 3 Things do I Want to Accomplish Tomorrow?

Task lists keep us awake often. Therefore, it is a good idea to get tomorrow’s “to-do” out of the way before getting into bed. Since it is easier to focus on less things, choose no more than 3 goals or tasks.

Meditate

Once you have answered the questions, you are ready to disconnect. Meditating for a few minutes is a wonderful way to calm your mind for sleep. I usually do mindful meditation, which focuses on paying attention to the body.

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