Section 1.1: Establish Evening Routines

I — Conclude Dinner by 7 PM and Prepare for Tomorrow

This simple yet impactful habit can significantly enhance your health and productivity. Finishing dinner by 7 PM allows your body sufficient time to digest, which can improve digestion, minimize nighttime discomfort, and boost sleep quality. Additionally, taking time in the evening to prepare for the next day can reduce morning stress and facilitate a smoother transition into the following day. This could involve organizing clothing, arranging work materials, or meal prepping.

II — Disconnect from Devices by 8 PM and Engage with Family

This practice focuses on nurturing deeper connections with loved ones. By setting aside electronic devices like smartphones and tablets by 8 PM, you create a valuable time frame for meaningful interactions. This break from technology allows you to be fully present, fostering enriching conversations and shared experiences with family members. Prioritizing quality time enhances emotional ties, decreases distractions from screens, and fosters a sense of unity and belonging at home.

III — List 10 Positive Highlights and Reflect

Before you go to bed, jotting down ten positive experiences from your day can shift your perspective towards optimism. This practice offers numerous mental health benefits, clearing negativity and encouraging focus on the joyful aspects of life. You can write these reflections in a notebook or on paper. Consider these prompts to get started:

• What was the best moment of your day?
• Did anything make you smile or laugh?
• Did you encounter something beautiful?
• Did you engage in physical exercise or mental challenges?
• Were you able to connect with family or friends?
• Did you experience something new?
• Did you learn anything insightful?
• Did you read something inspiring?
• Did you spend time in nature?
• Did you express gratitude for your blessings?

Expressing gratitude and acknowledging a higher power can significantly alter your perception of daily events. Try maintaining this nightly practice for a week and notice the increase in positive energy you experience.

Reflection: This technique trains the mind to observe its own thoughts without judgment. It serves as a preliminary step to a deeper self-study practice known as Anitya Bhavana, aimed at distinguishing between what is lasting and what is fleeting.

Starting Position:

1. Sit comfortably in Sukhasana, Vajrasana, or any meditative posture, closing your eyes. If sitting on the floor isn't possible, a firm chair with an upright back is suitable.

Steps:

1. Mentally review your day in chronological order, from waking up to the present.
2. Avoid analyzing or judging any thoughts or events.
3. Form a cup with your palms and gently place them over your eyes. Blink softly and then open your eyes.

Note: This process should take about 10–20 minutes. Spending more time may indicate that you're overly focused on specific events, leading to emotional engagement.

Section 1.2: Breathing and Relaxation Techniques

IV — Practice Diaphragmatic Breathing and Shavasana

Diaphragmatic Breathing:

1. Lie on your back with your knees drawn up toward your hips.
2. Position your feet hip-width apart and keep your knees together.
3. Rest one hand on your abdomen and the other on the side of your body, palms up or down, based on your comfort.
4. Close your eyes and inhale gently, allowing your abdomen to rise.
5. Upon completing your inhalation, exhale smoothly, feeling your abdomen descend.
6. Maintain an equal count for inhalation and exhalation according to your comfort level.

Shavasana:

1. Lie on your back with your face toward the ceiling.
2. Relax your neck and head, ensuring your shoulders rest on the mat.
3. Extend your arms slightly away from your body and keep your legs comfortably apart.
4. Position your palms facing upward or in a way that feels comfortable.
5. Relax your facial muscles and remain still.

By routinely practicing diaphragmatic breathing and Shavasana before bed, you can train your body and mind to associate these activities with relaxation and sleep.

Make it a goal to be asleep by 10 PM, as consistent and adequate rest is crucial for optimal health. Aligning your bedtime with your natural circadian rhythm and ensuring a peaceful sleep environment can enhance the restorative benefits of sleep.

Incorporating yoga into your nightly routine can profoundly impact your overall well-being. Yoga before bed not only facilitates physical relaxation but also helps calm the mind, making it easier to both fall asleep and stay asleep throughout the night. Through practices such as diaphragmatic breathing and Shavasana, you can create a serene transition from wakefulness to sleep, ensuring a balanced, tranquil, and focused mindset for a productive and joyful day ahead.

Video Description: Experience this 20-minute bedtime yoga practice with Adriene to promote relaxation and prepare for a restful night’s sleep.

Video Description: Try this quick 10-minute bedtime yoga routine to help unwind and enhance your sleep quality.