Mindful Sensory Bedtime Practices to Help You Fall Asleep

After a long day of work, socializing, or looking after children, do you look forward to going to sleep? Are you confident that you will get to sleep? Stay asleep? Or, like so many, do you dread heading to bed because you don’t know what the night will bring? Instead of winding down and letting your body rest, do you resist because you know you will end up fighting with yourself trying to calm down enough to drop off to sleep?

If this sounds like you, you are not alone.

One in three Canadians between the ages of 35-64 are not getting the recommended 7-9 hours of sleep. Half of Canadians have trouble falling asleep or staying asleep. Of the people who report poor sleep, 36.3% report chronic stress as opposed to 23.2% of people who get adequate sleep. Poor mental health is identified by 12.3% of adults with poor sleep as opposed to 5.8% of adults who get sufficient sleep.

So, how can you enhance your bedtime experience?

Below are sensory focused approaches to help you fall and stay asleep. The number one way to improve your transition to sleep though is with consistency. Regularity in your sleep routine helps with the quality and quantity of sleep. If you practice going to bed at the same time and with the same routine (perhaps even setting an alarm to start your bedtime routine), your body will train itself to anticipate bedtime.

In addition to predictability, having a bedtime routine that engages your senses offers a mindful transition to sleep at the end of your day.  

In our culture of immediate gratification, many people expect to fall asleep the way they switch off a light: instantly. Having a wind-down routine allows your body to switch gears and relax its way into sleep.

I invite you to experiment with engaging your senses in a time of transition toward sleep and notice the changes in your sleep experience.

Sight – preparing your eyes for sleep

Turn off screens - at least an hour before bed - blue light and visual stimulation prevent your body from getting into the ‘sleep zone.’

Dim your lights – darkness aids the release of melatonin, the hormone the helps with the timing of your circadian rhythm and sleep.

Set the mood in your room – a bedside light with a warm glow will help your body relax at bedtime. One that continues to dim over time is even better!

Encourage darkness during sleep – a sleep mask and blackout curtains are helpful cues to your body that it is time for rest.

Sound – preparing your ears for sleep

Listen to a sleep podcast or meditation – a calming voice helps your breathing slow down for sleep.

Listen to music or relaxing sounds – setting the mood for sleep soothes your nervous system – and repetition of the same sounds each night provides a reminder to your body that this is time for rest.

Wear earplugs – blocking out unwanted sounds allows you to turn inward and let go of the world outside.

Touch – preparing your body for sleep

Take a warm bath or shower – the heat engages your parasympathetic nervous system which tells your body and mind you are safe and allows you to relax.

Have soft sheets on your bed – some people love crisp, cool sheets, others prefer warm, fuzzy sheets – find your preference to help you anticipate going to bed each night.

Choose the right pillows – find firm, soft, and different-shaped pillows to support your head and body in a comfortable position for sleep.

Use a weighted blanket – the weight aids sleep and reduces anxiety.

Turn on a fan or open a window – to cool your bedroom – your core temperature needs to drop to initiate sleep and stay asleep.

Smell – preparing your nose for sleep

Use a diffuser – place a few drops of essential oil, calming scents include lavender, rose, chamomile, geranium, jasmine, bergamot - in a diffuser to fill the space with the soothing scent.

Take a bath – use bath oils or other bath products with calming scents – the heat and steam from the bath draw the scent into the air and signal your body to relax.

Smooth on lotion or massage oil – choose a scent that calms you or is associated with a good memory to cover your body before sleep.

Spray on a pillow scent – a calming or uplifting scent on your pillow will allow your nervous system to relax so you can more easily find sleep.

Taste – preparing your mouth for sleep

Have a cup of tea – a non-caffeinated tea including one of the scents in the ‘smell’ section, peppermint or sleepytime tea settles your body into sleep mode.

Drink a glass of water – you need to be hydrated in sleep as you lose water through breath and sweat in the night - so hydrate before you slumber.

All of these sensory suggestions signal your brain and body that you are getting ready for sleep. Taking the time to prepare for sleep is a deep, self-care practice. Your body needs rest to process the day you have had, as well as to prepare for the day ahead. Gift yourself the time and attention to mindfully prepare for a sleep that will heal and regenerate your body and brain.

As with so many self-care practices, repetition is key. Your nervous system responds to sensory stimuli, and you ‘teach’ your body to recognize bedtime with sensory cues. Once you have tried these tips for a week or two, notice what works and continue with those strategies. The more your brain connects your wind-down activities with bedtime, the more effective you will be in drifting off to dreamland for improved quality and quantity of sleep.

Looking to release stress in a different way? Check out my grounding meditation playlist here.