Master the Art of Closing Your Day: Here's the not-so-secret secret to nighttime peace!

From the desk of Miles Everson:

How are you?

I hope you’re all having a great Friday so far.

In my  “Mindfulness by Miles”  articles, I talk about health, wealth, well-being, happiness, future of work, book reviews, marketing, tips, etc. My goal here is to help you thrive in both your career and personal life.

Today, allow me to share with you some bedtime routines I highly recommend.

Keep reading below to know how you can better optimize your sleep.

Master the Art of Closing Your Day: Here's the not-so-secret secret to nighttime peace!

The night starts with a subtle shift—a gentle hush that descends upon the world as the sky fades from fiery orange to deep indigo…

As the night arrives quietly, it carries a profound message: It’s time to let go.

… but how often do you truly heed that call?

For some, the end of the day is a chaotic spillover of unfinished tasks, scrolling screens, and restless thoughts. Yet, there is an antidote, a ritual that can transform those fleeting hours into a sanctuary for your mind and body.

Welcome to the world of  bedtime routines!

What are bedtime routines?

At their core, bedtime routines are a series of intentional actions performed before sleep, designed to transition your mind and body from the busyness of the day to a state of restfulness.

These rituals, though simple, hold incredible POWER. They’re not just about brushing your teeth or slipping into pajamas; they’re also about creating a space where you can release tension, quiet your thoughts, and prepare for restorative sleep.

Here are some of the benefits of having a soothing bedtime routine:

• Improved Sleep Quality

  A consistent bedtime routine trains your body to recognize the signals for sleep. This can improve sleep onset (how quickly you fall asleep) and increase the duration and depth of your rest.

• Reduced Stress and Anxiety

  Engaging in calming activities like journaling, meditation, or light reading helps lower cortisol levels—a.k.a. the stress hormone—and promotes a sense of calm.

• Enhanced Mental Clarity

  A well-rested mind is sharper, more focused, and better equipped to tackle the challenges of the day. A good night’s sleep, facilitated by a relaxing routine, sets the stage for cognitive clarity.

• Support for Physical Health

  Sleep is when your body repairs itself, from cellular regeneration to muscle recovery. Establishing a routine that fosters quality sleep supports your overall physical health and boosts your immune system.

• Promotes Emotional Well-being

  Bedtime routines offer a chance to reflect, release negative emotions, and cultivate gratitude. This can enhance your emotional resilience over time.

So… why does having a soothing bedtime routine matter in today’s world?

That’s because in a world that glorifies busyness, carving out time to slow down is an act of  self-care .

The constant influx of information and stimuli from screens, work demands, and daily stressors can make it difficult to disengage.

Without intentional rituals, your mind remains in overdrive, making restful sleep elusive.

A bedtime routine creates a buffer between the chaos of the day and the tranquility of the night. It’s a sacred pause that allows you to prioritize your well-being, ensuring you wake up refreshed and ready to face the day.

Below are a few tips to create a bedtime routine that works for you:

• Set the Mood

  Dim the lights : Lower the lighting in your personal space to signal to your body that it's time to wind down.

  Light a candle or use an essential oil diffuser : Scents like lavender, chamomile, or sandalwood are known to promote relaxation.

  Play calming music or white noise : Gentle background sounds can create a tranquil atmosphere.

• Practice Relaxation Techniques

  Meditation : Spend 5 to 10 minutes practicing mindfulness meditation to focus your thoughts and reduce stress. Apps like Headspace or Calm can guide you.

  Deep breathing exercises : Try the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) to calm your nervous system.

  Progressive muscle relaxation : Tense and release each muscle group, starting from your toes and working up to your head.

• Unplug from Technology

  Limit screen time : Turn off electronic devices at least 30 to 60 minutes before bedtime to reduce exposure to blue light, which can interfere with melatonin production.

  Use a physical book or audiobook : Reading can help shift your focus and calm your mind, but avoid thrilling or stressful content.

• Journal Your Thoughts

  Gratitude journaling : Write down 3 to 5 things you’re grateful for to end your day on a positive note.

  Brain dump : If your mind is racing, jot down your thoughts to clear mental clutter.

• Engage in Gentle Activities

  Stretching or yoga : Gentle poses like Child’s Pose or Legs-Up-The-Wall can relax your body and release tension.

  Sip herbal tea : Caffeine-free options like chamomile, peppermint, or valerian root can have a soothing effect.

• Create a Personal Ritual

  Skincare routine : The repetitive motion of cleansing and moisturizing can be meditative.

  Bedtime affirmations : Speak or think positive affirmations to foster a peaceful mindset.

  Gratitude or reflection ritual : Spend a few minutes reflecting on what went well during the day.

• Stick to a Schedule

  Consistent bedtime : Go to bed at the same time each night to regulate your body’s internal clock.

  Wind-down timer : Set a timer 30 minutes before bed to start your routine.

• Adjust Your Environment

  Comfortable bedding : Ensure your mattress, pillows, and sheets are comfortable and supportive.

  Temperature control : Keep your room cool, ideally between 60 to 67°F (15 to 19°C).

  Declutter your space : A tidy environment can reduce stress and promote relaxation.

• Avoid Stimulating Activities

  Skip intense conversations or work-related tasks : These can keep your mind active and delay relaxation.

  Limit caffeine or heavy meals : Avoid these in the hours leading up to bedtime.

The Ripple Effect of a Peaceful Night

When you commit to a bedtime routine, you’re not just investing in better sleep; you’re also investing in a better YOU.

The benefits extend beyond the night, influencing your mood, productivity, and overall quality of life!

With each peaceful evening, you create a foundation for thriving in a world that often feels overwhelming.

So tonight, as the sky darkens and the world quiets, take a moment to pause…

Light a candle, breathe deeply, and embrace the art of letting go. Your mind deserves the peace, and your body deserves the rest.

After all, the best version of you starts with how you end your day.

Have a peaceful Friday, everyone!

EXCITING NEWS AHEAD

The world of work has shifted, and there’s no going back. The barriers to entry have never been lower for talented professionals to work independently, and today’s massive external workforce is hardly a pandemic-produced fad. Business owners can only survive in the new work landscape by partnering with this deep talent pool.

With decades of experience in both small-business entrepreneurship and executive management at PwC, I truly believe that the future of work is independent.

With that, I’m happy to share with you that my book, co-authored with Walter Scott Lamb, is now available on Amazon!

This new bestseller is an essential read for both independent professionals and corporate executives. Here, we provide educational and practical guides to unpack the ever-growing workforce and offer you crucial ways to become a client of choice.

Click on the link above to order your copy. Let this bestselling book help you future-proof your career and organization in the new world of work.

For a daily version of this newsletter, please subscribe  here.