I loved this experiment, and the ideas that you tried out, bounced back and forth, and shared with us.
I have looked forward to Bed (I capitalize it on purpose!) since I was very little. Having my parents read to me, and reading to myself as I learned how, made it wonderful. In my family, we all agreed that not getting enough sleep made us weepy and irritable.
I have never stopped loving Bed. My 2 cats are now as familiar as I am with my work week bedtime routines. When I turn the bath water on and light the candle, one cat leaps up into her spot in the towel closet in the bathroom and the other hops up onto my bed. I pour Epsom salts and a few drops of essential oil into the bath as it’s running, floss, and then brush for the full two minutes (I’ve newly recommitted to this habit!) I turn off the bathroom light, and when the water has cooled down enough so I can (just about) tolerate it. I soak for 7-10 minutes. Aaaaaaaaah
My pjs are on the towel rack waiting for me, and on a good night I’m in bed with lights out by 8:30. The cat who’s already on the bed climbs on me and settles in, and the one in the towel closet joins us soon after and curls up by my feet.
I’ll often listen to some guided affirmations on a downloaded file in my phone (with the phone in airplane mode) or before turning off the lights I’ll read for a few minutes
Aaaaaaaaand…. on not so good nights, lights off is after nine. I’ll FaceTime my partner — he lives three hours away — from bed. And then Of course I’ll start scrolling after we’ve said good night, even when I tell myself I won’t.
Now to work on:
Not straying too far from the Bed routine on the weekends
FaceTiming before Bed.
Doing the Four Seasons turn down (LOVE this idea) while the bath is running
I love the routine you have made and that your cats even know it!!
In Japanese culture, having a hot bath at the end of the night is common practice for all the family. It’s a wonderful transition from the hustle and bustle of the day. (My mum is Japanese).
Love this! I find myself also preparing for the evening by starting with the morning! Making sure I make my bed and put my PJs away nicely. I also live by my Hatch which really helps me wind down with a great meditation before my sound machine starts. Another way I need to work on slowing down though!!
Great experiment. Now to get a sufficient number of participants to tabulate results and publish beyond social media. Sleep science! My evening routine, slow down gradually after dinner, maybe watch a movie or documentary, go to bed around 8:30 PM, pick up one of the books from bedside night stand, read for about 20-30 minutes, turn out the light, breather the cool night air, listen to the crickets, say a prayer of gratitude with specific names and blessings, and drift off to dreamland. Early morning wake up between 4 & 5 AM, never by alarm, a word that signals danger. That's the gist of my routine...with some variations here and there, especially when traveling. Our abode is a small, quiet, rural, Mexican villa which makes its own contribution.
I must try this..after 20 years waking at 4:20 am to be there by 5:15 for report and going to bed while it was still daylight out at times was grueling before I ended that phase of my life..then I just realized after reading this that I had no real routine now and I would spiral into late night ...whatever..cos I don't have to wake or work ..perhaps this is my wake up call..( no pun intended) lol
It seems like there are a lot of us who could do with an evening routine shake up. Know you're not alone and we are all here trying our best to give us the best gift to ourselves! 💕
What a fun collaboration - and one with a purpose that hopefully helped you both in the process. It was a cute method of presentation too - nothing like a little novelty and art. :)
Great article and experiment. It is possible when we prioritize our health and discipline ourselves. The way the article is written makes reading interesting. Thanks for sharing.
I've actually started doing something similar because I noticed how amped up I'd getting while getting ready for bed so by the time I had laid down, I felt wide awake. One thing I did was shut the laptop off between 10 and 10:30pm and get ready for bed even though I wouldn't be climbing into bed until 11pm or later. No scrolling either. If I was on my phone, it was because I was playing solitaire or what I call zen games. It really helped me fall asleep faster.
Yeah. I think it really worked because we focused on swapping something for the undesired behaviors? Like "instead of scrolling, I will..." and trying to make those things just a smidge more delightful/dopamine producing?
Yes! It was a true collaboration there! I had an idea to weave back and forth and @Mika is brilliant in graphic illustration and brought the whole thing to life!
My problem is that I just can't trust myself not to pick up the phone and start scrolling when I'm in bed. So I have to employed some tech help to for me to do it. I wrote this on my last post where I shared my tricks.
Revenge reading!! Never heard it before but absolutely resonate and try to find those pockets of “me” time around the toddler and work and just the demands of life all around.
I can so relate to wanting me time after busy days. I just wanted to “clock out” with my phone. The problem was, it was super hard to put it down at a decent time!
The graphics was super fun to create! Especially the one of Marika!
Of course! Give yourself grace, a little scrolling is fun and fine. But creating a luxurious bedtime routine for yourself (candle? Stretching? Gratitude journal?) can go a long way in helping you truly feel rested!
You're very disciplined to limit your phone use in the evening. That's my down fall at the moment. I use it as a way to "relax" but it's not relaxing! hahaha
I found a HUGE difference if I don't go on my phone as soon as I wake up. I lose track of time, or read something that makes me ruminate. I like to be in control of my day, not what I just read or saw.
I hope you get better sleeps soon. It can really take its toll!
This was such a great article! I've been meaning to sort out my evening routine for a while, and this has given me the inspiration I needed to get the ball rolling. Thanks both! 🌸
Hi Leah, we're so glad! Please let us know how you get on. I still have to battle years of unhealthy habits, so I still fall back into those habits...but I love the turndown service a lot more, so I'm really wanting to keep that up and make it my new habit!
JK, thank you for doing the hard work for us. I usually put on rain sound effects before lying down. That's all. I work different hours every day so it's very hard to build up a consistent routine.
I always wondered what it would be like for people who have different hours. That's really tough. I remember working with a lady at a call centre, and she did the night shift. You kind of have to commit to working your life around that, so changing all the time would be really tricky.
No, I don't sadly. You see, I'm silly and when I said different hours I mean I do two night shifts and three day shifts per week. Yes, I am a caffeine addict.
Great collaboration! I will admit to being a total bed time sleep nut. I love bed. I love going to bed.
I love reading in bed. I get upstairs between 8 and 8:30 and do the nighttime stuff and try to leave my phone in the bathroom. If I fail then I have a strict rule to put it away at 9. Books bring me so much joy it makes it easy most nights to get to bed!
That's amazing, and doesn't surprise me in the least. :) I would get into bed earlier too, if it weren't for my kids wanting me to walk them through their own routine. I'm trying to embrace because I know the day might soon come where they don't WANT me in the evenings anymore! Strict rules at bedtime are probably good for tired, squirrely brains. :)
oh god so different than when Lilly was young. But I still had to read before bed and of course, we had no smart phones then. Also we had no network TV for years.
I loved this experiment, and the ideas that you tried out, bounced back and forth, and shared with us.
I have looked forward to Bed (I capitalize it on purpose!) since I was very little. Having my parents read to me, and reading to myself as I learned how, made it wonderful. In my family, we all agreed that not getting enough sleep made us weepy and irritable.
I have never stopped loving Bed. My 2 cats are now as familiar as I am with my work week bedtime routines. When I turn the bath water on and light the candle, one cat leaps up into her spot in the towel closet in the bathroom and the other hops up onto my bed. I pour Epsom salts and a few drops of essential oil into the bath as it’s running, floss, and then brush for the full two minutes (I’ve newly recommitted to this habit!) I turn off the bathroom light, and when the water has cooled down enough so I can (just about) tolerate it. I soak for 7-10 minutes. Aaaaaaaaah
My pjs are on the towel rack waiting for me, and on a good night I’m in bed with lights out by 8:30. The cat who’s already on the bed climbs on me and settles in, and the one in the towel closet joins us soon after and curls up by my feet.
I’ll often listen to some guided affirmations on a downloaded file in my phone (with the phone in airplane mode) or before turning off the lights I’ll read for a few minutes
Aaaaaaaaand…. on not so good nights, lights off is after nine. I’ll FaceTime my partner — he lives three hours away — from bed. And then Of course I’ll start scrolling after we’ve said good night, even when I tell myself I won’t.
Now to work on:
Not straying too far from the Bed routine on the weekends
FaceTiming before Bed.
Doing the Four Seasons turn down (LOVE this idea) while the bath is running
Thanks again!!
Okay you need to TEACH the course on bedtime routines! Dreamy!!
I love the routine you have made and that your cats even know it!!
In Japanese culture, having a hot bath at the end of the night is common practice for all the family. It’s a wonderful transition from the hustle and bustle of the day. (My mum is Japanese).
Thank you for sharing your routine with us! 💕
Oh what a lovely routine you have! I like my bath that hot too!
Love this! I find myself also preparing for the evening by starting with the morning! Making sure I make my bed and put my PJs away nicely. I also live by my Hatch which really helps me wind down with a great meditation before my sound machine starts. Another way I need to work on slowing down though!!
Having a peaceful environment to wake up to and go to sleep in makes more of a difference than I thought!
Great experiment. Now to get a sufficient number of participants to tabulate results and publish beyond social media. Sleep science! My evening routine, slow down gradually after dinner, maybe watch a movie or documentary, go to bed around 8:30 PM, pick up one of the books from bedside night stand, read for about 20-30 minutes, turn out the light, breather the cool night air, listen to the crickets, say a prayer of gratitude with specific names and blessings, and drift off to dreamland. Early morning wake up between 4 & 5 AM, never by alarm, a word that signals danger. That's the gist of my routine...with some variations here and there, especially when traveling. Our abode is a small, quiet, rural, Mexican villa which makes its own contribution.
Thank you for sharing your routine with us and your Mexican villa sounds lovely.
Ah yes! The environs are so important! I also love how your routine has a long on-ramp to sleep! (Or is it an off-ramp?)
Maybe more like a country lane....with the destination just out of sight, soon after sunset.
Yes, gorgeous!
WOW - sounds so very nice.
I must try this..after 20 years waking at 4:20 am to be there by 5:15 for report and going to bed while it was still daylight out at times was grueling before I ended that phase of my life..then I just realized after reading this that I had no real routine now and I would spiral into late night ...whatever..cos I don't have to wake or work ..perhaps this is my wake up call..( no pun intended) lol
(loved the unintended pun!! haha)
It seems like there are a lot of us who could do with an evening routine shake up. Know you're not alone and we are all here trying our best to give us the best gift to ourselves! 💕
What a fun collaboration - and one with a purpose that hopefully helped you both in the process. It was a cute method of presentation too - nothing like a little novelty and art. :)
It was really fun, both creating the post and doing the experiment!
I love how you guys did this!!!!!
It was a fun collab! Thanks so much for restacking it 💕
Great article and experiment. It is possible when we prioritize our health and discipline ourselves. The way the article is written makes reading interesting. Thanks for sharing.
So so important to prioritise our health, but it often goes on the back burner when things get busy. And that’s when we need it the most. 💕
I've actually started doing something similar because I noticed how amped up I'd getting while getting ready for bed so by the time I had laid down, I felt wide awake. One thing I did was shut the laptop off between 10 and 10:30pm and get ready for bed even though I wouldn't be climbing into bed until 11pm or later. No scrolling either. If I was on my phone, it was because I was playing solitaire or what I call zen games. It really helped me fall asleep faster.
Yeah. I think it really worked because we focused on swapping something for the undesired behaviors? Like "instead of scrolling, I will..." and trying to make those things just a smidge more delightful/dopamine producing?
Thanks for sharing that.
Having a clear cut off time is so helpful isn’t it.
And also making rules about what you do and do not do in the bed is a really big key!
What a great article! I love how you both did and reported your reflections on the experiment! And the graphics made the reading so smooth and fun!❤️
Thanks for your lovely feedback Aleks!
Yes! It was a true collaboration there! I had an idea to weave back and forth and @Mika is brilliant in graphic illustration and brought the whole thing to life!
My problem is that I just can't trust myself not to pick up the phone and start scrolling when I'm in bed. So I have to employed some tech help to for me to do it. I wrote this on my last post where I shared my tricks.
https://lifeapprentice.substack.com/p/11-tips-to-fight-social-media-addiction
Revenge reading!! Never heard it before but absolutely resonate and try to find those pockets of “me” time around the toddler and work and just the demands of life all around.
This was fun to read and love the graphics!
I can so relate to wanting me time after busy days. I just wanted to “clock out” with my phone. The problem was, it was super hard to put it down at a decent time!
The graphics was super fun to create! Especially the one of Marika!
Such a delightful article! I love the graphics as well. Hopefully I can implement this when my 9 month old leaves my bed😆
Good luck with that! Oh my, I remember that stage. Do you nap during the day?
I should…but I don’t🥲, I feel like that’s me time.
Of course! Give yourself grace, a little scrolling is fun and fine. But creating a luxurious bedtime routine for yourself (candle? Stretching? Gratitude journal?) can go a long way in helping you truly feel rested!
Couldn’t agree more. Grace is so important.
We’ve all been there (and we’ll likely be there again).
For me, the scrolling seems to come at a price, and I’m just trying not to pay that price too often. 😊
Few years ago I decided to stop checking my phone before pillow met head. Because I could not sleep if I read something stupid.
Some year later I even stopped in the morning too.
Now I dont have any social on my phone.
Also my night routine is so different. I listen on music or check one of my art books before I go to bed. Around 30min or so.
Do I sleep better… naa but I know why that is, and I cant do anything about that either.
You're very disciplined to limit your phone use in the evening. That's my down fall at the moment. I use it as a way to "relax" but it's not relaxing! hahaha
I found a HUGE difference if I don't go on my phone as soon as I wake up. I lose track of time, or read something that makes me ruminate. I like to be in control of my day, not what I just read or saw.
I hope you get better sleeps soon. It can really take its toll!
This was such a great article! I've been meaning to sort out my evening routine for a while, and this has given me the inspiration I needed to get the ball rolling. Thanks both! 🌸
Hi Leah, we're so glad! Please let us know how you get on. I still have to battle years of unhealthy habits, so I still fall back into those habits...but I love the turndown service a lot more, so I'm really wanting to keep that up and make it my new habit!
You can actually get to sleep at night?
JK, thank you for doing the hard work for us. I usually put on rain sound effects before lying down. That's all. I work different hours every day so it's very hard to build up a consistent routine.
I always wondered what it would be like for people who have different hours. That's really tough. I remember working with a lady at a call centre, and she did the night shift. You kind of have to commit to working your life around that, so changing all the time would be really tricky.
Do you generally feel well rested?
No, I don't sadly. You see, I'm silly and when I said different hours I mean I do two night shifts and three day shifts per week. Yes, I am a caffeine addict.
Hats off to you.
No, you should be laughing at me for my poor life choices.
Great collaboration! I will admit to being a total bed time sleep nut. I love bed. I love going to bed.
I love reading in bed. I get upstairs between 8 and 8:30 and do the nighttime stuff and try to leave my phone in the bathroom. If I fail then I have a strict rule to put it away at 9. Books bring me so much joy it makes it easy most nights to get to bed!
That's amazing, and doesn't surprise me in the least. :) I would get into bed earlier too, if it weren't for my kids wanting me to walk them through their own routine. I'm trying to embrace because I know the day might soon come where they don't WANT me in the evenings anymore! Strict rules at bedtime are probably good for tired, squirrely brains. :)
oh god so different than when Lilly was young. But I still had to read before bed and of course, we had no smart phones then. Also we had no network TV for years.