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Got Sleep Anxiety? Try These 4 Bedtime Routines

If you’re not getting enough sleep, you’re not alone. According to the CDC, at least a third of us aren’t getting enough sleep on the regular! Luckily, a great bedtime routine can help you sleep better, and it’s pretty easy to start.

Since humans are creatures of habit, it’s no wonder why bedtime routines can make such a difference in our sleep quality. Doing the same thing, at the same time before bed, helps your brain recognize when it’s time to “turn off” and go to sleep. A great bedtime routine can also reduce that pesky late-night mind racing, anxious thoughts, and stress that often keeps us up at night. With a bedtime routine, you’re forcing your brain to focus on tasks that help you unwind, rather than reliving your day or stressing about tomorrow.

Nighttime Routines That Work

  1. Pick a bedtime and stick to it, no matter what. Whether you know it or not, you have a natural sleep-wake cycle. Following a consistent sleep routine, even when it’s hard on the weekends, helps train your brain to recognize when it’s time to “be tired”. Once you decide on a bedtime, you can start planning your routine around it.
  2. Turn off the blue light. Right now, your bedtime routine probably includes scrolling through Instagram or catching up on your favorite TV shows. Try trading in the blue light, from electronics, for a book, and watch your sleep quality transform! Putting away electronics in the evening or using blue-light filtering glasses or software will help your brain recognize that it’s time for bed.
  3. Heat things up with hot tea or a warm bath. Eating a big meal before bed or overdoing it with alcohol is a great way to ruin your sleep pattern. Fortunately, a cup of non-caffeinated herbal tea, like chamomile, can help you relax before bed. Pair it with a light snack, like a piece of fruit, to avoid going to bed hungry, and you’ll be golden. If you’re not hungry, try drawing a warm bubble bath, which can also trigger sleepiness.
  4. Meditate, breathe and listen to music on the Abide app. When you download Abide, you get instant access to a library of over 2,000+ mindfulness meditations, guided breathing exercises, bedtime stories, and relaxing music to help you fall asleep fast. With regular meditation, you’ll learn how to manage racing thoughts, so you can say goodnight to stress and drift off to sleep in peace. Check out some of our favorite meditations for sleep below.

Best Meditations for Sleep

New You

This bedtime story will help you let go of the baggage of your past and start the journey toward a new beginning. Many of us are ready for new beginnings. As you travel into unknown days, what an amazing resolution to have God’s words light your path. Even though you may not have let Him lead in years past, it’s OK. Because of God’s abundance of love and grace, His mercies are new every morning. The steadfast love of the Lord never ceases. Great is His faithfulness. Click here to listen to this meditation in-app.

I Am Forgiven

This bedtime story is designed to comfort and soothe your soul, as you drift off into a deep sleep. As you listen, allow God to speak to your heart and any wounds for the day. Invite the Holy Spirit to enter into this time of restorative sleep. Rest peacefully tonight, as you are reminded that you are always forgiven by God. Click here to listen to this meditation in-app.

God’s Great Love for You

In God’s image, you are precious. Meditate on that encouraging comfort tonight, as you wind down. You are a child of God, and like any parent, he loves you endlessly. As you let these thoughts permeate your body, settle into your covers and take a deep breath. Feel your body switch off and tension dissolve as you relax in God’s comfort. Click here to listen to this meditation in-app.

Goodnight Stress

Often, when you lay down to sleep, your mind kicks into high gear and it can be hard to slow it down. While there are many things that fight for your attention, bedtime is a time for rest. Choose to say “goodnight” to stress, and to the things that beg you to notice them, as you rest in the peace of God. Click here to listen to this meditation in-app.

In the Abide app, there are thousands of other guided meditations just like these! Just filter by sleep, anxiety, evening meditations, and more to find the perfect meditation for you to add to your nighttime routine.