Do you hop out of bed at the sound of your alarm and grab your phone to check email or social media? Me too.
Do you watch TV or work on the computer or phone until bedtime, then fall into bed, tired but wired? Yep, I am guilty, too.
Bookending your day is a preferable way to start and end your day.
What does bookend your day mean?
Bookends sit at each end of a row of books and keep them orderly. We might never find a book if the library had no bookends!
In comparison, think about your day. Does it resemble an orderly row of books, or a big messy pile? Bookend your day by starting it with Morning Minutes and ending it with Nighttime Wind-down.
These practices are investments in ourselves to transform our lives—improve our outlook, reduce stress, get better quality sleep, and gain more energy so we can better serve others by taking care of ourselves.
Morning Minutes
Right before you awaken and for a few minutes after, the brain is in a theta wave state, which is associated with relaxation, insight, creativity, healing, deep awareness, and a spiritual state. Take advantage of this time by doing one activity to start the day relaxed and stress-free.
How do I start? Choose the activity you want to do the night before. There is only one requirement—don’t pick up your phone or engage with any technology, including TV or radio, until finished.
First, light a candle and take three deep breaths. Set a timer for a minimum of 3 minutes and begin your activity.
Suggestions for Morning Minutes
- Sit and do nothing
- Pray
- Read the Bible, or other inspirational book
- Do gentle yoga or stretching (Check out this 3-minute stretching video)
- Breathe in some essential oils
- Pet your dog or cat
- Listen to birds through an open window
- Play a musical instrument
- Doodle in a sketchbook
- Write a poem
When the time is up, evaluate how you feel, blow out the candle, and resume your morning routine. Or continue longer if desired. It’s your time to relax and prepare for the day!
During my Morning Minutes I light a candle, pray, let my mind wander, and rub a few drops of essential oils between my hands and breathe in.
Nighttime Wind-down
Allow space between being awake and asleep. During the day, stress hormones, such as adrenalin and cortisol, build up. Transitioning to sleep gradually allows these levels to drop and relaxing hormones, such as melatonin and oxytocin, to increase.
Benefits of a Night-time wind-down
- Sets the stage for high-quality sleep
- Improves recovery from stress and trauma
- Supports healthy circadian rhythm
- Optimizes the body’s rest and repair during sleep
How do I start? Setting aside one hour before sleep is ideal, but any length of time you devote to this is beneficial.
First, turn down the lights in the bedroom and turn off or silence all electronics, TV, computer, phones, tablets, e-readers—everything!
Begin a relaxing activity of your choice
- Turn on relaxing music
- Read paper books only
- Write in a gratitude journal
- Reflect on positive parts of your day
- Snuggle with your partner
- Choose a nighttime mantra
For my Nighttime Wind-down, I turn on a bedside lamp with a lightbulb for sleep and put my phone on Do Not Disturb. I read a paper book for about an hour.
Try it
Perhaps you exclaim, “I don’t have time for this! People are depending on me.” I know. However, when we invest time in our well-being, the people in our lives benefit too.
Commit to trying Morning Minutes for two weeks, minimum of three minutes. I know you can do it! Assess how you feel after two weeks. Do you look forward to your Morning Minutes? I bet you will. Then add the Nighttime Wind-down and see what happens.
Improve your day when you bookend your day. Transform your life when you bookend all your days!
References
Gerasimo, Pilar. The Healthy Deviant: A Rule Breaker’s Guide to Being Healthy in an Unhealthy World. North Atlantic Books, 2020.
Wells, G. [Greg Wells, Ph.D.]. (2021, December 20). Try This One Habit to Transform Your Sleep, Productivity, and Stress [Video]. YouTube. https://www.youtube.com/watch?v=iHWkRpyBvgw
I enjoyed your advice on night time winding down and morning minutes. God has given you a wonder gift of writing. Thanks to sharing.
Thank you for your comment and your support, Jeanette! I should take my own advice. Last night I was working on the computer late and was so tired I skipped my Nighttime Wind-down. I could not get to sleep, even though I was exhausted. So I know this “bookend your days” works!!