People who prioritize their mental health usually do these 7 things two hours before bedtime

by Ava Sinclair | March 19, 2024, 6:39 pm

Ever find yourself marveling at those who seem to have it all together, especially in terms of mental health?

I get it. It can feel like you’re barely keeping afloat while everyone else is effortlessly gliding along.

But here’s the kicker: they might be putting in work behind the scenes that you don’t see. And you know when? Right before they hit the sack.

If you’re curious about what these mental health gurus are up to in those twilight hours, stick around. Today, we’ll dive into 7 habits that people who prioritize their mental health usually do two hours before bedtime.

1) They disconnect from technology

If you’re anything like me, you’re probably glued to your phone until the moment you close your eyes. I mean, who can resist one last scroll through Instagram or a quick check of emails?

But here’s the thing… this habit could be wreaking havoc on our mental health.

Turns out, people who prioritize their mental health tend to switch off from all technology at least two hours before bed.

The blue light emitted from our screens messes with our body’s natural sleep-wake cycle, making it harder to drift off when we finally hit the pillow.

I tried this myself and found that not only did I fall asleep quicker, but I felt more refreshed in the morning too. It was hard at first – my smartphone withdrawal symptoms were real – but after a few nights, it became second nature.

2) They indulge in self-care

Now, when I first heard about “self-care“, I thought it was all about face masks and bubble baths. And while that’s part of it, there’s so much more to it.

Those who take their mental health seriously often spend the last couple of hours before bed indulging in activities that make them feel good – both physically and mentally. For some, that might be reading a book; for others, it might be meditating or practicing yoga.

When I started incorporating self-care into my nighttime routine, I chose to write in a gratitude journal. Not only did it help me focus on the positive aspects of my day, but over time, I found myself feeling happier and more content overall. 

3) They maintain a consistent sleep schedule

Our bodies love routine, particularly when it comes to sleep. Maintaining a consistent sleep schedule, meaning going to bed and waking up at the same time every day, can significantly improve the quality of our sleep.

Why is this important?

Well, good quality sleep is crucial for our mental health. It’s during sleep that our body repairs itself and our brain gets a chance to process the events of the day, according to research. Disrupting this process can lead to feelings of anxiety and depression.

That’s why mental health champs swear by a regular sleep schedule. And no, sleeping in on weekends doesn’t count. That can actually do more harm than good by disrupting your body’s internal clock.

4) They create a serene sleep environment

There’s something profoundly calming about stepping into a room that’s been designed with tranquility in mind. A space where the chaos of the day can be left at the door, and all that remains is peace.

People who prioritize their mental health understand the importance of this. They know that their bedroom isn’t just a place to sleep; it’s a sanctuary. A place where they can unwind, reflect, and ultimately, rest.

They fill this space with things that bring them comfort and joy. Maybe it’s soft lighting, soothing music, or a certain scent from a diffuser. It could even be as simple as clean sheets or a favorite pillow.

The goal is to create an environment that signals to your mind and body: it’s time to relax, to let go of the day’s worries. It’s time for rest.

5) They practice mindfulness

Mindfulness. It’s a buzzword that gets thrown around a lot these days, but there’s a reason for that – it works.

People who prioritize their mental health often spend time before bed practicing mindfulness. This can be as simple as focusing on their breath, being aware of the sensations in their body, or even just acknowledging the thoughts that come to their mind without judgment.

I started practicing mindfulness a few years ago when my mind would race with thoughts just as I was trying to fall asleep. It felt like my brain was a freeway, and each thought was a car speeding by.

But after I began practicing mindfulness, I learned how to slow down those cars. I learned how to focus on just one thing – my breath.

It may sound simple, but let me tell you, it’s not easy. It takes practice and patience. But the benefits are worth it. Not only did it help me fall asleep faster, but it also helped me handle stress better during the day.

6) They plan for the next day

Ever wake up feeling stressed about all the tasks you have to tackle that day? You’re not alone. This is a common struggle for many of us.

But guess what? People who prioritize their mental health have a secret weapon to combat this – they plan their next day the night before.

By jotting down their tasks and objectives, they reduce the mental load and anxiety that comes with waking up to a day full of unknowns.

This doesn’t have to be a detailed hour-by-hour plan. It can be as simple as a list of key tasks or goals for the next day. The idea is to clear your mind and prepare yourself for a fresh start in the morning.

7) They practice gratitude

Last but certainly not least, people who prioritize their mental health often end their day on a positive note by practicing gratitude.

Gratitude is powerful. It shifts our focus from what’s wrong in our lives to what’s right. It helps us appreciate the good things, no matter how small they might seem.

Every night before bed, they reflect on what they’re grateful for that day. It could be something grand like achieving a major goal, or something simple like a warm cup of coffee in the morning or a smile from a stranger.

I’ve personally incorporated this into my routine and it’s been transformative. On days when nothing seems to go right, finding something – anything – to be grateful for can be a beacon of positivity in an otherwise stormy sea.

Nighttime rituals: Your gateway to renewal and resilience

In those precious hours before bedtime, prioritizing mental health can set the tone for a restful night and a brighter tomorrow. 

Whether it’s practicing mindfulness, journaling, or unplugging from screens, these rituals foster self-awareness and emotional balance. As the day winds down, dedicating time to self-care signals a commitment to one’s mental and emotional health.

The next time you find yourself with a couple of hours to spare before hitting the sack, consider incorporating these habits into your evening routine. Your mind and body will thank you for it.

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