After a hectic shift, it is very challenging to wind down and spend some quality time with your family and loved ones let alone get a good night’s sleep. I used to find myself working late into the night on tasks that didn’t need my attention at that time. I found my mind buzzing with the events of the day. In spite of having a proven morning ritual, an evening ritual was needed for me to grow and thrive in my personal and professional life.
The findings from the National Sleep Foundation are not surprising to us—45% of Americans say that “poor or insufficient sleep affected their daily activities at least once in the past 7 days”. While sleep is a key component to being a healthier and more productive physician, I feel the evening ritual is the driver toward this success.
“45% of Americans say that “poor or insufficient sleep affected their daily activities at least once in the past 7 days”–National Sleep Foundation
I have developed an evening ritual called SLEEP that provides a simple, focused, and consistent plan to not only prepare you for sleep but, more importantly, prepare and refresh you for a great morning.
SLEEP Ritual
- Stretch
- Let go of all electronics
- Exhale
- Explore New Ideas
- Prepare for the Next Day
Stretch
Whether it was a particularly rough shift in the emergency department, medical wards or in the operating room (or maybe from spending most of your day behind a desk), a nighttime stretch will lengthen tight muscles, improve recovery and slow down your nervous system. I have found Dr. Matt Stevens’, a physical therapist and owner of Pure Physio, 10-minute evening stretch routine to especially effective. If you are looking to recover from a specific injury or want to learn more of the mechanics of stretching and recovery, Kelly Starrett, author of Becoming a Supple Leopard) and from The Ready State is a leader in this field and has an incredible library of online resources to choose.
Let go of all electronics
Technology is all around us and you may not realize the extent to which these devices have on our bodies. The reality is that electronic devices before bedtime can be physiologically and psychologically stimulating. These devices delay our circadian rhythms which delays the release of melatonin making it more difficult to sleep. This is largely due to the short-wave blue light that is emitted from these electronics. Over time, this not only delays onset of REM but reduces the total amount of REM sleep we are in. This compromises our alertness and productivity in the morning.
Initiate an electronic curfew for you and your family. Do whatever is realistic that you can consistently follow—even 30 minutes is a start. A great substitution to electronics is reading. While print media is a great choice, e-books are incredibly convenient and affordable. I have found that using an e-ink e-reader such as the Kindle Paperwhite (as opposed to iPad or Kindle Fire) doesn’t produce the same type of blue light that delays sleep.
Exhale
Similar to my morning ritual, I use Box Breathing which was developed by Mark Divine, former Navy SEAL commander. It is especially useful for calming the nervous system before sleep.
The purported benefits of Box Breathing include:
- Reduces physical stress from the body
- Positively impacts emotions and well-being
- Increases mental clarity and focus
- Improves your future reactions to stressful situations (a huge win when working with critical patients)
The method is fairly straight-forward; Sit upright and in a comfortable chair. Close your eyes.
- Inhale slowly to a count of four.
- Hold that breath for a count of four.
- Exhale slowly to a count of four.
- Repeat steps 1-3 for a total of 4 times.
Explore New Ideas
This is my chance to journal and to read—to explore new perspectives and ideas. I use The Five Minute Journal to put a close to the day. Writing in the evening serves to learn from the day’s events, hold myself accountable and encourage my subconscious mind to process for the next day. Tim Ferriss, American author, entrepreneur and public speaker, describes journaling as not a way to solve your problems rather a “need to get them out of your head, where they’ll otherwise bounce around all day like a bullet ricocheting inside your skull”. A journal is a great place to write down ideas, offer gratitude and set some short- and long-term goals.
Reading is a keystone habit that has been incredibly powerful toward my wellness. Not sure where to start? Start with what you like. Creating the habit is far more important than the “what”. Should you need some help, consider https://thegreatestbooks.org. This website generates a list of greatest books based on 119 “best of” book list.
Prepare for the Next Day
In preparation for the next day, set out your workout gear and work clothes the night before. This sets you up for a productive morning and a productive day. One final step before lights go out is I write down my top 3 “must do” tasks for the next day. These are non-negotiable and commit to completing them—no exceptions.
Most of us have an evening ritual that consists of washing our face, brushing our teeth and quickly rushing into bed. Yet this hurried approach leaves many with angst and want for something more. I hope this SLEEP evening ritual will transition your hasty nights toward a more restful and complete end of the day with a plan for a successful morning and a path toward a better you.
Do you have an evening ritual? Please share with the community in the comments below.
Note: Many of the links on this page are affiliate links, meaning if you choose to make a purchase I may make a small commission (this is at no additional cost to you). That said, I only recommend resources that I have tested and found them effective and useful. Please do not spend any money on these products unless you feel they will help you achieve your goals.
