While the beginning of a new year is often associated with starting fresh and setting lofty goals, the darkness and frigidity outside can often make things feel more gloomy than bright.
Like the many people who now work from home, I often struggle to close my laptop at the end of the day and allow myself time to fully unplug before bed. This is especially true in winter, when chilly temperatures can keep us indoors and tuned into screens more than usual. Factor in short days, and the line between work hours and down time feels even more blurry. That said, I know deep down that I always wake up feeling more refreshed and ready to tackle the work day when I allow myself a proper wind-down the night before. Additionally, carving out time to follow a bedtime routine (versus simply collapsing under the covers after sending that last email) is sure to help me find the work-life balance that many of us resolved to achieve at the start of the new year. All of these things are bound to improve my happiness levels overall and keep me in a positive headspace, even when it’s gloomy outside.
I’ve been following the steps below to make the space between work and bed a bright spot during the dull winter months. I encourage you to implement them, too.
1. Ensuring my bedroom smells phenomenal
A tranquil sleep space needs to appeal to all five senses, including scent. As an olfactory aficionado, trust me when I say it’s way easier to unwind in a room that smells nice and calming than one that’s taken on whatever random scents have wafted and settled into the space during the day. But if you prefer to trust the science (none taken) then consider this: One study showed that inhaling essential oils can have a positive impact on sleep.
I burn candles while I work, but I like to switch over to a diffuser and pack of scented oils come nighttime to signal that my wind down routine has begun. Essential oils like lavender and chamomile are touted in particular for their relaxing qualities. I’m partial to a soothing eucalyptus scent, but I’m not picky! As long as my bedroom smells spa-like, I know I’ll start to feel more serene.
2. Putting my phone on silent
I’ve never been one to sleep with my ringer on, but I’ve noticed that when I put my phone on silent before I even turn off the lights, I’m less tempted to grab it and mindlessly scroll TikTok and Instagram when I should be preparing for shut eye. Switching over to Do Not Disturb mode ensures I won’t be distracted by pings from friends (or work emails!). Maybe one day I’ll get to the point where I decide to keep my phone in an entirely different room for the night. Given the warnings from experts about how ingesting blue light at night can interfere with our sleep cycles — and how doomscrolling can trigger mild feelings of depression (which we certainly don’t need to court in the already gloom-inducing winter months) — it may be worth trying.
If you use an app on your phone to help you fall asleep, consider purchasing a traditional white noise machine that plugs into the wall. Focusing on the soothing sounds can help keep you from tapping through your home screen right before bedtime.
3. Indulging in an at-home massage.
While I wish I had a personal masseuse at my beck and call, I think I’ve managed to source the next best thing: A neck and back massager that never fails to alleviate my aching muscles. I’ve long suffered from the tension that comes with hunching over a laptop day in and day out, and this machine has been so impressive; I’ve even purchased a few as gifts. Massages tend to make me sleepy anyway, so this fits into my nighttime routine perfectly. But it would also be nice for anyone seeking both some mental and physical stress relief after work, as it allows you to pamper your body while giving your mind a chance to focus on whatever it finds relaxing. I love that I can replicate the restfulness of a soothing spa experience anytime I want, without the astronomical fees!
4. Wrapping myself in a blanket and indulging in a good book.
I’ve been trying to carve out at least an hour of reading time before bed during the week. After sitting, researching, and writing for work all day, there’s nothing I appreciate more than climbing under the covers and getting nice and cozy with a good book — purely for pleasure. I hope to finish at least 52 reads this year. During the winter, I find myself most drawn to lighthearted rom-com novels that warm my spirits on the chilliest of days. But you can read whatever appeals, since just the simple act of reading has been known to reduce stress and anxiety levels, in addition to helping the brain shift focus from the daily pressures of life to a more relaxed and imaginative state. In other words, reading is the perfect pathway to dreamland.
To stay toasty, I like to snuggle up with a throw blanket that I drape over my legs as I read in bed. This one is sizable enough that I could even use it as a top sheet on my queen bed if it’s extra frigid out.
I love that my new bedtime routine, while simple, touches on both physical and mental wellbeing and truly gives me something to look forward to at the end of a busy or gloomy day. My hope is that before I know it, I won’t have to think twice about going through this four-step process when the clock strikes 9:30 p.m.
