Spiritual Practices for Bedtime

Almost everything works better if you unplug it for a few minutes, including you ~ Anne Lamont

I recently listened to a wonderful dharma talk at the Won Dharma Center by Rev. Jieun, entitled, “A New Day Begins At Night.” Rev. Jieun suggested ways to preserve the quiet, calm energy of evening as we prepare for a peaceful and restorative sleep. 

Let’s begin however with our daytime practices:

In the early morning when rested we have a heightened sense of awareness and focus. We can cultivate positive energy and clarity by practices such as yoga and meditation. For example the sun salutation (Surya Namaskar ) allows us to tap into our own rhythms as we greet the sun and a new day. This is Yang energy.

Then many of us spend the day time hours engaged in activities that hopefully create financial security for ourselves and our loved ones as well as contributing to society.

Ok, let’s rewind. What could happen to the above practices if we did  not have time to rest, restore, and rejuvenate the evening before? Let’s say we had an overactive evening and then slept poorly that night. How could we flourish during the next day? Our low energy could hamper our ability to engage in the above activities productively and creatively.

Master Daesan reminds us that, “while it is commonly believed that all things grow during the day, in reality, they grow at night.” Plants, shrubs, and trees use sunlight for photosynthesis during the day but they need darkness at night to regenerate, forming new cells and producing enzymes and proteins to prepare themselves for sunrise.

We, like plants, need the night to regenerate. We are both part of Nature. 

So let’s talk about some evening and sleep practices because we now know that how we spend this time will contribute to how we feel and how we function the next day. As night approaches, universal energy shifts and it becomes softer and calmer. In yoga philosophy the moon’s energy is considered a feminine force that connects us to our creativity and intuition. It is yin energy. We may practice the moon salutation (Chandra Namaskar as well as restorative yoga practices.) We may also meditate to cultivate more compassion and acceptance for ourselves and others. 

Evening is a time to turn inward as we begin to slow down and prepare for sleep.

It is best to enjoy your evening meal several hours before bedtime. When you eat late at night you are going against your body’s circadian rhythm. Many studies have demonstrated that eating before bed contributes to poor digestion, weight gain and may have negative metabolic outcomes. 

Please click HERE for information about sleep hygiene and ways to promote restful sleep.  

We all have our chosen ways to wind down. Rev. Jieun asked us, “What do you think?  Is watching a Netflix movie a good way to relax?” Well it all depends. Right!!  Watching an interesting movie for many is a good way to wind down. However scrolling mindlessly on YouTube is usually not.

Avoiding “screen time” for an hour before sleep improves the quality of your sleep according to evidence-based research. If you do choose to use your cell phone at bed time, it helps to install a  blue light filter by going to your settings, display, and then turn on the blue light filter which may be  called “Night Light”, or “Eye Comfort Shield” or “Blue Light Filter”. The exact name may vary according to your phone’s manufacturer.

In Won Buddhism and other spiritual traditions, keeping a “mind journal” is a practice. This is where you review, record and evaluate the aspects of your day. This can provide insight on how to make the following day more meaningful and productive. 

I believe this task is helpful as long as it is practiced with self compassion and non judgement. A gratitude practice should go hand in hand with this activity. During the evening you journal about the time you may have wasted during the day, (i.e. too much scrolling,) what you wished you did more of and especially what activities were the most meaningful to you. If you wish you can set an intention or a sankalpa for the following day. 

Finally it is time for bed. I hope you were able to preserve the quiet, yin energy of night fall. Perhaps you took a soothing lavender bath, enjoyed some calming music, read an inspirational poem or followed some of the other suggestions listed on the link above from my Drink – Sleep – Love series.

I often save my sankalpa for when I am tucked into bed. I state it quietly to myself three times as my heartfelt desire with quiet breath awareness. I might say. “I am embracing the calm energy of night. I am drifting off to sleep with a light in my heart and a clear mind. I am grateful.” Last but not least I may say, “May all beings be safe. May all beings be well. May all beings be joyful. May all beings be free. May peace prevail on earth.”

I sincerely hope this guide helps you to cultivate Nature’s calm night energy. May you rest, restore and renew your spirit. May you greet the new day with wonder, hope, peace, and love in your thoughts, in your words and in your heart. 

Many thanks to Rev. Jieun and the Won Dharma Center for their ongoing inspirational Dharma Talks.