When You Are Out of Spoons, Have a Wind-Down Routine


Don’t just turn off the tv and head to bed, especially after watching the news. Turn off the TV at least an hour before bedtime.

No Cell Phones or Social Media for 1 Hour Before Bed

Its also time to turn off you cell phone.  Forget it is there, because it is the biggest time waster of all. Don’t worry about who said what or what their political views are, just turn it off and be done with it for the day.

Go to Bed at the Same Time Every Night

Having continuity helps you to get into a routine, so be ready to start your routine to go to bed at night and get up in the morning at the same time.

Take Your Puffers and Your Meds

Be mindful when taking your meds as they keep you alive and well. As you take your puffers and pills, think of them helping you, opening your airways and going through your body to rid it of the bad stuff and set right everything that ails you. I frequently hear people say that they can’t remember if they took their meds and that means you are not paying attention n the moment.

Sleepy Tea

A hot or cold caffeine free Chamomile tea is refreshing. There are many different brands to experiment with. Most are a little sweet and I like that and I usually have two bags, making it a little stronger for me.  It goes with saying that you should avoid all caffeine products during the afternoon and evening.


Clean Your Space

Wash Your Dishes,

Tidy Up a Bit


There will be no more work done today as you wind down. This is the signal that your day’s work is done. Put the dishes away, clean your space and unwind.

Wash Up and Brush Your Teeth

If you shower at night, leave lots of time so you are not hurried and if you don’t than a sponge bath and brush your teeth. It is so nice to go to bed refreshed and smelling clean.


Bring out your journal and write about your day. Find 3 things that you are grateful for and happy about. Did you watch a good movie, did you have a visit or a conversation from an old friend? Did you breathe easy today and get your exercise done?

Start a Plan For Tomorrow

It is OK to make some plans for tomorrow and things that need to be done. Once these things are written down you won’t have to keep going over and over it in your head. You can do the proverbial forgetting and don’t come back to it till tomorrow.

Meditation and Relaxation Therapy

There are tons of free mediation clips on YouTube for you to download for free.  Find one you like that will challenge you to breathe better and stronger while relaxing.

Read a Good Book, One That You Can’t Put Down

I belong to a free book club. (BookBub, They send me a list of 5 to 10 books a day. A download shows up in my email. Some are free and some for under $1.99. I read from my tablet along with my salt lamp while I fall asleep.

Always Ask Your Doctor or Pharmacy for advice on sleeping aids. Be aware of what you are taking and what the side effects they contain.

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