Let me tell you. Sugar knows when it’s time for bed. As soon as she sees me wash her bowl, she darts upstairs to get into her bed. So, this blog post is all about creating a wind down routine and how to build one with your dog.
WHAT’S A WIND DOWN ROUTINE
A wind down routine is a series of calming activities we perform before bedtime to prepare our minds and bodies for sleep. In essence, it’s a signal to your body that it’s time to rest. A wind down routine makes it easier for you and your dog to fall asleep, but that you also get a good night’s sleep. This way you and your dog can wake up in the morning feeling fresh to def (in my Jill Scott voice).
REASONS TO CREATE A WIND DOWN ROUTINE
Sleep is essential. It’s a huge part of our self-care and is important to our health and well-being. Establishing a wind down routine is great way to set a consistent sleep pattern to make sure our bodies get the rest they need. A wind down routine:
Improves Mental Health
Engaging in calming activities can lower stress and anxiety, which is beneficial for us and our dogs. A wind down routine can also create a more relaxed household, which can lead for a more peaceful sleep for everyone in the house.
Improves Sleep Quality
Keeping a consistent wind down routine can help regulate your sleep-wake cycle. In other words, you’ll spend less time counting sheep or scrolling on your phone, which can lead to a deeper more restful sleep. Dogs learn through regular routine schedule. So, it’ll also helps our dogs regulate their own schedule as well.
Enhance Mood & Well-Being
The goal for a wind down routine is to get a better night’s sleep. A better night’s sleep can improve your mood and well-being. When we’re well rested, we are often more patient, happier, and can make better decisions on daily activities.
Boosts Morning Productivity
When we get a good night’s sleep, we have more energy in the morning. There’ve been many mornings where I’ve felt sluggish because I didn’t get enough sleep the night before. Ironically, Sugar will be the same way. A wind down routine helps to you set the tone for your morning.
Strengthens Dog-Mom Bond
I work during the day. So, I try to turn little moments into ways to bond with Sugar. Especially, since she’s home by herself during the day. A wind down routine is another way to do that.
ACTIVITIES YOU CAN DO WITH YOUR DOG FOR WIND DOWN
Wind down routines don’t have to be extravagant. Honestly, there’s beauty in the simplicity. Including your dog into the mix will give you and your dog something to look forward to. Here are three simple activities you can include in your wind down routine.
Take An Evening Walk
If the weather’s good, an evening walk with your dog is a nice way to get some exercise in your wind down routine. It also helps release any pinned-up energy your dog has from being home all day. It’s also a chance for you to step away from the phone or computer screen for a few minutes to give your eyes a break.
Cuddle with Your Dog
We all know the unwritten rule. When your dog sits in your lap, you don’t move until he or she gets up. So, cuddling with your dog is a great way to sit down and relax. It also creates a sense of safety and comfort for you and your dog. You can even read your dog a story while you cuddle. It’ll give your dog a chance to focus on you and listen to the sound of your voice.
10-Minute Play Time
Evening walks are great, but sometimes they’re not an option. So, playing a quick indoor game with your dog is a fun way to relax. Games like hide and seek, puzzle toys, and find the treat are relaxing for your dog without being overstimulating. Including play time will also start to signal to your dog that it’s almost time for bed.
ELEMENTS OF YOUR WIND DOWN ROUTINE
Everyone’s wind down routine is different. My philosophy is do what works for you. However, here are a few elements that will help create a relaxing environment for both you and your dog for your wind down routine.
Comfortable Setting
Arrange a space that feels safe, quiet, and cozy. Creating a comfortable setting in your wind down routine provides a sense of calm for both you and your dog. The setting can include soft cushions and pillows, your cozy clothes, and areas in your home where you feel most relaxed.
Dim Lighting
“You can’t go around dimming your light…” unless you’re setting up your wind down routine. Some of y’all will catch that later. Dimming lights in the evening helps signal to both your body and your dog’s that it’s time to wind down. Reduced lighting aids in the production of melatonin, the sleep hormone, facilitating a smoother transition to sleep. It also helps to reduce stimulation for your dog.
Relaxing Sounds
I’m all about the Calm App or some mellow R&B to wind down for the night. Incorporating relaxing sounds, such as soft music or white noise, can create a peaceful atmosphere and calm the mind for both you and your dog.
Comfortable Bedding
Investing in comfortable bedding is crucial for a good night’s sleep. It helps create comfort and security for both you and your dog, which leads to a better night’s sleep. Comfortable bedding helps in reducing tossing and turning, ensuring both you and your dog wake up refreshed.
Soothing Aromatherapy
The use of soothing aromatherapy, such as lavender or chamomile, can be beneficial in a wind down routine. These scents promote relaxation and are known for their calming properties. For dogs, ensure the scents are pet-safe and used in moderation.
WAYS BAKING CAN HELP WITH YOUR WIND DOWN ROUTINE
So, you know I had to throw baking into the mix. It’s not necessarily an activity I would include in my daily wind down routine. However, it is a nice activity to wind down after a long day.
Baking is Therapeutic Activity
Baking helps to calm the mind and reduce stress. The methodical nature of measuring and mixing can be meditative and relaxing for individuals. If you’re baking pupcakes, the calm environment along with the anticipation for a treat can be a nice be soothing and comforting for your dog.
Baking is a Bonding Time
Baking pupcakes is a wonderful way to spend quality time with your dog. Especially, if you’ve been out of the house all day. It’s also a great wind down bonding activity if you’ve been away on vacation, business trip, or other trip for a few days.
Baking is a Nighttime Treat
Baking a pupcake for a wind down treat for your dog can be a cute way to end the day. Baking a pupcake brings a sense of accomplishment. For your dog, it’s also a great change to the 10-minute playtime wind down activity.
3 TIPS FOR A BETTER NIGHT’S SLEEP WITH YOUR DOG
A wind down routine is there to produce a better night’s sleep, which will make you more focused to start your day. As you work to develop your own wind down routine, there are a few things you should consider for your dog as well.
Establish Boundaries
Determine where your dog will sleep, whether it’s in your bed, their own bed, or a crate. Clear boundaries ensure both you and your dog have a comfortable sleep environment. It also helps minimize disruptions during the night and maintains a healthy sleep pattern for both of you.
Routine
Consistency is key for a good night’s sleep. Establish a bedtime routine for your dog, including a final bathroom break and a calming activity like gentle petting. Sticking to a routine helps regulate your dog’s internal clock, making it easier for both of you to fall asleep and wake up at the same time each day.
Comfort
Comfort is key with any wind down routine. Make sure that your dog has a comfortable sleeping area with appropriate bedding for your dog’s age and size. Comfortable sleeping arrangements help prevent restlessness and improve sleep quality for both you and your dog.
Building a wind down routine is self-care. The great thing about wind down routine is that you can make it your own. And for we dog moms, that means making sure our dog is a part of the mix. And we’d love to hear from you.
What’s in your wind down routine? How do you include your dog in your routine? Please share your stories with us at @pupcakesugar.
