If there’s anything that’s certain, it’s that we aren’t getting enough sleep. But what if we told you that you could have time to relax and do what you wanted, as well as catch a few more ZZZs? Enter nighttime routines. A beauty vlogger favorite, this is a surefire way to get a good night’s sleep.
Nighttime routines: The basics
If you have responsibilities such as being a mother, finding a minute for yourself is no easy task. So instead of trying to set aside an hour for yourself, try and scrape together all the time you have; 15 minutes will do the job.
In total, prep is advised to begin 2 hours before sleep. In the earlier phases of your routine, focus on doing something you enjoy to mellow the stresses of the day. Whether it’s spending time with the family, reading, or even watching the TV, this ‘me time’ will kick off the decompressing you need before your night’s sleep.
Reflecting on the day
The causes of sleep problems such as insomnia often relate to the anxieties experienced during the day. if you’re tossing and turning, maybe try relieving yourself of the day’s worries.
By looking back on the day – both the positive and negative – the thoughts that buzz around your head will become organized. By also making to-do lists, particularly the mental one which fizzes around your mind before you sleep will be sorted, and problems pushed to the next day in an organized fashion.
Additionally, recording your feelings and helps you find closure, leaving a clear and happy mind to dream the rest of the night away. And the Hormona app is great for that!
Calming and spiritual practices
Learning to de-stress through meditation and breathwork is heralded by various lifestyle bloggers as useful for coping with everyday anxiety. By practicing this before bed, and even doing relaxation practices in bed, you will be able to calm your mind.
This newly found calmness should define your nighttime routines, and is at the core of getting your 40 winks.
Furthermore, by incorporating an evening routine into your daily routine, you can experience the benefits of self-care, giving you that crucial time to look after yourself that we so often neglect.
Pressing the off button
Before you switch off your side lamp to turn in, are you checking your emails that one last time?
It’s time to click the lock bottom well before you even consider pulling on your pajamas. First and foremost, light from the screens impacts melatonin rhythms and thus affects your body clock.
By stimulating your brain and telling your body to stay awake longer, the chances of you falling asleep are depleted. They also inevitably give rise to stress which any routine should aim to eradicate.
So, avoid winding down with gadgets; nevertheless, if you need a digital fix, the TV is a possible alternative as it is far away from the eye, and doesn’t emit the same type of light which can be so detrimental to our sleeping pattern.
Nighttime routines: Getting into bed last of all
With any routine, comes mind and body association with certain components of it. By winding down in another room, such as reading with dim lighting, and then, when tired, shifting to your bed, you can associate tiredness with finally getting into bed.
Save your bed for sleeping, or you could be used to being awake in bed, a feeling anyone in need of an evening routine will be only too used to.
When working out your nighttime routines, whether switching out your phone for a book, or doing a few deep breathing exercises before you finally hit the hay, follow what seems right for you. Your routine is about you, and your body.
Tell your body something new, and it will listen. Eventually.