Establishing a calming bedtime routine can be an absolute game-changer for a restful night’s sleep and overall well-being. Especially if you’re a busy bee, whether that’s due to family or your career. A planned-out nightly wind-down routine signals to the body and mind that it’s time to relax and prepare for restorative sleep. Everything from skincare rituals to relaxation techniques can help you achieve deeper sleep and enhance your overall sleep quality – and here are some ideas to get you started.
Skincare Rituals
Taking care of your skin before not only contributes to relaxation but also enhances your complexion – two birds with one stone, right away. Start by cleansing your face to remove makeup, dirt, and impurities that naturally accumulate throughout your day. In the true spirit of wellness, there are lovely spa products specifically for cleaning and massaging your face. Follow with a gentle toner to balance the skin’s pH levels; a hydrating and nourishing night cream or serum can help replenish the skin overnight on top of that.
Limit Screen Time
It’s just too tempting, isn’t it? Too easy to scroll through social media or watch just a smidge of TV late into the night. However, exposure to screens emitting blue light can disrupt the body’s natural sleep-wake-cycle. Aim to limit screen time to at least an hour before bedtime and instead, engage in calming activities such as reading a book, listening to soothing music, or practising gentle yoga stretches (see further down below!).
Herbal Tea
Sipping on a warm cup of herbal tea can be a comforting bedtime ritual, too. Make sure you opt for caffeine-free blends such as chamomile, lavender, or peppermint, known for their relaxing properties. That means leaving our beloved British black tea in the cupboard! Herbal teas can help calm the mind and body, promoting a sense of relaxation, which in return is conducive to falling asleep.
Meditation or Deep Breathing
Practising meditation or deep breathing exercises can help quiet the mind and release tension that we accumulate during the day. Find a comfortable position, close your eyes, and focus on your breath. Inhale deeply through your nose, hold for a few seconds, then exhale slowly. Repeat this process for several minutes. It’s an excellent way to reduce stress levels, too!
Gentle Stretching
Additionally, incorporating gentle stretching or yoga poses before bed aids in releasing muscle tension. Focus on stretches that specifically target areas prone to tightness – such as our neck, shoulders, and lower back. It’ll improve your circulation, aiding in muscle recovery and promoting the sense of calmness we want before going to bed.
Just as with all habits, it might take a little while for your body to grow accustomed to it, but it’ll be worth it.