Whether you’ve had a long day, an awesome day, overall good or bad day it’s important to unwind, calm down and let your body know it’s time to sleep.
“It’s just as important to end your day right as it is to start it right.”
You don’t just go to sleep, you have to plan for sleep. Calming bedtime routines are essential for getting a good night’s sleep. The bedtime routine is more important than you think for two reasons:
- You can prevent many minor sleep and behaviour problems with a schedule of relaxing activities near bedtime.
- Keeping a consistent bedtime routine, even on weekends, keeps your internal clock in check and helps you fall asleep and wake up more easily.
Developing a regular sleep routine for yourself and your kids might be a lot of work, but it is 100 times worth the effort! Here’s how:
The Ultimate Evening Ritual
1. Eat Light
When you eat foods that are greasy or otherwise heavy on your stomach it will most likely interfere with your sleep. So either eat very early or keep it light and have a more solid lunch.
And by that, we mean your phone, iPad or other tablets. You should preferably not use your phone as an alarm by the side of your bed either. All these electrical appliances can burden your system especially when you’re sensitive to specific energies already. For the same reason, it is best not to allow a television in your bedroom.
Meditation can be very beneficial for the body and mind in many ways: in terms of focus, relaxation and releasing stress. So it is no surprise then that meditation will also help you on your path to a good night’s sleep.
Struggling to switch off? tired but can’t sleep?
I’ve been there! Adapt+Grow‘s PM formula helps you de-stress, unwind and sleep deeper. So you wake feeling refreshed, restored and ready for whatever the day might bring
Adapt+Grow’s unique research-backed evening supplement is a calming adaptogenic blend of botanical extracts, amino acids and minerals with Reishi Mushroom, L-theanine, 5-HTP and magnesium.
Take a leisurely stroll after dinner. Soak up some fresh air and walking will support digestion.
5. Slow Down
If you can, try to minimise exciting or mentally intensive activities after 8:30 P.M. It will be much harder to wind down your brain when it has been in full throttle mode prior to your going to bed.
6. Take a Bath
About an hour before bedtime, run a hot bath with Magic Organic Apothecary’s Fortifying Bath Oil. Because nothing helps you to unwind better than the soothing warmth of a silent and relaxing bath.
7. Fragrance Your Room
Diffuse relaxing aromas in your bedroom with a spray or fragrance sticks. I love Rewined’s candles :)The scent and quality of this candle are unmatched. My entire home has a lovely hint of deliciousness when I burn the candle. It burns even and slowly you get a ton of burn time from these candles
8. Mini Massage
As your bath is running, perform a slow self-administered massage and let yourself submerge in the warm tub for ten to fifteen minutes.
9. Play Soothing Music
While soaking, have the lights low or burn a candle, and listen to soothing music.
10. Time for Tea
After your bath, drink a cup of warm relaxing herbal tea.
11. Breathe & Focus
Do not watch television or do any last-minute work once you’re in your bed. This interferes with your body-mind connection of shutting down for the night. Close your eyes and feel your body. Wherever you notice tension, consciously relax that area. Then focus on your slow easy breathing until you fall asleep.
This is a must! Remove your make-up, wash and moisturise your face