It’s time for sleep… but you find yourself tossing and turning, unable to drift off… sound familiar?
Many of us struggle to wind down at night, particularly when we’ve had a busy day. It’s important to create a calming routine that works for you to signal to your body that it’s time to relax and get ready to sleep.
A consistent evening ritual can help improve your sleep quality, improve your mental health and help you to relax, improving your mood and mental clarity the next day.
Here’s how you can build your own perfect wind-down routine to help you get a peaceful, restful night’s sleep.
Set the Scene
The first step to winding down is creating a soothing environment… creating the right environment is key. Set the mood to get into the mindset to sleep, dim the lights or use candles and eliminate harsh lighting. You can also play with aromatherapy scents to promote a sense of calmness.
Disconnect
Technology, particularly blue lights from phones, can really hinder your body’s ability to wind down.
Aim to turn off your screens at least 30 minutes before bed, ideally longer. Replace screen time with a more relaxing activity like reading, journaling, colour or simply listening to soft music. Doom scrolling won’t help your mind to settle down!
If screentime is unavoidable, look for blue light glasses or a blue light filter on your phone.
Try a Breathwork Routine
Breathwork is a powerful way to calm both the mind and body, making it easier to transition into sleep. A simple technique like box breathing—inhale for four counts, hold for four, exhale for four, hold for four—can help slow your heart rate and signal relaxation.
You might also try deep belly breathing, placing a hand on your abdomen and taking slow, deep breaths to ease tension and quiet a busy mind.
Just a few minutes of intentional breathing can work wonders in preparing you for a restful night’s sleep.
Gentle Movement
Light stretches or something like gentle yoga or pilates before bed can help ease tension and prepare your body for rest.
Try something like the yoga pose child’s pose and get comfortable, focusing on mindful breathing.
Create a sleep-friendly bedtime routine
Creating a bedtime ritual can help get you into the mindset for sleep and signal to your mind to wind down.
This could involve a warm caffeine free beverage like herbal teas, a warm bath or even turn your skincare routine into a self-care routine. Use soothing skincare products like a gentle face mask or take some time to massage a gorgeous body oil or lotion into your skin and pamper yourself.
Reflect and set your intentions
Racing mind stopping you sleeping? Try writing things down. Writing a list or free journaling can help you clear that clutter and release that stress or worry.
You could also try writing a gratitude list or a few lines of positive reflection to set a peaceful tone for sleep.
A consistent wind-down routine can work wonders for your sleep quality and overall wellness. By incorporating some of these steps, you’ll be on your way to a better night’s rest. Give these practices a try and see they help!
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