Getting a full night of rest is crucial for optimal physical and mental health. Unfortunately, in a world where we are constantly on the go, it can be hard to achieve a full 8 hours of quality sleep. Having a regular nighttime routine can help your body understand it is time to relax and rest for the night.
This one is extremely tough, but having at least 30 minutes before bedtime without screens can make a world of difference. According to the Sleep Foundation Organization, the light emitted from screens can make it more difficult to fall asleep, and reduces the production of the sleep hormone melatonin. Try reading a book or taking up a screen free hobby, such as puzzles or knitting to help unwind before bed.
The idea of journaling may seem daunting, but it is a great exercise to help relieve your mind. By getting your thoughts and ideas on paper, you are allowing your mind to relax and feel free. Try jotting down a few to-do list items before bed and see if you feel more calm afterwards
Add Some Bubbles
If you are able to, try taking a bubble bath a few nights a week with bath salts and essential oils. This will not only feel luxurious, but can help soothe and relax your muscles as well. If you aren’t able to do a full bubble bath; a warm shower and some essential oils, like lavender, can help turn your shower into a nighttime oasis.
Sipping on a decaffeinated beverage can help warm your body, and create a relaxing ritual before bed. Some teas and herbs are known to help promote a restful night’s sleep as well, such as chamomile and valerian. Here are some of our favorite blends we like to drink before we head to bed. (Tension Tamer, Valerian Deep Sleep, Night Night Relaxation Tea)
Using essential oils in a diffuser or pillow spray can help increase feelings of calmness and relaxation. Oils like lavender, chamomile and bergamot are known to reduce anxiety naturally, and help you feel more calm. A few drops in a diffuser or a spritz on your pillow is all you need to reap the benefits of these oils.
Whether you try one or more of the options listed, it is important to be consistent with your nighttime routine. The key is to create a routine that your body understands, and tracking your sleep health to monitor what is working; here are some apps that assist with sleep tracking. The more you practice these tips, the more your body will know it is time to get ready for bed and begin to rest naturally.