Inside Scoop: Simple night time routine tips to de-stress and sleep better through the night.
After a long day of work or chasing the kids around, it’s understandable to want to crawl right into bed once you get home. Moving from a busy and hectic schedule right into sleep, however, isn’t a good formula for healthy living. Your mind and body need some time to relax, de-stress, and leave the craziness of the day behind.
Self-care has been proven as an effective stress management tool, helping reduce anxiety and boost mood. It’s important to add some “me time” throughout the entire day, but taking some time for yourself at night specifically can drastically improve your sleep quality and overall health and happiness.
It doesn’t have to be a lengthy process: taking small steps every night can ensure that you’re looking after yourself. Here are 6 easy ways to practice a little self-care before bed:
NIGHT TIME ROUTINE SELF-CARE TIPS
Beauty maintenance can serve as a self-care tactic that has lasting impacts on your appearance. Plus, getting into a routine can make your nighttime beauty regimen more efficient while also creating a healthy pattern. A minimalist skincare routine including a balance of washing, moisturizing, and exfoliating can keep your skin bright and dewy, while preventing age-related issues like wrinkles or dark spots. You can even try introducing a serum into your routine to get deeper-level nourishment while you sleep. Just make sure to be gentle when washing your face as it can easily become irritated by over-scrubbing.
TRY OUT YOGA OR BREATHWORK
Committing just a few minutes to an easy yoga routine at night can jumpstart your body’s sleep process. Bedtime yoga has been shown to help relieve anxiety and muscle tension, which makes it easier to slip into sleep. It’s even been found to provide a holistic alternative to insomnia medication. Many helpful bedtime yoga tutorials exist, but they’re not all tree pose: most can be completed in bed. Try incorporating some easy yoga poses into your bedtime routine, and advance at your own pace to set yourself up for a healthier lifestyle. You can also try some form of breathwork, which has been scientifically proven to release stress and bring on the feeling of calm.
TAKE A BUBBLE BATH
Treating yourself not only feels good, it can be good for you, too. Indulging in one of your favorite activities can lower your stress, heart rate, and the severity of chronic pain. These benefits mean that by luxuriating in a hot bath at night, you are helping your mind unwind after a long day, and preparing your body for a more restful night. To optimize sleep, bathe about 30 minutes before bed, because the steep drop in body temperature will help you get a deeper sleep.
Download out this amazing At Home Spa Day guide and learn how to easily make your own bath bombs, bath tea and sugar body scrub for a perfect night time routine.
READ IN BED
It’s important to put away the phone and other devices at night in exchange for some old-fashioned reading before bedtime. The blue LED light that many modern devices emit can interrupt your circadian rhythms and keep you up late into the night. Try turning the screens in for a classic page-turner. Reading can not only relieve stress, but the required brain power and physical motion can also make it easier for your eyes to droop closed. Just make sure not to pick out a genre that will keep you up all night: if you scare easily, steer clear of thrillers, and if you like solving puzzles, avoid mysteries. Something light is the perfect bedtime read.
LISTEN TO MUSIC
Our bodies respond to the music we listen to. Have you ever felt goosebumps when a singer belts a certain tune? Fast-beat, loud music will raise your heart rate, while soft, slow music can lower it. That’s why mellower songs can slow your breathing, and sooth you into relaxation. Music can also help you sleep better. Studies have found that songs with 60 beats per minute or less were the most effective in helping people fall asleep. Luckily for you, playlists and CDs have already been formulated with the correct beat pattern to optimize your calming sleeping environment. Try out some classical, or soft acoustic music for the best result.
SET THE MOOD
A relaxing bedroom environment can help you unwind and improve your sleep quality. A cool temperature around 65 degrees Fahrenheit (18-19 Celsius), and dark, quiet room are the foundations of a good night’s sleep. Other aspects of your bedroom’s design, however, can make a big difference in the nature of your sleep. Using top-quality pillows or mattresses will ensure comfort throughout the night, while the aromatherapy from certain essential oils for relaxation can help you stay asleep. Lavender essential oil, in particular, has been found to decrease anxiety and improve sleep quality.
These are only a few of the scientifically-proven ways to relax, take care of yourself, and get into a night time routine to help you get a good night’s sleep. What other activities have helped you unwind after a long day?
*This is a collaborative post.