Everyone is obsessed with morning routines, but what about nighttime? How you unwind from your day is as important to your overall well-being as your morning self-care practice is. A calming nighttime routine can help relax an anxious mind, soothe aching muscles, and prepare your total being for deep, restorative rest.
A few powerful habits can help create space away from daily stress and sync up your circadian rhythm for blissful sleep all night long. Your circadian rhythm, otherwise known as your body clock, regulates your sleep and waking schedule over a 24-hour period. As such, it’s important not to overlook how essential it is to ease yourself out of the daily grind and into a rest- promoting mind-body state as evening sets in.
If your morning yoga practice is all set, but you don’t know where to start when it comes to getting ready for bed in a mindful way, then take it step by step. Think: Disconnect from technology, dive into your evening bath, and focus on your breathing as you soak. Further, it helps to stick to a schedule each night for the deepest rest possible. The body loves routine and structure, so try to keep up with a relaxed regimen that works for you. Going to bed at the same time each night and waking up at the same time every morning (without pressing the snooze button), is the most effective way to sleep well without drowsiness the next day. Ready for some inspiration? Check out the tips below for your most relaxing nighttime routine ever.
CREATE A BEDROOM SANCTUARY SPACE
Cultivating a serene bedroom space is the cornerstone of your nightly self-care practice. Keep your sleeping space just for rest and intimate time with your partner if you’re in a relationship. Try to leave devices, TVs, work, and bright lights outside of your bedroom if you can. Choose soothing neutral colors, keep your space clear and uncluttered, and maintain cool, fresh air throughout the room. Books, soft music, a comfy bed, and a meditation space are all great components of a calming bedroom atmosphere.
LIMIT YOUR PRE-BEDTIME SNACK HABIT
While a little snack before turning in can feel like a comforting ritual for many people, it may be that limiting the noshing before bed can help you sleep better. Not only is giving space between eating and sleeping helpful for better digestion, stomach upsets and heartburn can happen when you lie down just after eating.
If you find that eating before bed seems to make it harder for you to fall asleep, try leaving about two to three hours before eating and bedtime to deepen your rest.
DISCONNECT FROM TOO MUCH TECH
Blue light from technology can affect your sleep, and shutting off your devices is one of the simplest ways to quickly improve your rest. While working from home during the COVID-19 crisis can mean blurred boundaries in terms of your off time, it’s important to sign off and focus on becoming still, present, and relaxed as the day draws to a close. Further, research shows that artificial lighting can interfere with your body’s circadian rhythm, so aim to dim the lights and shut your devices down two to three hours before bedtime.
By ending your day in a calm, relaxed way you can help optimize your rest and total mind-body health. Getting good rest on the regular is as important as eating well and exercise are, so take care of you and take the space you need to unwind.