Sticking to a bedtime routine can be tough but the rewards are certainly worth it. By adopting a few simple habits, you can balance your mind and body’s wake-sleep-wake alarms (circadian rhythms), and transform your entire life moving forward. So, if you’re ready to put an end to midday slumps and sluggish morning, it’s time to sharpen up on your bedtime rituals.
Rest and Reflect with Writing
Before you turn off the light and slip under the covers, take some time to rest and reflect. Write in a journal or jot down three things for your gratitude list. Reflect on the day and acknowledge what did and didn’t go so well. Then, let it go. Release all of those thoughts, both negative and positive, to give your mind the opportunity to rest as well.
Another helpful way to calm your mind before bed so it doesn’t keep you up at night is to make your to-do lists before hitting the hay. Just be sure to do this a couple of hours before you intend on falling asleep.
Relax and Unwind with Hot Water
The purpose of this bedtime habit is to allow your mind and body to de-stress so you’re not restless throughout the night. So, once you’ve cleared your mind of all the things on your to-do list and memories of the day, it’s time to relax and unwind.
Take a long soak in a hot bath with some soothing essential oils or Epsom salts or enjoy a steam-filled shower with aromatherapy shower steamer tablets. Water can be incredibly therapeutic and even more so when soothing scents are adding to it. Whoever said self-care can only be done on Sundays? The best self-care is done nightly as part of your bedtime ritual.
Release Tension and Let Loose
If your shoulders are pulling to your ears and your brows are frowning, it’s time to do a quick body scan and let loose. Spend a couple of minutes to bring awareness to different areas of your body, particularly those where you hold most of your stress – tight shoulders, frowned brows, clenched jaw, etc.
As you bring your attention to different areas of your body, focus on letting go of the tension. Unfrown your brow, relax your jaw, roll your shoulders and let them sink back into your shoulder blades; letting go over tension collected during the day can be an excellent way to encourage a better, more restful sleep at night.
For an extra dose of nightly wellness, add stretching into the mix to truly let go of any tension and stress that has built up throughout the day.
Rest Peacefully with a Natural Sleep Aid
With dusk looming around the corner and you have yet to receive a blink of shut-eye, you’re at a point where you’ll do just about anything for some good rest and relaxation. Sleeping pills can be an excellent option but you must understand that not all are created equal.
There are potentially harmful and addicting sleeping pills and then there are natural yet effective sleeping pills, such as out SMART sleep supplement. Our natural sleep aid is made with a blend of healthy ingredients that encourage a longer, deeper and restful sleep – and since they’re natural, they’re totally safe!
Lastly, turn on some sleep meditation or soothing tunes, or pop in some earplugs or simply lay still and focus on your breathing to allow your mind and body to repose. These simple adjustments to your nightly bedtime routine can make a drastic effect on the quality of sleep you receive each and every night. Just don’t forget to add those natural sleeping pills into your regime to catch up on your Zzz’s.