Kumi Sleeping
I LOVE to Unwind and Recharge
When I was in Yoga Training, we learnt the parasympathic nervous system needs to relax to help defend the body.
Establishing a bedtime routine is crucial for ensuring a restful night’s sleep and a refreshed start to your day.
I incorporate a few simple steps, you can transform your evenings into a relaxing ritual that prepares your mind and body for a night of rejuvenation.
Here’s a comprehensive guide and some suggestions you can try at home too to make your bedtime routine perfect for you:
1. Set the Mood
Creating a calming environment is the first step towards a successful bedtime routine. Dim the lights and consider using soft, warm lighting to signal to your body that it’s time to wind down. Lighting a soothing candle or using a diffuser with relaxing essential oils like lavender or chamomile can also help set a tranquil atmosphere.
2. Change into Comfortable PJs
Growing up my Dad used to tell us to have 3 sets of PJs - one to wear in the evening, another thats in the wash, and one in the drawer.
In my family, my Mum and sisters always had beautiful pairs pjs and nighties.
Transitioning from your day clothes to comfortable pajamas helps your body recognize that it’s time to rest.
Choose soft, breathable fabrics that allow for a comfortable night's sleep. The act of changing into pajamas can signal to your brain that it’s time to relax and unwind.
3. Skincare Routine
A consistent skincare routine not only promotes healthy skin but also serves as a soothing ritual before bed.
Right now, I'm using the Ordinary and they have a great sustainability page if you want to check it out - here.
I’ve been putting on Rosehip oil for the scars that I had when I used to get really bad cystic acne.
Ideally, you'd like to follow these steps for a simple yet effective nighttime skincare routine:
- Cleanse: Use a gentle cleanser to remove makeup, dirt, and impurities from your skin.
- Tone: Apply a toner to balance your skin’s pH and prepare it for the next steps.
- Serum: Use a hydrating or treatment serum tailored to your skin’s needs.
- Moisturize: Lock in moisture with a nourishing night cream or moisturizer.
- Eye Cream: Apply a gentle eye cream to keep the delicate skin around your eyes hydrated.
Once in awhile I use the infrared face mask but I haven’t been using it as frequently as recommended but there are so many options and I loved to switch up between using a clay mask and also using the mask from the fridge as well.
4. Take Your Vitamins and Supplements
Taking vitamins and supplements before bed can support your overall health and wellness.
Common nighttime supplements include:
- Magnesium: Known to promote relaxation and support muscle recovery.
- Melatonin: Helps regulate your sleep-wake cycle.
- Probiotics: Support digestive health and can be taken at night for optimal absorption.
Consult with a healthcare professional, naturopath or dietitian to determine the best supplements for your needs.
5. Hydrate
It’s essential to stay hydrated throughout the day, but sipping on a glass of water before bed can help ensure you’re not dehydrated overnight.
Just be mindful not to drink too much, as it may disrupt your sleep with frequent trips to the bathroom.
6. Disconnect from Screens
Exposure to blue light from screens can interfere with your ability to fall asleep.
Aim to disconnect from electronic devices like your phone, tablet, and computer at least an hour before bed. Instead, opt for activities that promote relaxation, such as reading a book, journaling, or listening to calming music.
7. Practice Relaxation Techniques
Incorporating relaxation techniques into your bedtime routine can help quiet your mind and prepare your body for sleep. Consider trying:
- Deep Breathing: Practice deep, slow breaths to calm your nervous system.
- Meditation: Spend a few minutes meditating to clear your mind and reduce stress.
- Gentle Stretching: Engage in some gentle stretching or yoga to release tension from your muscles.
8. Plan for Tomorrow
Spend a few minutes planning for the next day. This can include making a to-do list, setting out your clothes, or preparing your breakfast. Having a plan can reduce morning stress and help you feel more organized and in control.
9. Create a Sleep-Inducing Environment
Make sure your bedroom is conducive to sleep. This means keeping it cool, dark, and quiet. Consider using blackout curtains, a white noise machine, or earplugs to create an optimal sleep environment.
10. Maintain Consistency
Consistency is key to a successful bedtime routine. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.
By following these steps, you can create a bedtime routine that not only promotes restful sleep but also enhances your overall well-being. Sweet dreams!
Hope this has helped you to design your own routine,
Love Archana xx
Comments