The Ultimate 6 Step Sleep Routine You Can't Live Without!
Do you have a routine for your morning? Get up (after snoozing the alarm a few times), shower, grab breakfast and catch the train - something like that?
How about one for bed-time?
Oddly enough, adults don't tend to have a bedtime routine, it's more a thing of rolling into bed when you're tired, reading Twitter or a book for a little while, and then (hopefully) nodding off.
But sleep is one of the most important things for your health, body and mind. So what you do beforehand can completely change how long and how deeply you sleep.
So tonight, try this 6 -step bedtime routine and see how much better you feel in the morning!
1. Stop Drinking Water
It's an hour before you want to fall asleep, and around the time you should stop drinking water (or any liquid for that matter). Being woken up throughout the night can disturb your sleep cycles and cause prevent you from falling into a deep sleep, having to start the cycle again when you get back into bed.
Make sure you drink the amount of water you need to in the day, and less in the evening. That way, you’re less likely to be disturbed in the night for a bathroom break!
2. Switch Off
Our cycles are naturally controlled by the sun. Our habits, sleeping patterns, and daily activities have always been determined by daylight (or lack of). The lower lighting of the evening initiates melatonin secretion (the hormone that helps you sleep) which helps our bodies signal it’s time for bed and helps our bodies settle down for the night.
But this was when our only light source was the sun.
Now, the blue light which emits from our phone mimics daylight, which messes up with how much melatonin is produced and therefore affects your sleeping patterns by tricking your brain into thinking it's daytime.
So making sure you switch off your phone or laptop and avoid blue screens as much as you can before you nod off is key to making sure you fall asleep as naturally and fast as possible.
Similarly, looking at social media or your emails stimulates your brain which keeps it active and therefore awake. You’re also much more likely to worry and overthink things, so make sure you switch off from the outside world for at least an hour before you plan to nod off.
3. Clean Up
Before you go to bed, swap the usual 15 minutes of social media scrolling for some housework. This may sound odd and might be the last thing you want to do before you nod off, but it will help you switch off, and focus your mind on the here and now.
Studies have also found having a tidy house and room before you sleep can also help you de-stress. It was published in the Personality and Social Psychology Bulletin that those who had more cluttered homes also had higher levels of the stress hormone, cortisol.
So, doing the dishes or having a bit of a tidy-away before getting into bed can help relax your mind and help you feel a little bit more mindful.
Try our top yoga positions for pre-bedtime, and you don’t need to be an expert to do these ones. By focusing on your body, you can create a feeling of mindfulness, which means you’re focused on the present moment and not worrying about anything that has happened or might. Mindfulness has been shown to reduce stress, relax both your body and mind and increase that chance of you falling asleep.
5. Make A List
If lying in bed worrying about tomorrow has become a regular thing, then this one is for you. Keep a notepad and pen by your bed and before settling down, write down everything you feel worried about. Putting your worries down on paper helps you to put them aside while you sleep, and seeing it in writing can help, too.
6. Use Your Essential Oils
You're now in bed, you've successfully avoided screens, spent time washing the dishes and doing yoga, it's now time to apply your Pure Rest Essential Oil Roller.
Armed with this, you'll be struggling to stay awake! Scientifically formulate to help you unwind, relax and fall into a restful sleep, this roll with promote a feeling of calm and have you snoozing in no time at all.
The balance of Lavender, Cedarwood, Bergamot and Ylang Ylang oil makes this one of the most effective natural alternatives to sleeping medication. The powerful blend promotes relaxation and induces the release of serotonin, converting melatonin and promoting sleep.
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