Nighttime Routine For Relaxation- 7 Tips For A Better Rest!
Today we are sharing a nighttime routine for maximum relaxation and some tips to get better rest! Beauty sleep is a real thing! We can go on and on about the crucial need to have a proper sleep schedule but the most important aspects are recharging your mind and resting your body. An irregular sleep schedule can result in brain fog, feeling sluggish, and further affect your school and career performance. Keeping a consistent sleep schedule that works for you is necessary for a healthy lifestyle.
Maintaining a normal sleep schedule is difficult, to say the least. The best way to go to bed earlier is to get up earlier! Waking up at 11 am makes it infinitely difficult to go to sleep at 10 pm. Try forcing yourself to get up 15 minutes earlier each day until you get to your desired wake-up time! Make your mornings fun by curating a morning routine, working out, or making a good breakfast! Sleep is one the only times you can truly and completely rest- do not take it for granted!
So let’s get into it!
1. Have a dedicated wind-down time
Having a dedicated wind-down time is a great way to keep to a consistent sleep schedule. We would recommend setting a wind-down time of around 45 minutes to an hour before your actual bedtime. At this time, we recommend avoiding all electronic devices and you can use the time to do your nighttime skincare and partake in any relaxing activities. A dedicated wind-down time allows you to fully prepare for your rest and should not be seen as a frivolous activity. This time helps you avoid falling asleep while watching Netflix or scrolling meaninglessly through social media. This dedicated “you” time can include meditation, stretching, yoga or reading an interesting book! Some people may prefer to listen to nature sounds or spa-type music. Nighttime teas and lighting a candle are also pleasant ways to slow down and unwind. Find what works for you and allows you to get the highest quality and most refreshing sleep!
2. Avoid caffeine after noon
A good rule of thumb is to not drink copious amounts of caffeine after 2-3 pm! Some people have a caffeine tolerance and can handle a late-afternoon coffee but if that is not your situation, try to avoid it as best as you can! Caffeine near your bedtime can disturb your sleep, reduce your deep sleep, and cause you to be very groggy in the morning. We recommend drinking matcha for a less intense and slow-releasing form of caffeine. In addition, matcha has many health benefits as it is very rich in antioxidants. Barley tea is another drink that can help curb your coffee craving without the up-and-down energy effects of caffeine. This tea is very creamy and also serves up some great antioxidants, vitamins, and minerals!
3. Try to exercise in the morning
Exercising in the morning helps increase your energy levels throughout the day (no more coffee) and improves your sleeping quality. Daily activity, especially outdoors, helps regulate our circadian rhythm and burns off that extra energy that quicks you awake longer than needed. Nighttime workouts can sometimes spike cortisol, adrenaline, and other high-energy hormones making it more difficult to wind down and go to sleep. Also, waking up early to get a morning workout in is a great way to get a proper waking and sleeping schedule. Not only waking up early but getting a rigorous workout in is a surefire way to improve your tiredness at the end of the day. Your sleep should be deep, long, and refreshing!
4. Meditation, stretching, or yoga
Meditation, stretching, and yoga are great ways to loosen your muscles, slow your heart rate and your breath, and put your mind at ease. Not only great for exercise recovery and flexibility, but these activities can also help improve your body and mind health in the long run. It can improve your circulation, mindfulness, concentration, and body posture.
5. Comfortable pyjamas
Comfortable pyjamas are essential to getting a night of better sleep! Silk pyjamas are the best way to go! (get a short sleeve pair and a long sleeve pair for the seasons). Silk is also great for your skin and hair because of its smooth texture. Smoother skin, less hair breakage, and less acne are a few benefits of wearing silk!
Do you tend to be hot or cold while sleeping? Try adjusting your nighttime wardrobe and wear what is most comfortable.
6. Comfortable temperature
Try to adjust the room temperature for maximal comfort. Turn on the heat or add an extra blanket if you tend to get cold. If you are warm, try to turn on the air conditioner or fan, or open a window. Our peripheral body temperature increases when we sleep so it is best to go to sleep a little cooler than normal.
Lighting is very important in getting a good night’s sleep. Sleeping in a completely dark room may be unnatural for some but it is the best way to get some deep sleep. Try to unplug any lights or cover small lights with a post-it note to allow your bedroom to be in complete darkness. On the other hand, we do not recommend using blackout curtains or completely shutting your blinds. The sunrise helps us wake up in the morning and can help regulate our sleep schedule. Instead of having to wake up and shock yourself with some bright light, let the natural light from the window wake you up gently. You’ll find that your circadian rhythm becomes more in tune with the natural sunrise and sunset schedule.
What tips are you going to use from this list? What do you like to do when you wind down for the day? Let us know in the comments below!