You’re not the only lady who sleeps in bed with her mind racing or always feels “on”, even late at night. It can be hard to really relax in a world where everything goes quickly and people praise productivity all the time. But the truth is that your night routine is your secret weapon.
This is your own chance to reset your nervous system, stop being stressed, and let your body relax. These relaxing nighttime routines can help you sleep better, feel better, and wake up feeling better, whether you’re juggling work, parenthood, school, or just trying to get through your to-do list.
1. Set a time for your digital devices to go off
One of the major causes of restlessness in modern times is screen time. You might think that scrolling through your phone is relaxing, but the blue light it gives off can keep your brain awake and too excited. It also lowers the amount of melatonin your body makes, which is the hormone that helps you sleep. This makes it difficult to relax.
Instead, do this:
- At least 30 to 60 minutes before bed, turn off all screens.
- Instead of spending time on screens, do something that calm you down, like reading a book, writing in a diary, or listening to a
peaceful music.
Tip: Set an alarm on your phone that goes off every night with the message “Unplug to unwind” to remind you to turn off your phone.
2. Set aside an hour to wind down.
Your body and mind need time to switch from a busy day to a quiet night. That’s when your wind-down hour comes in. It’s a calm period that tells you to slow down.
Here’s a simple example of a routine:
- 9:00 PM: Turn off the lights or light a candle.
- 9:10 PM: Get in a warm bath or shower.
- 9:30 PM: Use a relaxing body lotion with lavender, vanilla, or coconut to keep your skin soft.
- 9:45 PM: Read, stretch, or write in a journal.
- 10:00PM turn off the lights or do guided meditation
Your body starts to get ready for sleep naturally when you keep a consistent schedule.
3. Use Smells That Soothe.
Scent is strong; it gets to your nerve system faster than most other senses. Adding calming scents to your nighttime regimen will instantly relax your body.
These aromatherapy ideas can help you relax:
- Put lavender essential oil on your wrists or temples.
- While you relax, light a candle made of sandalwood or chamomile.
- Before bed, sprinkle your pillow with a sleep spray that has lavender in it.
This one easy step can turn your daily routine into a mini spa.
4. Have a drink that calms you down.
What you drink at night is important. Stay away from caffeine and alcohol, which can make it hard to sleep. Instead, take calming drinks that relax your muscles and calm your mind.
Here are some of my favourites:
- Chamomile tea is a mild herbal drink that is believed to help with anxiety.
- Warm almond milk with honey is cosy, soothing, and makes you sleepy.
- Drinks that contain ashwagandha or magnesium can help balance hormones and lower cortisol.
Tip: Take little sips and pay attention. Let it be a sign to calm down.
5. Write down your thoughts in a journal.
If your mind is too busy, you might toss and turn. Writing in a journal is one of the easiest ways to get rid of thoughts that build up over the day.
Don’t think too hard about it. Five minutes can make a difference:
- Make a list of three things you’re thankful for.
- Think about the good things that happened today, even if they were minor.
- Let go of stress by writing down what’s bothering you.
You don’t have to have perfect language; you simply have to be honest.
6. Make Your Sleeping Space Comfortable
The things around you can change how quickly and profoundly you relax. It’s tougher to relax when your bedroom is messy or full of stuff.
Here is how to get the vibe going:
- Get rid of things that are on your nightstand or dresser.
- Instead of bright bulbs, use gentle lights like fairy lights or salt lamps.
- Buy good linens, blackout curtains, and a pillow that feels good.
The best temperature for the room is between 60 and 67 degrees Fahrenheit (16 and 19 degrees Celsius).
Tip: Keep only the things you need for sleeping close by, such water, lip balm, a notepad, and maybe a sleep mask.
7. Move about gently before bed
Your body may be tense without you knowing it whether you’ve been on your feet all day or locked in a chair. Gentle stretching or yoga can assist get rid of the accumulation.
Give this brief flow a try:
- Neck rolls help to relax tense shoulders.
- Shrugs of the shoulders
- Forward fold while sitting
- Legs-up-the-wall pose is great for calming down your nervous system.
It only takes 5 to 10 minutes and gets your body ready to sleep.
8. Do Deep Breathing or Meditation
You might only need to breathe. Deep breathing tells your body that it’s okay to relax. It lowers your blood pressure, decreases your pulse rate, and clears your mind.
Here’s a way to relax your breathing:
- Take four counts to breathe through your nose.
- Count to four and then hold your breath.
- Take a leisurely breath out through your mouth for six counts.
- Do it again for 3 to 5 minutes.
You may also find guided sleep meditations on apps like Insight Timer, Calm, and YouTube.
9. Stop trying to make the “perfect” routine
You really don’t need a 15-step plan. In fact, the stress of having to do everything “right” might make it more harder to relax. The most important thing is that your regimen doesn’t feel like another chore.
Choose two or three relaxing activities that you really enjoy and stick with them.
Remember that your nighttime ritual should feel like a gentle landing, not a show.
Final Thoughts: You Need to Rest
If you’ve been in survival mode or the hustle culture for a long time, relaxation could seem strange or even like you don’t deserve it. But the truth is that rest isn’t a luxury. You have the right.
Allowing yourself to slow down is a way to show affection. Every step, whether it’s steeping tea, rolling on essential oil, or turning down the lights, is a reminder that you matter and your health matters.
So, take your time tonight. Put that candle out. Take deep breaths. And let your nighttime routine calm you down, because you deserve it.
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