How To Create A Nighttime Routine
In today’s “ALWAYS ON” world, it can seem foreign to slow down, be present, and prioritize sleep. Proper sleep is one of the key components involved in regulating our mood, focus, and energy levels. Just a quick reminder that during sleep is when our brain pretty much cleanses itself, stores memories, and prepares for the next wake cycle, among other things, so that alone should be adequate motivation to focus on our sleep!
Our nighttime routine starts when we wake up in the morning.
When possible, make sure to get sunlight in your eyes within the first 15 mins after waking. (don’t look directly at the sun) This plays into our circadian rhythm and sets the tone for the rest of the day going into the evening. Another suggestion is to wait at least 90 mins after waking to have any caffeinated beverages, and try not to have any caffeine after 2pm.
We all have different dynamics to our daily routine, work, children, school etc. With that considered, one of the most important things involved in a nighttime routine is make a great effort to get to bed at the same time every night. This can prove challenging, but do as best you can with your current circumstances. Once you have that set, you can formulate a routine prior to that time.
Avoiding heavy meals at least 2 hours prior to your bedtime
and limit blue light exposure from screens (most electric devices now have a night shift mode to adjust the screen), keep in mind your television as well. I have my cellphone and laptop on a timer to go into night shift mode so that I never forget.
Literally SLOW DOWN as you prepare for bed.
Do everything with light intention and move gracefully. I like to wind down with a cup of chamomile, read a few pages of a book, burn some incense, and sometimes do a light stretching session, or a short yoga routine. I take many supplements, but one that has stood out and served me consistently has been the CBD oil offered by DONATA CBD. With effects back by the scientific research, this is a great product to incorporate your overall wellness routine.
Each day offers different challenges and rewards, we can go from a state of elation to stress in an instant.
Having a nighttime routine that’s formulated around your pace of life can be a game changer in your wellness journey. It can even serve as motivation to get through your day, knowing that you have a calming routine to alleviate the stress of the day. By being consistent and making it a habit, we build resiliency to better cope with all that life can throw at us. Take some time to write down a few things that you think can help you relax, it doesn’t have to be much, it can be one thing that we incorporate that can make all the difference. Also, keep in mind what actions or habits that may need to be eliminated as well. I wish you all the best on your health and wellness journey, and may your sleep be deep, restful, and restorative.