An Evening Routine For Better Sleep
Excessive daily stress can create anxiety and be very disruptive to sleep. To help manage stress, stay committed to a daily meditation practice, get better organized, set priorities, share tasks, laugh, and have fun. Here are my 8 simple, yet important, steps to a better night’s sleep 😴
1. Make sleep a priority. Create and commit to a schedule. The best time to go to bed is before 10:00 p.m. and be up by 6 a.m. This can regulate your body’s clock and help you fall asleep and stay asleep during the night.
2. Watch when and what you eat. Do your best not to eat past 7:30 p.m. and limit your intake of fluid before bed in order to prevent waking up for trips to the bathroom.
3. Avoid nicotine, caffeine, or alcohol, which can interfere with sleep.
4. Take a walk after your evening meal or practice light, restorative yoga. However, don’t exercise too close to bedtime; otherwise, you might feel too energized to fall asleep.
5. Beginning at 8 p.m., establish a ritual that signals to the body that it is time to unwind. Create a quiet time before bed—one that does not include television, computers, or social media. During this quiet time, performing a light oil self-massage, taking a relaxing shower or bath, reading an inspirational book, listening to soothing music, or drinking herbal tea can all help your body relax.
6. Create a comfortable sleeping environment. Keeping the bedroom attractive, quiet, and cool is conducive to relaxation and restful sleep.
7. Right before you climb in bed, infuse calming scents like our Sleep Spray, on your pillows. We love lavendar, bergamont and chamomile. Once in bed, perform a relaxing body scan, inviting each part of the body to release any tension you may be holding from the day. You can also practice a bedtime sleep-inducing mantra repeating “Om Agasthi Shaheena” (Ōm Ah-gah´-stee Shah-ee´-nah) until you fall asleep. This can be said out loud a few times and then repeated silently.
8. Avoid daytime naps. Although you may feel tired during the day when you have not had a good night’s rest the evening before, it’s important that you avoid daytime naps, particularly those in the afternoon.
By integrating these rituals into our lives, we will not only rest better, but will also enjoy greater health and well-being in our daily lives. ✌🏻