5 Steps to a Better Night’s Rest
“OMG I had the best sleep last night.” When was the last time you said that?
It’s possible to have these nights regularly if you design yourself a good evening routine. Nights where you aren’t tossing and turning with thoughts racing through your mind once your head hits the pillow. Follow these 5 steps to creating an evening routine that leads to a deep night’s rest and have you waking up with enough energy to start your day off right!
Step 1: Set a bedtime. What time do you want to be asleep by? Keep in mind what time you are waking up and try to get 7-8 hours of sleep per night. If you want to be asleep by 10 pm than your bedtime will actually be 9 pm. To give yourself enough time to wind down, an evening routine is typically between 30-60 minutes.
Step 2: Choose 2-3 activities that evoke relaxation and help turn your mind off. This can include activities such as light reading, meditation, skincare routines, sleep inducing stretches, journaling etc. Choosing the activities that work best for you may take a few trials. Remember that everyone is unique so my routine might look quite different than yours.
Step 3: Stay away from screen time for 60 minutes before bed. Blue light from screens can disrupt our melatonin production and therefore disrupt our REM sleep. If you need to and I highly recommend to do so, charge your phone in another room to keep you from looking at it.
Step 4: Create a relaxing bedroom environment. Keep the temperature around 18-21°C or 67°F. Sleep in breathable clothing and bedding to prevent excessive sweating. Diffuse calming essential oils such as cedarwood, lavender, frankincense, roman chamomile, vetiver or copaiba. Essential oils have a very powerful influence on relaxing our mind.
Step 5: Make your goals achievable as possible. So even though a 60-minute routine might be the ideal, if you know you can easily incorporate even a 20-minute routine, just start there. The concept of accomplishing the goal, no matter how big or small, will encourage you to keep going with your health goals!
“The concept of accomplishing the goal, no matter how big or small, will encourage you to keep going with your health goals!”
For some examples of evening routines, download my guide below!