Posted on October 24 2021
Do you peel yourself off the sofa and shuffle to bed? You’re missing out on a whole pre-bed ritual that can help you to feel more rested, making those Zzz count.
Adding in just a few habits can make a huge difference to the way you recharge, relax and set up for the next day. Give some of these a try this week and find the combination that works for you, if you choose one from the list, that’s a brilliant start.
1/ MOVE MINDFULLY
Firstly, the day gone by and your activity level will factor highly in your ability to fall and stay asleep. Moving mindfully each day gets your body into a routine, energy expenditure, and those post workout endorphins carry you through to a more restful sleep where your body works to recover and recharge. This may not kick in straight away, but even after a few days of regular movement, whether you’re starting a new class or fitting in some cardio - swim, run, cycle, walk, you will notice that you may actually have MORE energy than you would sans-workout. Regular exercise can boost oxygen circulation and regulation in your body, making it run more efficiently in rest as well as activity.
2/ PECKISH? AVOID STIMULANTS
It’s so tempting to finish that bar of chocolate, bottle of wine or snack on your favourite treats infront of the tv. Believe it or not, there’s an alternative that will not only satisfy your sweet craving, but will also contribute to good sleep. Due to their higher levels of magnesium, which helps muscles to relax and releases calming, reaching for banana is a brilliant alternative. Just before bed is not the time of day for excess sugar, which lead to crashes and the dreaded sugar hangover. Try this alternative and notice a change in your energy levels the following day.
3/ PRIORITISE A FORM OF SELF-CARE
The ritual of caring for yourself can provide a moment of calm, bliss and appreciation for your body carrying you through each day, no matter how stressful. Actively caring for yourself, in particular your skin, can be so soothing at the end of the day.
A few extra minutes on your PM skin care routine - including extra nourishing steps - serums, moisturisers, things that require you to touch your face and connect to your sense of smell and touch can add such a grounding sensation. Finishing your day by taking the best care of yourself, whether that’s a bath, a hair mask or a focus on skincare does wonders for your self-esteem. Indulging for a few moments before bed could aid falling asleep, as well as helping your skin to recover from any of the pollutants it’s encountered during the day.
4/ TRY TO CREATE A ROUTINE
Just as babies and animals do, we massively thrive on routine. So setting a reminder on your phone to start winding down - apple bedtime for example - can be really helpful for letting your body lead the way to rest. After a few days of beginning the wind-down routine mindfully, your body will adjust and hugely improve your quality of sleep.
We all know screens aren’t good for us just before bed, so try to sync your wind-down time with putting the phone/tablet away, and notice the serenity in body AND mind. Our busy brains