6 practices that will get you the quality beauty rest we all need to face the day!
Hey lovelies! I know many of you are suffering from insomnia these days, myself included. I need at least 7-8 hours of sleep in order to function and not be a cranky girl throughout the day. (9 is ideal) Practicing a sleep routine has been recommended for people with sleep disorders and it can be helpful for anyone needing a little bit of a kick in the butt to get on a good sleep schedule.
Many of us are adjusting to a new daily schedule which has left our sleep schedules awry. My bedtime routine helps me to wind down and get some quality sleep. Today I’m giving you all the proven tips and tricks to help you get to sleep faster.
For all of my wellthy mama’s you may recognize a thing or two listed here from your kids own bedtime routine. As moms bedtime for our little ones can be a task. Leaving us feeling like we need a little pampering ourselves before hitting the sheets. Try a few of these tips for yourself. It works for them, it will work for you too!
Put down your phone before bedtime. The earlier you can do this the better. To start, 30 minutes before preparing to fall asleep can be game changing, and you can increase as you go. Looking at a bright screen as you are preparing to go to sleep decreases melatonin (sleep hormone) production, making it harder to fall asleep and reach REM sleep. Phones down, T.V.’s off.
Showering or bath: Honestly this one step can make a world of difference in your sleep quality. Turn on some soothing sounds add some essential oils or get a special body wash scented with natural lavender, and you have a moment of relaxation to prime you for bed time. Wash the stress of the day a way. Also in this category: Nightly skincare routine (details in a later post), but all in all wash remember to wash your face.
Essential oils such as eucalyptus or lavender are soothing fragrances that have been shown to relax you and encourage a good night sleep. Place a little on your pillow or into your bedside diffuser and breath in deep and exhale slow.
Sleep sounds or white noise, such as nature sounds can also be soothing and induce sleep. The pitter patter of rain and the eb and flow of the ocean are rhythmic sounds that gently rock you to sleep.
Meditating or journaling are two mindful approaches that can help you to wind down after a busy day. I like to think of it as putting down the weight of your day, so that you may drift off to sleep. I utilize both interchangeably. Lately, journaling has been a form of meditation for me. Stay tuned for a guided journaling challenge that I will be sharing for the month of June! Get on the emailing list to be notified.
Intimate touch, partner not required. Massage can be the moment of relaxation you need to release tension in the body that you’ve been holding all day. A hand, neck or foot massage can be soothing and these are parts of the body that can be accessed on your own. 2 minutes of massage makes such a difference. If you have a partner even better! You can increase the massage a minute or two and enjoy some intimacy with your partner. Rather you stick to massage or engage in other intimate acts, all contribute to a better night’s sleep.
*Bonus tip: Have a consistent bedtime. Consistent wake and sleep schedule regulate your circadian clock helping your body to begin preparing itself for sleep naturally.
Start tonight pick one to two things from the list and try them out as you prepare for bed tonight. Once you find what works for you stick with it. Your body will adjust to the repetition, eventually your body will know when bedtime is approaching and quality sleep will find you a bit easier. Sleep well.
Remember, continue to grow and glow in wellth!
XO- Queen
Were these tips helpful? Your feedback is much appreciated!