Sleep. One of the biggest pleasures in life, but also the source of the biggest distress if not honored properly.
For me sleep is extremely important, so… Today I want to share with you a few of my nighttime routine self-care tips that help me have a more restful sleep and improved energy levels in the morning.
FORXST – Battlefield
1. Take a few minutes to meditate or journal right before bed
I know that meditating can be the last thing you wanna do after a long, stressful, day, but trust me, that’s exactly when you should be doing it. Committing to a daily meditation practice can be extremely challenging, but the rewards are so high.
Now… this doesn’t necessarily have to be the traditional “sit in lotus position with your eyes closed” type of meditation. Journaling or taking a short walk in nature for example are also forms of meditation – and while I usually love to write in my diary in the mornings, sometimes I find it very liberating to do it at night instead and kind of “clear the plate” for the next day.
2. Use aromatherapy to help you unwind
Lavender and lavender oil are some of my favorite things when it comes to scents. I use lavender oil to rub on my wrists whenever I feel anxious (a little trick I’ve learned from one of Neels Visser’s instastories) and I noticed a great way to have a peaceful sleep is to add a drop of oil (right before bed) to an aromatherapy diffuser or simply add it to a water bottle and mist it all over my pillow.
You can also use a combination of various oils like sage, rose, bergamot or mandarin for example, which are all to be known for their calming, protecting and relaxing properties.
3. Don’t sleep in or surrounded by clutter
Clean sheets and comfortable bed linen go without saying they’re a must when it comes to solid rest. But there are also extra steps you can take in order to improve your shut eye time.
For example: having a great comfortable mattress is one of the most important factors! Also, try not to surround yourself with clutter. Having stuff all over your bed or around your bed can (on a subconscious level) make you feel uneasy, trapped, cooped-up or restless and that impacts dramatically your ability to have a peaceful sleep.
4. Before tucking yourself in, make sure your room is dark and there are no sensory distractions
I’m pretty sure everyone on this planet had at least a night in their life when they’ve fallen asleep to their favorite tv show/movie or with the lights on. But actually having light during your sleep can affect your sleep and sleep quality tremendously.
Darkness is essential to sleep. The absence of light sends a critical signal to the body that it is time to rest. Light exposure at the wrong times alters the body’s internal “sleep clock” — the biological mechanism that regulates sleep-wake cycles — in ways that interfere with both the quantity and quality of sleep. Melatonin, a hormone produced in the brain’s pineal glad, is often known as the “sleep hormone” or the “darkness hormone.” Melatonin influences sleep by sending a signal to the brain that it is time for rest.
So next time you’re thinking of leaving the tv or the computer on when you sleep, think again. Here’s a study that shows how negatively this can impact a healthy rest.
5. Avoid coffee, sodas, energy drinks and energizing activities (like working out) before bed time
While I try to avoid sodas and energy drinks altogether as much as possible, I especially avoid them close to bed time, otherwise I just know my sleep is going to be agitated and I’ll probably have nightmares too.
Sure, sometimes it’s necessary to have a second coffee in the afternoon in order to power through the rest of the work and beat those deadlines like a champ, but I never make it a habit and never have it super close to the time I fall asleep unless I wanna pull an all-nighter.
I also don’t usually workout at night or if I do, I make sure I follow it with meditation and a caffeine free herbal (chamomile is my favorite) tea. Baths are also a great way to relax before bed and they’re also a great opportunity to maybe read a few pages of a book or an inspiring magazine.
6. Always remove your makeup and wash your face
I don’t think anyone can stress enough the importance of removing your makeup before bed. Yes, it’s hard to do it because we’re so tired, and there are days when I skip it myself, but it’s so so so important for your skin!
The decrease in the quality of my skin is noticeable dramatically after a night when I forget to wash my face. My face looks dull, all the fine lines are pronounced, my eyes feel irritated and some areas feel very tight and dry, while some areas are very oily because of foundation and sebum.
My favorite makeup removers are Lancome Bi-Facil Eye Makeup Remover and L’Oreal Micellar Cleansing Water Complete Cleanser Waterproof . I love these particular ones because they don’t leave greasy or oily residues on the skin and even the most stubborn waterproof makeup melts without a trace.
7. BONUS: Now it’s the perfect time for a mask or a skincare treatment
If you don’t have a lot of time in the morning to get ready, now it’s the perfect time to put on that sheet mask or try that facial treatment you’ve been wanting.
If it’s something that takes a few minutes, it’s perfect if you can merge it with the meditation/journaling practice and this way kill two birds with one stone. My favorites are the Innisfree Real Squeeze Mask.
Thank you so much for reading! Hope you found my tips useful. Don’t forget to follow me on Instagram and subscribe to my YouTube channel. As always, much love ♥️