Healthy Evening Routine
The PM magic hour is imperatively important as much as your morning routine. Twilight time is all about self-care and tranquil moments of relaxation before you hit the pillow. After decompressing from a long day, it's important to wind down and steal away 60-90 minutes of alone-time. This ideal routine will help you transition from the AM to PM smoother, helping you make your evening routine so irresistible that the hard worker in you has no other choice but to emotionally unwind, relax and take time for yourself. Whatever you do in the hours before bed has the power to set you up for success the following day.
I.DECIDE ON A SET BEDTIME.
Setting a bedtime ensures that at least part of your day is in routine. Decide on your bed-and wake-up times, and stick to them every day. Following a consistent routine helps train your brain to naturally feel tired when it's bedtime. Schedule a time to begin your bedtime routine every night, anywhere between 60-90 minutes before bedtime.
II.THE WIND DOWN ALARM OR DO NOT DISTURB MODE.
It's time to separate work from bed and say goodnight to your phone, emails and electronics at the beginning of your bedtime routine. One way to put this boundary in place is to set a wind down alarm and or do not disturb on your device and put away the screens at bedtime. The "blue light" of the screen impacts the brain's production of melatonin, delaying the onset of sleep. This is more than enough reason to undertake a media fast for a good night's sleep.
III.MEDITATE.
Choose a quiet, peaceful environment. Putting aside 10-15 minutes to meditate each night can be immensely beneficial to help calm your mind in preparation for sleep.
IV.DRINK A WARM BEVERAGE.
Fortunately, what you drink before bedtime could help you enjoy a more restful night. Sipping a soothing cup of warm herbal tea or a nice warm mug of milk is effective in stress reduction and might be responsible for its sleep boosting properties.
V.DISCONNECT TO RECONNECT.
The last hour before bed is perfect for journaling by putting pen to paper focusing specifically on positive events. Journaling regularly can become a soothing part of your bedtime routine and could help you fall asleep more easily. Here are a few tips you can do to have a restful night:
1. Gratitude.
Write down three things you are grateful for. When you take the time to focus on the good things in your life, you naturally become more positive.
2 Affirmations.
Write down three affirmations that strengthen your faith. Your words are powerful and when you combine the most positive words in one place, backed with strong intention, you hit the spot. Remember, make your affirmations short and in present tense.
3. Reflect on your day.
Write down your thoughts, it'll allowyou to mentally wrap your day, and will help you get in a better frame of mind for sleep.
VI.INDULGE IN A WARM BATH WITH DM WELLNESS DETOX BATH SALT.
We are living in the age of bathfluence; luxuriating in a long warm bath that actually has medicinal benefits. Soak for a minimum of 20 minutes, breathe, relax. The warm water soothes us and helps put us in a meditative state and will aid in you sleeping more deeply.
VII.DIM YOUR LIGHTS.
Since light affects your melatonin production, it can be especially difficult for our bodies to get the natural cues to go to sleep. To increase melatonin production is to get as much light as you can during the day, and then after dusk, keeping your lights as dim as possible.
VIII.LISTEN TO MUSIC.
Since the key to preparing for sleep is to do something that's "relaxing for the body and calming for the mind," music has significant power to help reduce stress and anxiety, and bring back nostalgic memories to help you drift off to a peaceful sleep.
IX.IMPROVING YOUR SLEEP WITH SPIRITUALITY.
One of the best ways to get a great night's rest is to once again, claim inner peace and unite your heart on a spiritual level. For many this would be praying before bed. This nightly practice that allows you to give up your worries before you rest. Find a prayer that means the most to you and your relationship with God. Remember, God is by your side and is there to give you the help you need.
I.DECIDE ON A SET BEDTIME.
Setting a bedtime ensures that at least part of your day is in routine. Decide on your bed-and wake-up times, and stick to them every day. Following a consistent routine helps train your brain to naturally feel tired when it's bedtime. Schedule a time to begin your bedtime routine every night, anywhere between 60-90 minutes before bedtime.
II.THE WIND DOWN ALARM OR DO NOT DISTURB MODE.
It's time to separate work from bed and say goodnight to your phone, emails and electronics at the beginning of your bedtime routine. One way to put this boundary in place is to set a wind down alarm and or do not disturb on your device and put away the screens at bedtime. The "blue light" of the screen impacts the brain's production of melatonin, delaying the onset of sleep. This is more than enough reason to undertake a media fast for a good night's sleep.
III.MEDITATE.
Choose a quiet, peaceful environment. Putting aside 10-15 minutes to meditate each night can be immensely beneficial to help calm your mind in preparation for sleep.
IV.DRINK A WARM BEVERAGE.
Fortunately, what you drink before bedtime could help you enjoy a more restful night. Sipping a soothing cup of warm herbal tea or a nice warm mug of milk is effective in stress reduction and might be responsible for its sleep boosting properties.
V.DISCONNECT TO RECONNECT.
The last hour before bed is perfect for journaling by putting pen to paper focusing specifically on positive events. Journaling regularly can become a soothing part of your bedtime routine and could help you fall asleep more easily. Here are a few tips you can do to have a restful night:
1. Gratitude.
Write down three things you are grateful for. When you take the time to focus on the good things in your life, you naturally become more positive.
2 Affirmations.
Write down three affirmations that strengthen your faith. Your words are powerful and when you combine the most positive words in one place, backed with strong intention, you hit the spot. Remember, make your affirmations short and in present tense.
3. Reflect on your day.
Write down your thoughts, it'll allowyou to mentally wrap your day, and will help you get in a better frame of mind for sleep.
VI.INDULGE IN A WARM BATH WITH DM WELLNESS DETOX BATH SALT.
We are living in the age of bathfluence; luxuriating in a long warm bath that actually has medicinal benefits. Soak for a minimum of 20 minutes, breathe, relax. The warm water soothes us and helps put us in a meditative state and will aid in you sleeping more deeply.
VII.DIM YOUR LIGHTS.
Since light affects your melatonin production, it can be especially difficult for our bodies to get the natural cues to go to sleep. To increase melatonin production is to get as much light as you can during the day, and then after dusk, keeping your lights as dim as possible.
VIII.LISTEN TO MUSIC.
Since the key to preparing for sleep is to do something that's "relaxing for the body and calming for the mind," music has significant power to help reduce stress and anxiety, and bring back nostalgic memories to help you drift off to a peaceful sleep.
IX.IMPROVING YOUR SLEEP WITH SPIRITUALITY.
One of the best ways to get a great night's rest is to once again, claim inner peace and unite your heart on a spiritual level. For many this would be praying before bed. This nightly practice that allows you to give up your worries before you rest. Find a prayer that means the most to you and your relationship with God. Remember, God is by your side and is there to give you the help you need.