The key to a good night sleep is being able to relax in the hour or two before you climb into bed. It makes sense, doesn’t it? If your body is relaxed, your mind will follow. There’s a lot you can do to relax at night but many of us struggle to fall asleep at night and stay asleep. We toss and turn, or pop supplements and pills before we can drift off. If you have trouble falling asleep, staying asleep, or you simply want to work on a better bedtime routine, here are some simple ways to introduce calm into your evenings.
1. Get your stretch on – Gentle stretches are a great addition to your nighttime routine. Remain gentle in your movements. This isn’t a late night workout. It’s part of relaxing and getting your body ready for sleep. Roll back those shoulders, work out the kinks in your neck, and stretch those limbs. Roll your head in clockwise and counterclockwise positions. Remain in each stretch for at least 15 seconds.
2. Breathe it out – Breathing exercises will help calm anxiety and increase sleep quality. Breathing detoxifies the body and signals it to calm down. A deep breathing exercise before bed can help with insomnia. These exercises also strengthen the cardiovascular muscles and improve blood pressure. One of my favorites is 4-7-8. Close your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly and completely through your mouth making a whoosh sound for a count of eight. Complete this cycle three times.
3. Stress relieving soak – Take a warm bath an hour or two before bedtime to help lower your temperature, which alerts your body that it’s bedtime. A warm bath helps relax your muscles, your body, and even quiets your mind. Make sure the bath is long enough to warm you up. A minimum of 15 minutes is good. As a bonus, add 1 cup of Epsom Salt to your running bath for a more relaxing soak.
4. Calm your senses with essential oils - There are calming scents that will help slow down your body and mind when it’s time to go to sleep. Light a scented candle for a little while or diffuse some oils while you’re taking your warm bath. Lavender and ylang ylang have been favorites to slow down the mind and bring on the calm at bedtime. These oils will also improve dry and irritated skin. Add a few drops to a carrier oil (such as sweet almond, coconut, or jojoba oil) and rub the essential oils onto the soles of your feet. The large pores on your feet are ideal for transdermal absorption, allowing the oils to pass through your skin quickly and release benefits of a restful night.
One of our products to add to your bedtime routine is the True Esscents Lavender or Good Night Body & Massage Oil. The relaxing aroma combined with your bedtime routine will carry you off to dreamland in no time.
Peace, love & healthy skin!