A Calming Night Routine

Eat a Light and Healthy Dinner

Eating heavy meals late at night can result in digestive issues, which damage sleep quality and often cause weight gain. Limit your dinner portion and incorporate healthy options like nuts, yogurt, or oatmeal. This can boost your melatonin levels before sleeping.

Also, avoid alcohol at night. Alcohol is a depressant that may make you sleepy initially, but it quickly lowers melatonin levels, keeping you awake longer. This further disrupts your circadian rhythm and causes poor sleep.

Pamper Your Skin

Sleeping with makeup and pollutants on your skin can result in premature aging, enlarged pores, and other issues. During the night, the skin absorbs nutrients better than during the day. Therefore, it’s important to have a separate night skincare regimen.

Steps for a basic night skincare routine:

1. Remove your makeup thoroughly with a makeup remover.
2. Clean your skin using a gentle, antioxidant-rich cleanser.
3. Apply toner to balance pH and moisture levels.
4. Apply treatments suggested for your skin condition.
5. Apply eye cream and then moisturizer.

Make Your Bed

Perhaps the most important part of a good bedtime routine is tidying up your bed before going to sleep. Clean sheets, a fluffed duvet, and plumped pillows create a welcoming and cozy environment, which is important for restful sleep.

Choose sheets made of high-quality, natural, and breathable materials such as cotton, linen, bamboo, or eucalyptus. These materials are soft to the skin and moisture-wicking, keeping sleep comfortable and preventing overheating.

Look for Oeko-Tex certification when choosing bedding, as it ensures the materials contain no harmful chemical residues. Sleeping on bedding with toxic chemicals may cause skin irritations, allergies, and other health issues.

Have Bedtime Tea

A cup of warm bedtime tea infused with herbs can help calm your mind and relax your body before sleep.

Recommended bedtime teas include:

• Chamomile tea
• Peppermint tea
• Green tea
• Lavender tea
• Magnolia bark tea

You can also explore other herbal flavors or teas infused with a combination of healing herbs. Bedtime tea is a simple way to relax and improve sleep quality.

Light Some Candles for Relaxation

The flame of a candle has a calming effect and can influence both your mind and emotions. Candles illuminate your space with warmth, love, and healing energy, promoting relaxation.

Scented candles enhance this effect. Fragrances with calming properties can help you feel good and naturally sleep more peacefully.

Cool Down by Taking a Hot Bath

Our body temperature naturally dips at night. Taking a hot bath raises your temperature, and the rapid cool-down afterward relaxes your body.

Like a post-workout sauna, a hot bath relieves muscle tension. Heat increases blood flow, which helps ease sore muscles that could interfere with sleep. Soak in a hot tub for 20-30 minutes about two hours before bed. Avoid bathing too close to bedtime, as your body may not have enough time to cool down properly.

Don’t forget to apply body lotion after the bath. It helps create a barrier to prevent water loss and keeps your skin soft, smooth, and hydrated.

Journaling or Planning for the Next Day

Racing thoughts can make it difficult to sleep. Writing them down helps release them, giving clarity and peace of mind.

Develop a habit of journaling before bedtime. Vent your worries, reflect on good events from the day, show gratitude, and recall your goals.

You can also create a quick to-do list for the next day to sleep with the reassurance that your day is organized. This practice not only improves sleep but also enhances overall well-being.

Bonus Tips

You can also listen to soothing music or read an inspiring book. Establish family bedtime rituals to increase feelings of love, trust, and happiness. Sweet dreams!