Best Ways To Wind Down Before Going To Bed
Ah, sleep. Not many things recharge and refresh us these days. But good and adequate sleep remains to be the best way to rejuvenate ourselves. The benefits of proper shut-eye are plenty and endless. Most weight gain issues, anxiety, depressive behaviour, and addictive tendencies stem from the lack of sleep.
The studies and research are compelling on this one. Sleep allows our body to work uninterrupted. But it's not just sleeping anytime you want when you can. It's about creating a healthy body clock. That means sleeping at the same time every single day.
When our circadian rhythm is at work, our whole body functions much better. It knows when we are in bed, and we can sleep right away, it wakes us up without us feeling too groggy or tired.
You see, unlike some of us, our body thrives on consistent habits. It's like the gears, nuts, and bolts of a moving clock. When it is well oiled, it works for the benefit of everyone. But we also know that turning a routine into a habit takes time. It can be hard sometimes, and there are just too many distractions for us.
There's a lot of wrestling with ourselves involved in setting habits into place. I know for a fact how easy it is to cave into our hedonistic tendencies instead. But as one popular quote goes: we are what we repeatedly do. Excellence then is not an act, but a habit.
If you've had it with feeling tired every day if you want to lose weight, or if you just want to function better, here's how you can implement a solid bedtime ritual that will get your circadian rhythm in sync. Fall asleep on schedule, and trust me, other areas in your life will feel better too.
What Should A Routine Look Like?
Everyone's routine is different. Some people like to tire themselves out with physical activities like hitting the gym or going drinking before going to sleep. Others want a quiet night of reading before hitting the bed. Whatever you choose to do to relax and unwind, it should be something that sets you in the mood for rest. Take these helpful steps.
Step 1: Prepare for The Day
Part of ending the day, peacefully, is to prepare for the day ahead. This ensures that your morning is hassle-free. You don't need to rush for breakfast, or choosing what to wear, or rushing to your Zoom meeting. Preparing for the next day properly also means you won't be spending a good 2 hours eyes wide-open in bed racking your mind with activities you must do the next day.
Step 2: Practice a Hygienic Sleep Routine
Having proper sleep hygiene is the best way to maximize your evening. Sleep science tells us that our environment, the bedroom, affects our ability to relax. Naturally, if our room is messy, too hot, too loud, or too bright before bedtime, it will be a struggle to start resting. The same goes for our bodies. If the body is too dirty or if the muscles are too stiff, these factors in on our sleep.
Self-care and a solid sleep routine mean getting yourself into a proper sleep ritual. Pamper your face and skin. Self-loving activities will signal your body that it's time to rest. Before bedtime, use a soothing clay mask. Ensure that the skin around your eyes is vibrant and healthy with an eye-roller. Massage your body with a relaxing body oil Self-care done this way is not only indulgent but it can also be meditative.
Step 3: Unwind
Make it a point to do something every night that signals your mind its time to rest. Doing BWG's Bedtime Ritual pack is one example of an unwinding activity. It can be different for everyone. You can open a notebook and begin writing all your gratitude notes for the day. If writing isn't for you, try opening a calming book and read a few pages. Or you can listen to podcasts or guided breathing meditations.
Whatever routine you develop, know that being deliberate about the quality of your sleep is the right way to a healthier life.