Would you like to have a great evening routine to help you wind down and leave the day behind?
According to the CDC, One-third of Americans don’t get enough sleep on a regular basis. If this sounds familiar, don’t worry – we have the solutions. Creating a bedtime routine is an easy step you can do to improve your evenings and enjoy a deeper and more restful sleep. The things I describe below are ones I try to get to every night. The great thing is that you just need to start with a couple and go from there as you build your own evening routine.
My All-Natural Bedtime Routine For Restful Sleep
Wind Down Before Bedtime
As I have written about in other blog posts, it’s important to have a great evening routine so you set your body up for a restful sleep and help make tomorrow start off to be a great day!
So, give yourself time to “wind down” before bedtime. Most of us get caught up in doing things around the house, or work and are just on autopilot. Some people even use their phones up till the moment they go to bed? Sound familiar? I have done this hundreds of times!
So give some thought to what a good bedtime ritual for yourself is that works. It should be something that you can turn into a habit and realistically do most nights. For example, try to spend the last hour or two before bed away from your phone or computer. Researchers now think that screen time is incredibly stimulating for the brain, so this will help set up your body to sleep better. And it will bring a new sense of relaxation too.
Also, if you are working a lot on the evening on your phone or tablet or computer for work, you might benefit from using blue light blocking glasses in the evening. These glasses block the blue light that comes from our digital devices. Some people think the blue light impacts the circadian rhythm patterns we all have and suppresses your melatonin levels (the hormone that naturally tells your body when it’s time to sleep). In brief, the idea is that blue light over stimulates your body and makes it harder to fall asleep and prevents you from sleeping as deeply.
Fast Before Bed
It’s more difficult to sleep if your stomach is full and your body’s digestive system has to work hard while you are sleeping. And basically this is super easy if you don’t snack after dinner. It’s really easy just plan to eat your last meal of the day at least three hours before bedtime.
Drink a Warm Ayurvedic Elixir (or Herbal tea)
- Before bed, you might try a classic Ayurvedic blend of warm milk (dairy or alternative), honey, and turmeric. You can buy an excellent and easy to make powdered version of golden milk powder so you always have it at home. Or if you want to make it from scratch, see my blog post on how to make a delicious golden milk in only 5 minutes!
- If you’re not a fan of turmeric, try cinnamon instead. It’s a great flavor in the fall or really any time of the year. The warmth of the beverage soothes you to sleep and aids in digestive health, too.
- If that option doesn’t sound right for you, you can enjoy an herbal tea free of caffeine as your bedtime treat.
- Here are a few good options – Wellness teabag variety pack or a yogi tea that is specially formulated for bedtime and to support a good night’s sleep.
Take a few deep breaths and allow your system to relax fully. If you have time to meditate for a few minutes that is the best option.
And if you want to try a really simple method just count the seconds as you are breathing in and breathing out. Try to get to at least 5 seconds on your inhale and exhale. And see if you can increase the time a bit too. Slowing down your breaths will help your nervous system relax. And if you do it very gradually its a super simple thing to do and you can even do it will laying in bed or even watching tv.
As you breath, clear your mind of any thoughts of the day’s events or tomorrow’s to-dos. Allow yourself to let today go so you can drift to sleep worry-free and start fresh tomorrow morning.
Sooth Yourself With Sound
Music can help your body relax. Try music without words. If you have a device that plays music like an Alexa device, you can simply say “Alexa, play chill music.” Or Alexa play “binaural beats” and then your Alexa will play some relaxing music. It’s important to have music without words so it doesn’t make you think. Find the music that works for you and allow the relaxing music to help be part of your evening routine.
Our bodies need a good night’s rest. Restricting your hours of sleep or dealing with insomnia can wreak havoc on your health. It impacts your mood and your focus during the day, as well. Good sleep hygiene can be improved by adding some simple habits to your routine. These will help you to get on a more realistic and consistent sleep schedule. Try these things if you want to improve your slumber.
Stay on Schedule
Instead of maintaining erratic hours, try setting a sleep routine that is the same every day. Go to bed and wake up at the same time seven days a week in order to help regulate your body. Soon, you’ll automatically feel tired when it’s bedtime, sleep the whole night through, and wake up refreshed.
Create a Ritual
Creating a quiet night time routine can help your body and brain to know when it’s time to wind down. This can be a very pleasant activity you may find you enjoy. Try to move away from bright lights and the blue light of electronic devices. Add quiet music and herbal tea, if you’d like. A bath or reading a book can be nice, too.
Avoid Certain Substances
Some things like caffeine, alcohol, nicotine, and spicy foods are terrible for sleep. Avoid them three to four hours before going to bed. They can make it hard to fall asleep or disrupt your sleep cycle, leading to nightly wakings.
Adjust Your Environment
Is your bedroom conducive to sleep? Some simple changes can ensure that it is. Try to make your space cool, dark, and as quiet as possible. Light blocking curtains help, and you can turn your thermostat down a few degrees before heading to bed. Noise machines help some people fall asleep and drown out distracting sounds. You could also try noise canceling headphones or ear plugs.
Don’t Toss and Turn
If you should have trouble falling asleep, don’t subject yourself to the frustration of tossing and turning. Just get up and read some more or engage in another quiet activity. It can help to go to another room to do this. About 20 minutes to a half hour should do the trick. Notice if you’re feeling sleepy and then go back to bed to try again.
Keep these simple habits in mind if you want to consistently sleep better. Some may work better than others for you, but they’re bound to make a difference. It’s easy to underestimate the importance of a good night’s rest. Give these tips a try, and you’ll be sleeping like a baby in no time.
Summary – Bedtime Routine
In summary, hope you try my routine and start to create an all natural bedtime routine that will help you have a great night’s rest and get tomorrow off to a great start.
Please leave a comment below and let me know about your evening routines around sleep.
Disclaimer: This publication is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. We make no warranties with respect to the accuracy, applicability of its contents or any omissions.
Related: Add a Kansa Wand to your evening skincare routine.