Your evening ritual is the only thing standing between you and a good night’s sleep
Creating a beautiful habit and evening ritual is what you need to finally relax and unwind before sleep. Make late evening a sacred time just for yourself.
In the past few years, people have been working remotely more than ever before, and that makes it harder and harder to “turn your brain off” before sleep. Learn how to get the best sleep at night with healthy habits.
What causes lack of deep sleep?
In short– stress and aging. There are other signs of lack of deep sleep such as feeling drowsy, with reduced attention or having cravings for high-calorie foods.
A combination of blue light, the blurring of lines between work and home, and your mind constantly being “on” waiting for an email or Slack message makes it harder and harder to feel rested.
What is the 10 3 2 1 0 rule for sleep?
This sleep formula is a method shared by Dr. Andrade that consists of:
- No more caffeine 10 hours before bed
- No more food or acohol 3 hours before bed
- No more work 2 hours before bed
- No more screen time 1 hour before bed
- 0: The number of times you'll need to hit snooze in the morning
As you can see, this fascinating sleep formula comes down to being strict about building healthy sleep habits.
How to get the best sleep at night naturally
Setting a routine allows wellness and self-care to flow into your life and help you get the best sleep at night, handle stress and start your days feeling centered.
- Explore the best foods before bedtime
- Start an evening ritual
Tips to help you sleep better and start an evening ritual
1. Shut off your work mode and make a plan for tomorrow
The best part of ending the day is planning for the next. Why? The whole point of turning off your “work mode” is to practice a final brain dump of all those things that are on your mind and were left hanging around.
Get comfortable with leaving for tomorrow, what you didn’t finish or do today. Creating these strict mental boundaries is what will make you release all the mental clutter that doesn’t allow you to relax in the evenings.
Plan to wake up with enough time to enjoy your time before work. Create a short list of what you plan to do, and quiet the part of your mind that worries about responsibilities.
You know what needs to be done, and you don’t have to worry about it anymore.
2. Dim the lights and set the mood to get “out of the office”
The second part of embracing an evening routine is to let yourself clock out of work. In fact, make yourself clock out of work.
Set your availability to “away” on messaging – do not disturb, cannot come to the phone right now. Whatever it takes. This time is for you.
Then step into your bedroom, turn off harsh overhead lights in favor of lamps, and play some soft music.
3. Begin the unwinding ritual to transition your mood to one of rest
Your ritual is meant to trigger your body to disconnect. It’s a physical moment of letting go of looking at screens, speaking to people, and any restless thoughts.
The most important part of this step is physical calming. Everyone is unique, and different techniques will speak to different personality types. If you dislike repetition, you could practice a different version of this evening ritual each night. Here are just a few of our favorite options:
Stretching and yoga is important for relaxing your muscles, soothing aches and pains, and grounding yourself.
For a more luxurious immersion into a different world, take a relaxing bubble bath with your favorite scents. For nights where you have a little more time, take this step even further and enjoy a home spa experience.
Massage your muscles to trigger them to relax with moisturizing oils or lotions - you can massage neck pain and relieve stress yourself at home. Choose scents that speak to you, reminding you of joyful occasions or when you were at your most peaceful.
If you prefer a more passive act of self-care, take a short walk outside. Reconnection with nature is incredibly healing for mood and stress relief. Walks on neighborhood or city streets give you fresh air, get the blood circulating in your body, and give you a chance to reflect and wind down.
No matter how you choose to disconnect, your mind and body will thank you.
4. Light a candle, loosen your body, and read for 30 minutes before bed
Your space has been cleansed from negative energy, your body has disconnected from stress, and your worries about the next day have been put to rest.
Continue to stay away from blue light, and light a candle to soothe your mind with aromas that relax.
Reading is a wonderful way to settle into bed, get cozy, and enjoy your last 30 minutes before bed.
5. Settle in for a night of rest
No screens or worries can come between you and a night of restful sleep.
The last step of your peaceful evening ritual is drifting away. Our Aromatic Eye Pillow soothes exhausted eyes with a comfortable weight, and gorgeously scented botanicals to provide true relaxation.
Blocking out all light–even natural light–is key to maintaining your body’s natural sleep cycle and feeling rested. Whether it be through blackout curtains or eye pillow, make sure your room is as dark as it can be.
Taking care of yourself isn’t a chore, it’s a gift to yourself
Consistent evening rituals are the trigger for great sleep, disconnecting from work, feeling better, and ultimately, being happier.
When it comes to your skin, sleep, and health, you deserve the best using vegan, natural products pampers your body with luxury and wholesome goodness. It also helps you live your values. High-quality, cruelty-free products are best for the earth and best for you. Check out our products and give yourself a wellness gift.
Treat yourself the way you would treat your very best friend. The time has come to treasure your own wellness the way you value other people.
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