Sleep and rest are cornerstones of good health (1) and your night time routine can be key to ensuring you get your full quota, each and every night. You may wish to read this in conjunction with our article ‘The Lost Art of Rest’ which describes how important it is to prioritise sleep, rest, and routines that soothe.
What prevents a good night’s sleep?
There are many things that can disrupt your sleep and leave you feeling tired and listless all day. Stress and anxiety are common causes, as well as exposure to blue screens, and consuming food, caffeine, alcohol and other drugs near bed time (2).
Here we outline a routine that can help you wind down in that crucial hour before bed, and feel marvellously relaxed and soothed before you fall into a deep, peaceful sleep.
Night time routine
- Make sure your last meai is finished 2 to 3 hours before bed, and your last alcoholic drink at least 3 hours before bed. Alcohol can lead to fragmented sleep and fewer REM cycles, resulting in poorer quality sleep, so avoid it completely if you can. Caffeine consumption should stop at least 6 hours before bed, longer for those who are sensitive to it. So if you go to bed at 10pm, your last dose of caffeine should be at 4pm.
- Check that your bed is cosy and inviting, with clean sheets and a comfortable pillow. Your bedroom should be well-ventilated and quiet, and the temperature cool. If necessary, invest in comfortable ear plugs and a night mask.
- Put your phone on ‘do not disturb’ at least 1 hour before bed - longer if possible. At the same time, put away your computer, laptop and tablet and turn off the TV. Don’t be tempted to go back - this is important wind down time that will prepare you for your best, deepest sleep ever.
- Take a shower or bath now to begin the wind-down process. Some recommend a cold shower to help relieve stress - yes even before bed! (3).
- Use a towel to dab away excess water and apply either Sesame & Frankincense Body Oil, Frankincense & Orange Body cream or Everybody Cream to your arms, legs and body. If you wish, you can perform an Ayurvedic body massage to release tension and calm the mind in preparation for sleep.
- Cleanse the face and neck with Makeup Remover & Cleansing Oil (or this step can be carried out in the shower if you prefer). Spray Pure Hydrosol Toner to the face and neck, breathing in the calming scent.
- Apply your preferred Face Serum or Face Cream (Rich, Light, Skin Saviour or Everybody) and perform an Ayurvedic face massage - this takes 5 minutes and will leave the skin feeling revitalised and radiant.
- Get into your pyjamas and now is the time to really begin settling the mind. There are many ways to do this - we recommend doing whatever appeals most. Here are some options:
- Dim the lights and put on soft music (I like to play cool jazz quietly in the background).
- Practice gentle yoga - start with gentle stretches like child’s pose, cat-cow and forward fold. Focus on your breath as you hold each position for 3-5 deep breaths. Additional relaxing poses include legs up the wall, happy baby and gentle seated twists. These poses release tension in the body and soothe the mind.
- Meditate - Get into a comfortable sitting position, close eyes and take deep, slow breaths, breathing through the nose. Scan the body starting with the toes and working your way to the top of your head, releasing tension in each part as your mind touches it. If thoughts appear, acknowledge them without judgement, and return to breathing. Imagine each exhalation as a release of your day’s stress. I sometimes like to do a guided meditation - I like the Insight Timer app (although it does involve going near my phone!).
- Journal - dedicate 10-15 minutes to write whatever comes into your mind, without concern for grammar or structure, letting your thoughts flow naturally. Getting your thoughts out onto the page should reduce a tendency to dwell on problems once you're in bed. Finish with gratitude for three things that happened today.
- Read - choose genres like fiction, poetry or personal development rather than thrillers or topics that you find stimulating.
Once in bed, give yourself time to fall asleep. If you’re having difficulty, focus on the breath and scan the body, relaxing each part as your mind travels through it, and allow yourself to gently drift off. Bonne nuit!
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