We often hear how important getting 8 hours of sleep a night is, however it’s not always as simple as knowing the amount of time you should be sleeping. There are so many factors that can impact the duration and quality of your shut eye, as well as how easily you are able to drift off in the first place.
A key part of my philosophy is rest! It is essential for our physical, mental and emotional wellbeing. It’s the time for us to recharge and reset, helping maintain a state of balance inside and out. When we allow ourselves to wind down, we’re able to better reconnect with ourselves, find clarity and gain energy. When we have more energy, we are better equipped to tackle our days (and our nights!) and live our best lives.
Your body is always talking to you – you just have to stop and listen. When we’re busy and tired, it can be easy to get stuck in a cycle of doing too much and pushing on despite signals that you need to rest.
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This is your gentle reminder of the power and the necessity of slowing down. I have struggled with insomnia during different periods of my life, and I deeply understand how crucial rest is not only for our physical health but for our mental and emotional balance as well.
My nighttime routine
What I have discovered is that having a nighttime ritual is key to falling into a deep sleep each night. Here’s what my calming routine looks like…
Switch off from social media and technology 1-2 hours before bed
This can be hard at first but it is so important when it comes to sleep. Our phones and laptops emit blue light which can disrupt our sleep patterns. Disconnecting from social media and my emails around 8.30-9pm each evening is also incredibly grounding and allows me to be present with myself and my loved ones.
Epsom salt bath
I love having a bath with a few drops of lavender essential oil and Epsom salt. This really helps the body to rest and decompress, signaling time for bed. The relaxing aroma coupled with the therapeutic salts creates a sensory experience that rejuvenates both body and mind. It’s such a beautiful act of self-care that I highly recommend.
Herbal tea
Next I have a cup of chamomile apple tea. Enjoying a cup of tea at night supports sleep in 2 complimentary ways. Firstly, many herbal teas contain compounds that help to calm our nervous system. Secondly, the simple ritual of taking time out to stop and make a tea can be a calming process in itself.
Gratitude practice
This simple act cultivates a positive mindset and nurtures a soul-nourished heart. Before drifting off to sleep, I like to reflect on three things I’m grateful for from the day. It can be as small as a kind gesture or a delicious meal, or something bigger like an accomplishment or a meaningful conversation.
10 minutes of legs up the wall
Yes, this is exactly as it sounds! Before bed I take 10 minutes to lay down, shuffling as close to a wall as is comfortable and then sliding my legs up, allowing the weight of them to rest on the wall itself. I lay there and focus on breathing in through my nostrils and out through my mouth. This is an incredibly calming pose and soothes the nervous system, preparing me for a deep sleep.
Nighttime supplementation
As part of my nightly ritual, I take magnesium before bedtime. Known for its muscle relaxation and energy production support, it’s a wonderful way to prepare the body for rest and rejuvenation. Taking a multi-strain probiotic supplement also helps to maintain balance in my gut microbiome which has been linked to improved sleep quality.
Remember that creating a nighttime ritual is deeply personal to you – it should reflect what brings you peace and calm. It should be your sacred time to unwind and let go of the day’s stress. If you’re not already, it’s time to start prioritising rest and letting go of the myth that you have to push yourself 24/7 for success. By nurturing yourself and replenishing your energy, you create a solid foundation for a happier, kinder and more fulfilling life of balance.
I hope these suggestions inspire you to create your own sleepy routine. Sweet dreams!
