The perfect wind-down routine

Creating a nourishing wind-down routine before bed is a vital practice to help transition your body and mind into a peaceful state, ready for restful sleep - and we all know how important a quality night of slumber is for our wellbeing!

By incorporating this wind-down routine into your daily life, you’re signalling to your body that it's time to slow down, which can significantly enhance your sleep quality. 

This routine is not just about ending the day, but about creating a sacred space for yourself, allowing you to unwind, reflect, and relax.

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Feelings: Feel calm, feel relaxed.

Time required: 1-2 hours

What you’ll need: Yourself, some calming tea and a candle or incense.

Instructions:

1. An hour before bedtime, start dimming the lights in your home. This helps signal your body that it's time to wind down, encouraging the production of melatonin, the sleep hormone.
2. Create a relaxing atmosphere by lighting some incense or a scented candle with a soft, calming fragrance. The gentle scent can help ease your mind and prepare it for rest.
3. Brew a cup of calming herbal tea, like chamomile or lavender, known for their relaxing properties. Holding a warm cup and taking slow sips can be incredibly soothing and can help you to slow down and unwind.
4. At least 30 minutes before bed, turn off your phone or put it on 'Do Not Disturb' mode. Reducing exposure to screens can significantly improve your sleep quality by minimising blue light interference, which can disrupt your sleep cycle. 
5. Do a brain dump. What has been on your mind today? Is there anything you need to do tomorrow? By dumping your thoughts down on paper, you clear your mind, making it easier to drift off to sleep.
6. Take a warm bath or shower and wash the worries of your day away. This not only cleanses your body but also helps relax your muscles, making it easier to fall asleep.
7. Finish your routine with some gentle stretching or deep breathing exercises. This practice can help release any physical tension and calm your mind, preparing you for a deep and restorative sleep.