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6 life changing things to do before bed
MINDFULNESS IS A CALMING STATE OF MIND, THAT SUITS EVERYDAY LIFE TOO
This is article has come from a week where sleep simply decided to avoid me. And if you have ever experienced insomnia or even just having trouble finding deep, restful sleep, then you know what I mean.
Joaquin never really has this issue. He is more of a sleep anywhere kind of guy, whereas I have nights where my mind simply never stops turning. On this week from hell, I started to become very clinical about my bed ritual..
Sleep is incredibly important because it enables the body to repair and be fit and ready for another day. Some of us might need a lot of sleep, others less, some of us might be night owls or early risers, but one thing we all have in common is that getting enough quality sleep can help protect our mental and physical health as well as overall quality of life.
HERE ARE SOME TIPS TO HELP YOU GET THE TRUE, BLISSFUL REST THAT YOU DESRVE.
1. LEAVE RADIO-FREQUENCY WAVES AT THE DOOR
This one seems pretty logical when you think about it. Between the blinking lights, and waves coming from our phones, tablets and computers, sleep can easily be disturbed. But more than that, keeping our appliances close means an easier reach for one last scroll. Temptation is mighty and when sleep avoids us and our phones are right there, it can be so easy to reach out a tired hand and use this time to answer a few e-mails or catch up on Ellen.
Keeping the phone in an other room helps to transform our beds into a safe heaven ruled by books and soft music, candles and warm socks.
Lastly, keeping the phone further away from us means less temptation to snooze. If you leave your phone at the entrance of your bedroom for example, it means you will be able to get up at the time you had set, allowing you to enjoy a cup of tea or coffee, a breakfast, maybe a few stretches or a relaxing shower before the start of your day.
Much better than to run to the door, a sad muffin in hand and only one shoe laced. Or is it just me ??
LOUISE HERE !
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2. WITNESS THE POWERS OF A WARM CUP OF TEA
You've probably guessed it by now, hot tea is basically my fix to any life problem. In this case I'm of course not talking about a cup of black tea, but of an infusion of calming plants.
Herbal teas have always been a popular choice when it comes to relaxing. For centuries, they have been used around the world as natural sleep remedies. Chamomile and lavender are an easy and efficient go to. If you want to get a little more fancy, Valerian root or lemon balm are both wonderful to treat insomnia, reduce stress and improve sleep as well.
Teas are soothing, they warm you up before the night and keep you hydrated. Basically a wonderful way to unwind !
3. AROMATHERAPY TO PEACE THE SENCES
Essential oils can have a powerful effect on our mood and senses. Anyone who has ever smelled fresh cookies in the oven knows that scents can influence how we feel.
When we smell something, our olfactory nerve sends signals to the part of our brain responsible for memory and mood. That's why a scent can make us feel brighter or recall a memory. It's also why aromatherapy is used for improving sleep.
Just as for teas, essential oils of lavender and chamomile are wonderful to help you sleep. You can also use bergamot or clary sage.
Essential oils also help us to relax and unwind because they change the energy from our day and create this soft, cozy bubble around our bed time.
You can use a diffuser in your bedroom, place a few drops on your pillow or add some to your night cream (making sure that they are suitable for applying on the skin).
4. CREATE THE RIGHT ENVIRONMENT
This one might get overlooked but fresh air is incredibly beneficial for sleep. It is a scientific fact that we sleep best in cooler environments. And it's true that nothing is more satisfying on a colder night than to snuggle under the covers !
You can crack open a window or simply turn down the heater.
5. RELEASE BODILY TENSION
Stretching and moving your body before sleep is an incredible way to wipe the slate clean from the stresses of the day that we carry in our bodies. By inviting some light movement in our body, we give it the tender love and care that it needs to help us relax. It also usually means that by focusing on the movement and our breath accompanying it, we let go of the stressors of the day. We anchor ourselves into the ground, into our bodies and can mentally unplug.
Keep it gentle and go easy, as a big workout could have the opposite effect. Focus on the areas of your body you haven't moved a lot during the day, like your hips, shoulders and neck.
6. LEAVE WORRIES BEHIND
Reading relaxes the mind before bed. It allows you to travel to a different place for a little while and forget about your daily worries. And nothing says relaxing like leaving all your problems behind, right ?
Reading also allows your muscles to relax and it slows down your breathing, leaving you feeling calmer. Of course, we would advice to stay away from the murder mysteries before bed..
Treating my bedtime as a sacred space dedicated to slowing down and relaxing has been incredible efficient for me. Helping to induce sleep and feel comfortable with both mind and body is essential to bring a peaceful rest.
I TAKE ALL OF THESE STEPS RELIGIOUSLY AT NIGHT AND NOT ONLY HAS IT IMPROVED MY QUALITY OF SLEEP, IT HAS BECOME A LOVELY ROUTINE TO COME BACK TO EACH DAY.
