Sleep plays such a critical role in our ability to function. Both our mental and physical health are greatly impacted by our sleep patterns.
Making time to truly unwind from the pressures of the day in ways that nourish your mind, body and soul can influence how well you’re able to sleep.
Adding an evening self-care routine can help you reach a calmer, more restful state and allow you to get better, longer sleep that will pay off with a more productive day.
If you’re looking to add calm and serenity to your bedtime routine, here are some things you should do before you turn in.
Put down the devices.
As challenging as it can be to unplug before bed, putting down the devices is an important step in helping your brain get itself into sleep mode.
Backlit devices, like our phones and tablets, emit blue light which has been shown to interfere with the natural production of melatonin, a chemical our bodies use to regulate our sleep cycles, making it hard to get to sleep and stay there.
Promise yourself you’ll put your phone down before you begin your nighttime routine. Also consider plugging it in to charge outside of your bedroom, so you’re not tempted to check in again before you turn in for the night or reach for it too early in the morning.
Take a bath.
Bathing in soothing, warm water can have numerous positive effects on your body, many of which can help you sleep better.
Research has shown that warm baths can help improve breathing while also providing positive anti-inflammatory responses. They can also aid in the reduction of pain, improve blood circulation, and relieve stress, all of which can help you achieve a more restful night of sleep.
If you don’t have the time to make nightly bathing a part of your evening self-care routine, a shower works too!
Simply spending time in the soothing heat of the warm water will allow your body to relax, unwind and get in the mindset for sleep.
Have a warm drink.
Moms have been sending their children to bed after a warm cup of milk for centuries. It could be because cow's milk is full of tryptophan, which the body uses to make melatonin (a natural wake-sleep cycle regulator), but it’s just as much because a warm pre-bed beverage is soothing.
Cow’s milk isn’t the only option if you’re looking for a drink that can help you reach dreamland a little more easily.
Warm almond milk, coconut milk, or golden milk, a soothing Indian beverage spiced with tumeric that can be dairy free and vegan, can all help produce a calmer state when enjoyed before bed. Herbal tea, particularly chamomile tea, is also often used by those who suffer from insomnia.
If you prefer tea, drink it without sweetner, and be sure the tea you select is caffeine-free to prevent feeling jittery before you head to bed.
Try meditation.
Meditation is a great way to release stress, a common barrier to restful sleep.
It helps ground you, regulate your breathing, and release anxiety so you can relax.
If you’re new to the practice or not quite sold on the idea of meditating, a guided meditation app like Calm can help you unwind at night.
Turn it on and set the timer to auto-shut off so you don’t have to worry about pressing stop before you drift off.
Take your Driftoff.
Even with the most attentive evening self-care routine, finding your perfect sleep can be challenging.
If you need a little more help drifting off, try our Driftoff sleep formula.
This relaxation support supplement provides a calming blend of adaptogens to help support normal healthy sleep cycles.
The combination of L-tryptophan, melatonin, and GABA is teamed with an herbal blend for a relaxing, non-habit-forming sleep aid that can be perfect for helping you get the restful night sleep you’ve been looking for.
A nightly investment in yourself will pay off in the morning by allowing you to feel rested enough to face a new day with energy and focus in both the short and long term.
