Today, many of us have so much going on in our lives, that winding down before bed can often be a task in itself.
Finding a night-time routine can help you achieve a better-quality sleep, and sticking to your routine will help trigger your body and mind to start to prepare for sleep.
Here are some great ways to help you wind down for a better slumber.
DIM THE LIGHTS
Melatonin is a natural hormone produced by the pineal gland in the brain, it sends a signal to the brain that it’s time to rest. Your exposure to light can decrease and increase your Melatonin. Dimming the lights 1 hour before bedtime can help encourage your body and mind to prepare for sleep. Having no light in the bedroom is also beneficial in helping you sleep. If light is unavoidable try wearing an eye mask.
NO MORE SCREENS
As hard as it is for everyone to part ways with phones, tablets, computers and TV’s at night, these devices are often stimulating our minds and as we talked about above the light emitted from these devices can signal and stimulate your brain. Taking a break from these devices can help your mind wind down.
“I love to turn my phone on flight mode and just zone out.” – Miranda
Try a guided meditation to help you let go of the day’s stresses. You can start with just a few minutes before bed and then work your way up to 15-20 minutes.
“Meditation is an incredible tool for me to calm my mind and help me form a deeper connection with myself and others.” – Miranda
Here are some of Miranda’s favorite guided meditations:
- Ramdesh Kaur, Journey into Stillness
- Meditation Time
Listen to Music
Like lullabies to a baby, soothing music can help to focus your mind on the melody. Music can help to lower your heart rate and breathing. Slow tunes are ideal, those around 60 BPM. Create a playlist of your favorite slow songs to help you unwind.
Put pen to paper
Writing down what’s on your mind can help you relax. Write your to-do list for tomorrow, what you’re grateful for, a journal entry or jot down anything that might be on your mind that’s keeping you up at night. It gets everything out of your mind and onto the page.
Read a Book
Reading a light-hearted novel can help reduce stress, ease your mind and relax your body before sleep.
“I love to read books to Flynn and then will often read a book myself.” – Miranda
Some of Miranda’s Must-Read books are:
- Wherever You Go There You Are by Jon Kabat-Zinn
- Big Magic by Elizabeth Gilbert
- The Alchemist by Paulo Coelho
- Maybe It’s You by Lauren Handel Zander
- Fierce Conversations by Susan Scott
- Tribal Leadership by Dave Logan
A WARM BATH
One of Miranda’s favorite ways to wind down when given the chance, is to take a bath at the end of a long day.
“I take a bath each night with both my sons Flynn and Hart… it’s a really beautiful way to bond and connect with them, and unwind after a busy day. I like to add a few drops of the Noni Glow Body Oil to the bath water so it’s very nourishing – especially for Hart as he has quite dry sensitive skin.” – Miranda
“I also have a Sunday night bath ritual I really enjoy…. I like to set the ambience, dim the bathroom lights, burn palo santo to clear the space and play some calming music (anything by Krishna Das or Snatam Kaur).
See Miranda’s relaxing bath ritual here to help calm and detoxify your mind, body and skin.
A SLEEP SANCTUARY
Create a space where you want to go to sleep. Soft pillows, warm blankets, soft lighting, soothing colors and no clutter can help make your bedroom a sleep sanctuary.
“Your bedroom should be your sanctuary and a calm space for you to rest and unwind from the outside world, so I don’t take phones or laptops to my bed and I have complete block out blinds so it’s nice and dark.” – Miranda
Burn a Palo Santo Stick
It helps to cleanse your energy field and restore calm, helping to prompt the body’s relaxation response.
Our Calming Lavender Mist is formulated with a beautiful blend of Lavender, Chamomile and Bergamot essential oils to soothe and relax your body and mind. Spritz on your pillow to assist in calming and unwinding your senses before bed to encourage a deep restful night’s sleep.
“I spritz my pillow with the Calming Lavender Mist, put my eye mask on and ear plugs in and I’m off to bed for an early night.” – Miranda
Take these tips and schedule them in to your daily routine to ensure your mind, body and skin get some much-deserved R&R.