One of the best things we all can do for ourselves is to get a good night’s rest. Sleep is a critical component of our overall, everyday health, and establishing a solid nighttime routine is a big part of finding success when it comes to sleeping. Think of it as another part of your self-care habits and practices, and then challenge yourself to stick to it.
Self-care can be as simple as checking off the basics, including aiming for seven to eight hours of sleep each night. We all have days where we fall off the good-habit wagon and don’t do our due self diligence, but creating nightly habits will one-hundred percent support your overall well being for the days and months ahead.
Take a minute to reflect on how you typically spend your pre-bedtime hours. Are you up late working? Religiously in bed with your book club’s latest read? Relaxing in front of the TV? Glued to your phone? The way you spend your evenings can influence the quality and quantity of your sleep, which in turn affects vital areas of your life.
Luckily, creating after-work routines that promote restful sleep scientifically boost your health, improve your productivity and elevate your mood. That’s why establishing some simple yet powerful habits can help better align your body and mind so you can unwind, relax and fully recharge overnight.
Here are five of our favorite nighttime routine tips and tricks to help you doze into a deep and restful night’s sleep.
1. Power down the electronics.
Most of us are engineered these days to stay glued to our computers, tablets or phones from sunup to sundown. But the screen time advisories come with good merit. Not only do electronic screens suppress our sleep-signaling hormone, melatonin, but LED light also does even more damage. To train your body into its more natural rhythms, try getting a dose of Vitamin D-packed sunshine each day to boost serotonin, and avoid the artificial lights each night as best you can.
Turning off the TV and putting your phone on the charger for the night at least one hour before bed can mean a world of difference when it comes to the effectiveness of your sleep. Opt for your favorite book instead. After all, even scientists celebrate reading for its ability to reduce feelings of stress and anxiety — in turn relaxing the mind for a peaceful and deep sleep.
2. Adopt relaxation-focused exercises.
Hardcore workouts and other stimulating activities in the evening can disrupt your sleep. Try incorporating meditative movements like tai chi, yoga or stretching into your nightly routine. Child's pose, a low lunge, or a simple seated forward bend for just a few minutes each evening can do the trick.
How, exactly? Well, relaxing your body allows you to focus your attention on your breath and body, and shelf all the stressors and to-dos of the day by relieving muscle tension. It’s no wives tale… a calm mind and body make way for a restful night of slumber.
3. Try CBD or Hemp.
This is an incredibly popular ingredient when it comes to sleep aids, and for good reason. Cannabinoidoil, popularly known as CBD, is known to help improve the quality and longevity of sleep thanks to its ability to enhance your endocannabinoid system and reduce inflammation, tightness and pain. CBD also helps regulate cortisol, the stress hormone, which impacts your REM sleep cycles.
New to CBD? Start off by adding our 500mg Restoring Botanical CBD Tincture to your bedtime routine to ease the mind and unwind. We think you’ll be amazed by how quickly counting sheep will become a thing of the past for you.
4. Embrace optimism.
Your mental disposition before you fall asleep influences your subconscious mind, so why not positively influence it? It may sound silly if you’ve never done it, but try repeating positive affirmations or taking up a gratitude journal. Both will help you clear your head and rid your mind of fear and stress.
5. Soak in the bathtub.
Water is healing. Washing away the stress of the day in a warm bath is a powerful relaxation tool to help reduce anxiety and loosen muscles before bed. If you can’t find the time or effort to draw a bath, simply soaking your feet in warm water is an equally rewarding workaround. To bring bath time to the next level, try adding aromatherapy products like essential oils and salt soaks. Check for ingredients like lavender and chamomile that rapidly enter into the bloodstream and deliver powerful effects. Take it to the next step by sipping herbal tea as you soak among the bubbles and ease your way into the ideal before bedtime scenario.
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Nightly routines are more than just brushing your teeth, washing your face and putting on a fresh set of PJs. It’s a time we should allot ourselves each day to decompress and reset. Ease into a routine that works for you, and these simple yet effective tips are a great place to start.
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Already have a steady nighttime routine you hold fast to? Share your favorite personal tips and tricks below!