Sunday (not-so) scaries - Nov 12
What's your night-time routine like? 🌙
As the world winds down and we inch toward winter, I’ve been thinking about my own wind-down routine before bed and how I can improve it. Let’s take a little look at what self-care after sunset might look like, and explore some ways to enjoy better sleep quality.
A night-time routine isn't just a series of actions before bed: brush teeth, read book, lights out. Done right, it can be a kind of ritual that signals to your body and mind that it's time to unwind.
Sometimes I struggle to switch my brain off and end up losing precious minutes—or hours—of sleep, or have bad quality sleep because of anxiety dreams and racing thoughts. Ew.
With that in mind, here are a few activities I’m trying out:
📖 1. Unplug and unwind:
Digital detox: Start by disconnecting from screens at least an hour before bedtime. The soft glow of electronic devices can interfere with your body's natural circadian rhythm. If you wake up in the middle of the night, don’t do the doomscrolling thing. It’s not going to help.
Reading or journaling: A personal favourite—I’ve journaled since I was a kid with nothing more to talk about than my latest school crush. Try engaging in a quiet activity like reading a book or jotting down your thoughts in a journal. This helps shift your focus from the day's stressors to a more peaceful state of mind.
🍵 2. Sip and soothe
Herbal tea: Enjoy a cup of caffeine-free herbal tea, like chamomile or lavender. The warmth and calming properties of herbal infusions can promote better sleep, plus it just feels nice to settle into bed with a hot drink in your favourite mug. At least I think so.
🧘♀️ 3. Gentle movement
Yoga or stretching: Incorporate gentle stretches or a short yoga session into your night-time routine. Even a 7-minute wind down helps release tension from the body and brings a sense of ease to the end of your day.
🛁 4. Indulge in some self-care
Warm bath: Treat yourself to a warm bath infused with soothing essential oils. Throw a candle or 2 into the mix. The calming effect of warm water and low lighting can relax your mind and your muscles.
Guided meditation: Dedicate a few minutes to mindfulness meditation. Focus on your breath, allowing your mind to gently release the day's worries and settle into a state of calm. Aim for 6 to 8 seconds to breathe in through your nose, hold it for a moment, then breathe out through your mouth for the same amount of time or longer.
🌜 5. Set the mood:
Dim the lights: Lower the lights in your living space as you approach bedtime. Dim lighting signals to your body that it's time to wind down.
Comfy bedding: Invest in comfortable bedding and pillows to create a little haven. Think fresh sheets with a nice feel on the skin—I like to go for cotton and a nice, heavy Merino wool blanket on top of my duvet.
🌠 The ripple effect of restful nights
Quality sleep is a cornerstone of good health, influencing everything from cognitive function to your immune system, stress levels, and emotional resilience.
Take today’s newsletter as an opportunity to curate a night-time routine that speaks to you. Experiment with different activities, and listen to what your body and mind crave in those gentle moments before sleep. Sleep well, be well, and don’t forget to tell us all about your night-time routine in the comments.