A great morning routine can transform your life. But, a great night routine is just as valuable. Not only does an effective night routine help you to set a positive tone for the upcoming day, but it can also help you improve your quality of sleep and your mental health.
You can boost the effectiveness of your night routine by combining it with your self-care routine. Here are four simple steps to a self-care night routine that will help you relax, recharge, reflect, and rest!
Step 1: Relax
Stress reduction should be a key goal for any self-care night routine. After all, excess stress is often cited as a key risk factor for many long-term health issues including heart disease and diabetes. That‚s why it‚s so important to give yourself some time to relax at the end of a busy day. Since the evening is the time when most people are wrapping up the day, it‚s the perfect time to unwind.
Relaxation can offer a variety of health and wellness benefits including improved decision-making skills, reduced blood pressure, and improved resilience in the face of stress, so be sure to include some downtime in your self-care night routine. We suggest going for a relaxing evening walk, enjoying your favorite entertainment, or spending some quality time with family and friends!
Step 2: Recharge
Many of us end a long day feeling drained. We use a lot of our energy as we complete various tasks and responsibilities throughout the day, so it‚s important to recharge at night.
A great way to recharge is by enjoying an evening snack while you relax and unwind. Many healthy snacks
have been shown to help you sleep better when eaten before bed. You can also recharge and wash away the day‚s stress by enjoying a hot evening bath or shower. Hot baths
have been proven to offer many benefits including reduced inflammation and lower blood sugar.
Step 3: Reflect
Once you‚ve had some time to relax and recharge, the next step in your self-care night routine should include some form of reflection to calm your mind and prep yourself for the next day. This is a great time to write in a journal or plan out your to-do list for the following day. You can also use this time to meditate and reap the benefits of practicing mindfulness. A meditation session before bed can help you to relax even more and improve your quality of sleep so that you can wake up feeling vibrant the next day!
Step 4: Rest
A lot of people underestimate the importance of sleep. But, it‚s an important part of self-care. Sleep deprivation can cause issues like unwanted weight gain
, and an increased risk of heart disease
. And, getting enough sleep helps you to concentrate better and be more productive. So, getting seven to nine hours of sleep should be a part of every healthy adult‚s self-care night routine.
You can improve the quality of your sleep by meditating or having a glass of herbal tea before bed. It‚s also a good idea to limit your screen-time before bed to reduce your exposure to blue light emissions that can disrupt your sleep.
A self-care night routine isn‚t complete without following these four simple steps. Hopefully, you can use the tips mentioned above to create a self-care night routine that fits your lifestyle!
DISCLAIMER: This information is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion in this blog is intended to be, nor should be construed to be, medical advice. If you are now taking any drugs, prescribed or not, or have a medical condition, please consult a competent physician who is aware of herb/drug interactions before taking any herbal supplements. The information presented herein has not been evaluated by the FDA or the Department of Health and is not intended to diagnose, prevent, cure, mitigate or treat any disease or illness.