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Night-time Routine

By: @gp167 Georgia Parnham

Having a healthy amount of undisturbed sleep is essential, but a night-time routine is super helpful to set you up for that all needed sleep. With disturbed sleep you will suffer cognitive and physical side-effects.

So, before you get cosy, here are some steps to add to your night-time routine that shall help you switch off and wind down and help you achieve a deeper sleep.

1) Set your alarm for the next day (if this is applicable) and switch off your notifications – This means that you do not have to check your phone again to set your alarm and look at a screen again before sleep and switching off wi-fi means you won’t be tempted to look at your phone, plus you won’t get disturbed by pinging and buzzing.

2) Your skincare routine and sleepy cream – If you have not bought one you can make a homemade one mixing lavender essential oil with coconut oil in a resealable pot. I find lavender ones help me chill out the easiest. I normally rub it on my neck and wrists, but up to you how much you want to use.

3) Stretch – Stretching helps release tension is parts of your body that need to relax. It also helps you get to know your body more and feel connected, as well as helping prevent injury due to stretching improving flexibility.

4) Sleepy tea (recommendation: Calm Down – Herbal Blend) – My personal favourite kind of sleep tea is using loose dried leaf chamomile. I find it has the biggest calming effect; chills me out the most. Chamomile works by lowering the heart rate, relaxing the body and brain, reducing stress levels, and reacting with receptors in the brain responsible for sleep.

5) CBD (recommendation: OCD Signature Blend CBD Oil Full Spectrum Extract 1000mg) – There are endless benefits. Some of the many benefits is that it reduces anxiety and stress. Anxiety and stress both make it harder to sleep and make you restless; this is why CBD is so beneficial sleep-wise. Adjust the CBD strength accordingly.

6) Homemade lavender spray – This can easily be made with a spraying bottle that you can fill with water and lavender essential oil. I spray it on my pillow, but it can be sprayed as generously as your sleepy heart desires.

7) Floss, brush teeth, bathroom stop etc – It is important to make sure your tank is empty before you sleep so you do not wake up in the middle of the night.

8) Read (optional) – I make sure I have taken out my contacts and am using my glasses so that I do not have to get up again and can crash soon after reading some of my book.
9) Sleep meditation videos/ music or sleep stories – There are plenty of sleep meditation videos on YouTube. Sleep music and sleep stories both really chill me out. Whether you want just the music, music with a sleep story, or just the sleep story, the internet has it all! I personally use the Calm app.

Additionally: Try and stay away from your screen for 2 hours before you go to bed.

Having a night-time routine helps your body get in ‘sleep-mode’ through association; the more you do the routine the more your mind and body know from the skincare routine onwards that it can properly wind down.

So try these steps out and experience all the benefits of healthly sleep!

1 comment

    Avatar Of Getintopc

    This is a really good tip especially to those fresh to the blogosphere. Simple but very accurate info… Thank you for sharing this one. A must read post!

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