A relaxing evening ritual can be the difference between quality, restorative sleep and a restless night. When you get good sleep, your body can repair and restore itself from the day. During sleep, memories are stored, and the brain cleanses itself, which influences how you feel the next morning.
Support healthy, restorative sleep with an evening reset routine. In just 10 minutes, you can ease into rest, nurturing your body and mind into a comforting state of rest.
Minute One- Set the Mood
If you take any advice from social media, one of the most healthy suggestions is to romanticize your life. By slowing down and carefully considering your reality, you can see the beauty in it.
As you prepare your evening routine, transform your sleeping space into one that beckons you to rest. Turn down the lights, banish unwelcome blue light, and keep it cool to promote restful sleep.
Spritz a calming linen spray in a scent like lavender to trigger your olfactory senses for sleep. Use a white noise machine to drown out distractions and promote a sense of calm. Smooth your bedding as an invitation to rest and ritualize your sleep.
Minute Two- Gather the Essentials
Place a small tray or box at your bedside table for your sleep essentials. Select something beautiful that speaks to your style and fill it with nighttime necessities.
Your sleeping hours are prime time for deep moisturization and skin care treatments. Include moisturizers with high-quality ingredients and products that can be easily absorbed by the skin in your bedside stash. Include personal care regimens like a vaginal moisturizer to replenish your body’s naturally occurring supply of moisture while you rest.
Minute Three- Center Your Breath
Throughout the day, it’s easy to take only shallow breaths. However, deep belly breathing is essential for calming your nerves and fully oxygenating your body. Take a moment to find your center and do deep belly breathing.
Breathe in through your nose with a closed mouth, taking the air deep into your hips. Envision your breath scooping through the bowl of your hips, toward the front of your belly, and back up. By imagining the path your breath takes, you can achieve full diaphragm expansion and serenity.
Minute Four- Support Healthy Circulation
Modern-day demands keep us busy, but they also keep us sitting. Support healthy circulation by ending your day by undoing stagnant blood flow.
Lie on your back with your legs against your headboard. This gentle inversion reduces tension in your legs and encourages healthy blood flow. Many people find this position calming and do it during deep belly breathing.
Minute Five- Stretch the Day Away
Undo the tightness of the day with an evening stretch routine. Done in bed or next to it, reach your arms over your head and slowly circle them back to your sides.
This move can help undo technology-driven tendencies like forward-rolled shoulders. Add a few sun salutations for a full-body stretch as you move through your routine.
Minute Six- Apply Overnight Hydration
Tap into your bedside stash for rich, luxurious hydration. Combat cracked heels with soothing shea butter and neem oil for antibacterial support.
Lock in skin care treatments with petroleum jelly and let it work its magic overnight. If you find lotions to be too sticky or uncomfortable, look for formulas that are fast-absorbing.
Minute Seven- Soothe Tired Muscles
You may not be able to book a daily massage, but you might be impressed to find how well you can serve yourself. Take your time applying lotions and rubbing them in circular motions, spending extra time on sore spots.
Start at the feet and work your way up toward your heart. This approach helps move blood flow and stagnant lymph in the appropriate direction.
Minute Eight- Support Healthy Digestion
Sip water before and during your routine to boost hydration overnight. This can help support digestion as you sleep and promote healthy skin.
Take your massage to the belly and softly stroke in a circular motion starting at the right hip. This encourages the digestive system to run smoothly and can reduce constipation.
Minute Nine- Reflect on Gratitude
Keep a small notebook and pencil at your bedside to make gratitude a daily practice. List three things that you’re thankful for each day. No matter how challenging your day has been, this practice elevates the good, giving it top billing for your memory bank.
Minute Ten- Prepare for Quality Sleep
Your intentional efforts on the journey toward restful sleep signal your body and mind for rest. Set aside your decorative pillows, turn down the sheets, and smooth them in preparation for restorative sleep.
Ease into your cool, clean sheets with a body that’s been relaxed, moisturized, and tended to. Before long, your body will recognize the sleep signals you’re providing it, entering a state of restfulness and comfort.
End the Day With Ease
With a mindful, comforting evening routine, sleep is something you look forward to. While experts recommend adults achieve 7 to 9 hours of sleep nightly, your busy schedule may make that challenging.
Strive to maintain a consistent sleep schedule, even on weekends, as sleep timing can make up for fewer sleeping hours. Your 10-minute evening routine makes this sleep goal easier – your routine can feel like a reward for a day well done. When you support healthy sleep and nurture your body, you can wake restored and ready for the day ahead.
