Sleep. It’s the #1 thing we overlook when it comes to wellness, yet it’s the foundation for good health. It affects your heart and circulatory system, hormones, metabolism, respiratory system, and immune system. (Learn more here).
Exercise and clean eating are important, yes, but their full impact is only realized when accompanied by quality sleep.
That’s why it’s so imperative to lock in a night routine. Not only does it help you wind down before bed, but it also sets you up for a great morning.
Hot Shower
My night routine begins with a hot shower–a non-negotiable before slipping under the sheets. I find it refreshing, as if I’m washing away the day’s stresses. A hot shower also calms your nervous system. Although it temporarily increases your body temperature, the subsequent drop signals the start of melatonin production, promoting a restful night’s sleep. Read more about the benefits of a pre-bedtime hot shower here.
Skincare Routine
Following my shower, I do my quick yet consistent skincare routine. Given my acne-prone skin, I rely on La Roche Posay Effclar foaming cleanser and this toner from Paula’s Choice, both containing 2% salicylic acid to cleanse pores. Next, I mix Obagi blender and Obagi Retivance, contributing to a brighter complexion and improved texture. If my skin is feeling dry, I will add a moisturizer for hydration.
Don’t forget that your body needs skincare too! I love this body lotion because it’s non-comedogenic, fragrance-free, and seeps into your skin quickly, leaving no sticky residue on your skin.
Limit Screen Time
I know, I know, we’re all too familiar with this self-sabotaging habit. Disconnecting from screens at least an hour before bed significantly enhances sleep quality. Active screen engagement stimulates your brain and delays REM sleep, delaying sleep for hours beyond your bedtime.
Instead, opt for reading a book in bed (avoid thrillers after 9pm!), or engage in mindless tasks like folding laundry or doing dishes. If your work demands screen time, consider my fav bluelight blocking glasses.
Hot Tea or Drink
A comforting bedtime drink is like giving your body a nice hug at the end of a long day. I love hot tea before bed–Chamomile is always a go-to, while peppermint helps curb any post-dinner sweet cravings.
If you have some extra time, I love making golden milk lattes. Or, try this Sleepy Girl Mocktail Recipe.
Magnesium
Many people are deficient in Magnesium, which can often lead to adverse effects on their health and sleep cycle. Magnesium is known for its ability to relax muscles and calm the nervous system, contributing to improved sleep quality. It also plays a crucial role in regulating neurotransmitters associated with sleep. I like to apply Cymboitika Magnesium Oil Spray before bed, and occasionally take magnesium capsules to aid in sleep.
Hatch Alarm Clock
A recent addition that makes me excited for bedtime is my Hatch Restore 2 alarm clock. It’s a noise machine, meditation guide, sunrise alarm clock all in one. You can choose your sound preferences on the app: I select the soothing sound of waves crashing to help me fall asleep. The gradual sunrise feature aligns with your body’s circadian rhythm, gently waking you up without the typical jarring noise of a phone alarm.
Ultimately, winding down is a personal journey. Share some of your nighttime rituals in the comments!