There’s nothing like the feeling of a good night’s sleep: you feel energized, refreshed, refreshed and ready to take on the day. When we sleep, our bodies repair and recharge, which helps us thrive.
Getting eight hours of rest every night isn’t just about counting the hours on the pillow. It’s about embracing the key life-enhancing benefits of quality shut-eye.
Often, this requires more than a comfortable bed – it involves cultivating a calm atmosphere and a consistent routine that signals your body and mind that it’s time to relax.
As someone who has struggled with sleep issues in the past, I know how important it is to have a relaxing nighttime routine. Not only does it help me fall asleep faster and sleep longer, but it also sets the tone for a peaceful and restful night.
Here’s what my nighttime sleep ritual looks like…
- Phone in airplane mode: My ritual begins with a simple act—putting my phone on airplane mode. This intentional disconnect from digital chaos allows me to connect more deeply with myself, carving out a sacred space for quiet contemplation.
- Feet up the wall: Here’s a restorative yoga pose: feet up the wall. This gentle inversion soothes my nervous system, dissolving the stress of the day and inviting calm.
- One Pan Dinner: Simplicity reigns supreme in my evening kitchen. A one pan dinner – easy, nutritious and a feast for the senses. It’s a mindful act of self-care, preparing a meal that nourishes both body and soul. Including protein in your dinner can help regulate your blood sugar levels and prevent any sudden drops during the night that could disrupt your sleep¹. Incorporating protein such as chicken, fish or tofu into your evening meal is key to supportive sleep. Try the One Pan Lemon Herb Chicken from JSHealth app for a delicious, tasty and stress-free dinner!
- Night walk under the stars: After dinner, I like to go for a night walk under the starry sky. The universe brings me a deep sense of peace, grounding me in the beauty of the present moment and signaling my mind and body that it’s almost time to sleep.
- Soothing sips: My favorite night time brew is a hot chamomile tea. Its calming properties help calm my mind and prepare my body for restful sleep.
- Practicing Gratitude: This simple act cultivates a positive mindset and nurtures a soulful heart. Before I go to bed, I like to think of three things I’m grateful for from the day. It can be as small as a kind gesture or a delicious meal or something bigger like an achievement or a meaningful conversation
- Sweets for the soul: Dark chocolate is my afternoon sweet treat. It contains magnesium and tryptophan which can help with relaxation and sleep. Treating ourselves to something we enjoy is an important form of self-care!
- Lavender Bubble Bath: I like to relax in a bath with lavender and Epsom salts. The relaxing aroma combined with the healing salts create a sensory experience that rejuvenates both body and mind.
- Night supplement: As part of my nightly ritual, I take magnesium before bed. Known for muscle relaxation and supporting energy production, it’s a great way to prepare the body for rest and rejuvenation. Taking a multi-strain probiotic supplement also helps maintain balance in my gut microbiome, which has been linked to improved sleep quality².
- Re-watch your favorite TV show: Familiarity breeds comfort! I love re-watching episodes of my favorite TV shows before bed. Familiarity and nostalgia help me relax and unwind in sleep.
- Wear an eye mask: Darkness helps tell my body and mind that it’s time to rest. Using an eye mask blocks out any light that might disturb my sleep, allowing me to drift off more easily.
Remember that creating your nightly rituals should be deeply personal to you – reflecting what brings you peace and calm. It should be your sacred time to relax and let go of the stress of the day.
I hope these suggestions inspire you to create your own relaxing evening routine.
Sweet dreams!
Bibliographical references:
- Zhou, J., Kim, JE, Armstrong, CL, Chen, N. and Campbell, WW (2016). High-protein diets improve sleep indices in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. The American Journal of Clinical Nutrition, 103(3), pp.766–774. doi:https://doi.org/10.3945/ajcn.115.124669.
- Irwin, C., McCartney, D., Desbrow, B. and Khalesi, S. (2020). Effects of probiotics and paraprobiotics on subjective and objective measures of sleep: a systematic review and meta-analysis. European Journal of Clinical Nutrition. doi:
