Here are 5 elements that can transform your night time ritual and help improve the quality of your sleep.
Create your sacred space
Fresh sheets, a decluttered space, clean environment, dimmed lighting and a warm candle light is a simple and effective way to create your sacred night time space. A clean room improves air quality, helping with breathability and allows for a clear mind. The act of creating a sacred space, signals to our bodies that our daily self-care ritual has begun - it allows us to start transitioning into that tranquil state.
Stretching and movement
Stretching before bed can help to improve our blood flow and relieve muscle tension, both of which help improve sleep quality. I find that by sitting down and leaning into deep stretch, I reconnect with my body and to my space. There is something so magical about releasing tension in the body, that I believe helps me ease into a restful state.
Warm foot bath
A Chine Medicine practice in which you soak your feet in a warm foot bath for 20 or so minutes. The warm water can help to draw the energy down from your head to your feet, calming the nervous system, and reducing anxieties and stresses. This sensory experience is another subtle way of indicating to our subconscious that we are entering the wind down phase.
Journalling
Journalling, a healthy bed time routine that allows people to unload, clear the mind and move into a calmer state. Writing things down can help us reflect, process emotions and set goals and priorities for the following day... Journalling promotes relaxation, reduces stress and anxiety.
Essential oils
Essential oils, such as lavender, chamomile and ylang-ylang having calming properties that can help reduce stress and bring on that sleepy feeling before bed.
