Pre-Sleep Rituals

If you’re tired of sleepless nights, a pre-sleep routine can help shift your mind from being busy to at ease. Training your mind to prepare for sleep requires discipline and consistency. There is not a one-size fits all routine, just the routine that works best for you. Working your way backwards can help you determine the amount of time you need to unwind (usually around 1-1.5 hours).

Grab a journal and a pen and write what your favorite evening rituals are + what a perfect pre-sleep routine would look like for you.

Some evening ritual ideas:

Warm Baths

Warm baths and showers help raise your body’s temperature and make you feel drowsy. Next time you take a bath, try adding Epsom salt to reduce inflammation and relax your muscles. The magnesium in Epsom salt helps relieve stress and can also release a migraine or headache.

Dim the Lights

Limit the use of overhead lights at night. Replace overhead lights with dimmers, table and floor lamps, or even fairy lights. Add a sense of naturalness by burning wood in a fire.

Log Off

Set boundaries on your computer and phone to avoid zoom-scrolling and answering that oneeee more email. Most cell phones also now allow “time limits” on certain apps which helps us from getting “stuck”. Allow yourself at least an hour or two before crawling into bed to set your phone on “do not disturb” mode. Having these healthy boundaries will let you focus on the present moment and help you wind down your mind.

Declutter your Space

Make your bed during the day so that your bed is inviting when it’s time for sleep. Clear out any dishes or put away any clothes. Make your bedroom feel clean and like a sanctuary, so that you can feel more calm and peaceful. What is something you can add to your bedroom or even just to your nightstand that will make you feel good when you walk into that space?

Cooler Temperature

Set the temperature to be really cool. Whether that means adjusting your thermostat, turning on a fan, or cracking open a window. Researchers say that the best temperature to get optimal sleep is around 65 degrees Fahrenheit. Plus, you get to avoid waking up with night sweats in the middle of a deep sleep!

Gratitude Journal

Allow yourself the space and time to journal to clear your mind before shutting your eyes. It doesn’t have to be elaborate, perhaps just a few sentences on how your day was and writing an affirmation. What happened to you during your day that made you grateful?

Skin Care

Your evening skin care routine is important. For an evening routine, we recommend: cleansing, toning, and applying a facial oil (or a sleep mask). Part of keeping your skin fresh means making sure you have fresh sheets on your bed. Silk pillow cases are less likely to trap bacteria and can reduce chaffing or irritation.

Cup of Tea

Sipping some tea that’s infused with calming properties can help you ease in to those zzz’s. Look for teas with Chamomile + Valerian. Chamomile contains antioxidants that can promote sleepiness and act as a tranquilizer. Valerian is a type of root with sedative and sleep-enhancing properties. Lavender, Rose, Passionflower, and Lemon Balm are also known to have anxiety + stress reducing effects.

Stretching or Yoga

If it’s not too stimulating, moving your body in the evening might help you sleep better. Avoid activities like cardio and HIIT, and replace them with yoga to help relax tense muscles + release stuck energy.

Guided Meditation or Rhythmic Breathing

Taking even just 5 minutes before bed to draw awareness to your breath can reduce anxiety and stress significantly. Try a simple Box Breathing technique: inhaling for a count of 4, hold top of inhale for 4, exhale for 4, and hold bottom of exhale for 4. Repeat this exercise as many times until you experience a calming effect. Some of our favorite guided meditation apps are Headspace and Calm. You can find sleepcasts (storytelling), sleep music, and guided “wind down” meditations.

Like any new habit, you may not start to see the benefits for a few weeks or even months. One of the most important parts of your routine will be going to bed at the same time every night and waking up at the same time every morning.

Pre-sleep rituals will not only prepare you to unwind for a more restful sleep, but they will also set you up for a quality morning and next day.

Resources

“Bedtime Routines and Sleep Rituals for Restful Sleep.” Retrieved from https://www.verywellhealth.com/bedtime-routines-and-sleep-rituals-for-restful-sleep-3014947.

“How To Create An Effective Bedtime Ritual For Better Sleep.” Retrieved from https://thesleepdoctor.com/2018/09/23/how-to-create-an-effective-bedtime-ritual-for-better-sleep/.

“The 7 Best Teas to Help You Get a Better Night’s Sleep”. Retrieved from https://www.oprahmag.com/life/food/g25604298/best-tea-for-sleep/.

“How Valerian Root Helps You Relax and Sleep Better.” Retrieved from https://www.healthline.com/nutrition/valerian-root#TOC_TITLE_HDR_2.

How to Get Hygge

Pronounced, “hoo-gah”, Hygge is a Danish and Norwegian word (used as a noun or adjective) to describe a state of coziness and warmth, like creating a certain atmosphere that illuminates the soul. Hygge is about surrounding yourself with feel good things: people, food, drink, activities, decor. Simply put, Hygge is self-care and a state of mindfulness.

Have you ever wondered why Nordic countries are always top of list for happiness? Hygge is their way of life. In the US, we often feel pressure to pursue the future, rather than savoring this moment — What can I buy next to feel more fulfilled? Where can I travel next to be happier? When will I get the next promotion? How can I be more successful?

What if we took a break from the demands of life to enjoy the process of it all, allowing ourselves to indulge and listening to what our bodies really wanted? Hygge is less about minimalism and more about feeling present and comfortable; it provides a friendlier and more forgiving lifestyle.

Some ways to turn up your Hygge lifestyle include having a movie or board game night, connecting with kith and kin, cooking a soup or baking a cake, brewing a fresh cup of coffee or tea, cuddling with a fuzzy blanket, putting on your favorite loungers, reading a good book, lighting a candle, taking time to be outdoors every day, or even by adding low-light lamps to create a peaceful environment. Hygge is whatever is wholesome and nourishing to your soul.

Although a Hygge lifestyle can be implemented all year round, it can also help with “SAD” — seasonal affective disorder, because Winter is the most Hygge time of year. Think about it — candles, cozy socks, hot cocoa, and lounging fireside! Implementing Hygge year round means finding joy in even the most mundane tasks (hence: mindfulness) and doing things that are simply just good for your soul even in the coldest of weather.

Contentment, comfort, and connection are the perfect ingredients for a Hygge lifestyle.

Milk Alternatives

Over the past few years, we’ve seen an increase in non dairy substitutes for milk. Most grocery stores carry a range of types and brands of milk alternatives, coffee shops offer beverages with soy, almond, coconut, and oat milk, and there are plenty of recipes out there on making your own nut, oat, or seed milk. 

Many people are switching away from cow’s milk due to a milk allergy, lactose intolerance, dietary restrictions, and potential health risks. Did you know that around 75% of the world’s population is intolerant to the sugar found in milk called lactose? Other people stay away from milk for ethical or health reasons, like being vegan or wanting to avoid ingesting potential hormones or antibiotics in milk. Some people switch to alternative milk options because they simply prefer the taste. Whatever your reason for exploring non dairy substitutes for milk, read on for potential swaps. 

Soy Milk

Soy milk offers similar nutrition to cow’s milk. It is a plant-based source of high-quality “complete protein,” meaning it provides essential amino acids. Soy products are somewhat controversial, in that they contain isoflavones, which can affect the way hormones function in the body. 

Almond Milk

Compared to cow’s milk, almond milk contains ¼ the calories and about ½ the fat. Almond milk contains Vitamin E, made up of antioxidants that can protect the body from free radicals. One downside to almond milk is that it contains a lower concentration of beneficial nutrients found in almonds, because the majority of almond milk is made up of water.   

Coconut Milk

Coconut milk is low in protein and carbohydrates, making it a good option for people looking to reduce their carbohydrate intake. The majority of calories in coconut milk come from saturated fat, including medium-chain triglycerides. Some research shows that these fats can help with weight loss and improve blood-cholesterol levels, while other research indicates that coconut oil may raise levels of total and “bad” cholesterol. 

Oat Milk

Oat milk has large amounts of total fiber and beta-glucan, a type of soluble fiber that binds to cholesterol to help lower LDL cholesterol and improve heart functioning. 

Hemp Milk

Hemp milk is high in protein and provides essential amino acids, including the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid, which the body cannot make on its own. 

There are many other milk alternatives available, each one possessing pros and cons based on your needs and what your body can tolerate. When purchasing a non dairy milk substitute, be sure to read the labels, because many options contain added sugar and gums to improve texture. The cost of different brands and varieties can also range significantly. If you’re interested in making your own nut, seed, oat, rice, etc. milk at home, take a look at these recipes: https://minimalistbaker.com/guide-making-dairy-free-milk/

References

https://www.healthline.com/nutrition/best-milk-substitutes#section11