SELF CARE RITUALS FOR NIGHTTIME

Let’s face it, we live in a stressful world.  Sometimes the negativity of the world around us, pressure from work, and daily home life can leave us feeling drained. 

It’s so easy to forget oneself. Sometimes we need to recharge and regroup.  We expend so much of our energy outside, that we forget to prioritise ourselves.  It’s important to remember to bring it back to you. Show yourself the same love and kindness that you extend to others. 
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Here a few self care tips to add to your nighttime routine that will help you sleep better, reduce stress, and have more productive days.

RELAXING NIGHTTIME ROUTINE

​1. Turn Off Your Devices

Turn off your devices at night, put them on nighttime mode,  or remove them completely from your bedroom.  Studies have shown that blue light emitted from your devices can cause sleep deprivation.  Blue light reduces the  natural production of melatonin in the evening, and also decreases feelings of sleepiness.  Blue light also reduces the amount of time you spend in slow- wave and REM ( rapid eye movement) sleep.  Theses two stages of the sleep cycle are beneficial for cognitive functions.  Blue light has also been shown to cause retina damage.

It’s best to decrease the use of all electronic devices at least 2 hours before bedtime.   And if possible, limit the number of hours spent in front of electronic devices during daytime hours as well.  The use of electronic devices for long periods during daytime hours can negatively impact sleep.  

2. Keep Bedroom Lights Dim

Dimming the lights in the bedroom can help you sleep better.  Studies show that light intensity effects melatonin production.  Normal indoor light levels can inhibit melatonin production, and interfere with your sleep-wake schedule. Dimmer lighting has less of an effect on melatonin production. 

3. Take A Shower Or Bath

Taking a hot shower or bath right before bedtime will help you unwind.  This will help to wash any tensions from  the day, and soothe sore muscles.  Bathing is a great way to help you relax.  Add in a shower gel or bath salts infused essential oils to intensify the feeling.  Essential oils like lavender are an excellent choice for promoting relaxation. 

4. Pamper Yourself

It’s always good to pamper yourself. A dose of self love never hurt anybody.  Use the evening hours just before bedtime to shower your skin with affection.  Develop an evening skincare routine filled with masks, serums, and creams.  Take time to relax and enjoy yourself.  You deserve it! 

5. Yoga And Breath Work

Nighttime yoga can help those of us struggling with stress and anxiety. You don’t have to be a some sort of guru to learn how to stretch. Yoga relaxes the body, helps with anxiety, and removes stagnant energy/ blockages.  

Try to hold each pose for a minimum of 30 seconds to receive the maximum benefits. As you become more comfortable with your nighttime routine, try to hold each pose for a maximum of 2 minutes.

Breath work is the ultimate mood enhancer. Incorporating breath work into your yoga routine will increase your sense of relaxation.  Deep breathing soothes the nervous system and enhances your state of serenity.

LEARN MORE ABOUT THE HEALING BENEFITS OF YOGA

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​6. Crystal Healing 

Crystals are high vibrational tools given to us by Mother Nature.  Introducing crystals into your environment can change the energy of your surroundings, alter sleep habits, help with stress/ anxiety or any other emotional trauma.  

Placing a crystal on your nightstand or underneath your pillow is the simplest way to use them in the bedroom.  Crystals such as Celestine, Amethyst, and Moonstone are very good for promoting peaceful sleep when placed on the nightstand. 

If you’re already familiar with crystals and use them regularly, try placing  them on your chakras while doing some deep breathing for 20 minutes before bedtime.  This will help you sleep peacefully, as well as remove any energetic blockages within the body. 

7. Prayer And Affirmations

Tap into the divine power by using prayer and affirmations.  Speak positive, loving words over your life and believe that the universe will deliver these things to you.  By letting go of control and having faith in a higher power, you release all fears and doubts.  Have a good night’s rest knowing that you are safe and all is well.

IS SELF CARE A FORM OF MENTAL HEALTH?

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