It’s no secret that sleep is one of the most important factors for a healthy, happy body. However, with jam-packed days full of travel, work, and technology, it can be difficult to end the day in a relaxing way that promotes restorative sleep. Read on for some of our favorite practices for a restful body and mind.
A warm bath may be just what you need to relax your mind and muscles before bed. Add two cups of Epsom salt to the water for a welcome dose of magnesium, which helps regulate the body’s stress-response system. Just a twenty-minute bath can give you the space you need to clear your mind and relax your body. Be mindful of temperature, though: making the water too hot or cold can alter your body temperature, decreasing your ability to get to sleep and stay asleep.
Lavender oil is hailed for a variety of restorative properties, especially its calming, relaxing, and balancing effects. Rub a few drops of lavender oil in your hands and inhale deeply. Then, dab a few drops on your wrist, temples, and even your pillow.
Although metabolizing a big meal or alcohol before bed can decrease your sleep quality, a handful of unsalted nuts could work wonders. Nuts have high levels of tryptophan, the same amino acid that makes you feel sleepy after eating turkey. Also, make sure to avoid caffeine after lunch and drink lots of water throughout the day, stopping at least 30 minutes before bedtime so you don’t have to run to the bathroom in the middle of the night.
Work Up a Sweat
A daily workout of just 30 minutes can increase adenosine production throughout the day, helping you feel sleepier at bed time. However, make sure to work out at least three hours before bedtime as increased body temperature and adrenaline can make falling asleep difficult.
A Sacred Space
Your bedroom should be reserved for sleeping and loving. When you spend time in bed on your phone, watching TV, or even napping, you confuse your brain’s ability to quiet itself at night. Improve your sleep sanctuary by keeping the temperature between 60 – 75 degrees, making it as dark as possible, and maybe even investing in a white noise machine.
A full night of high-quality sleep can rejuvenate your skin and your spirits, so make sure to prioritize your evening ritual. Whatever habits you choose, it’s important to find the combination that works best for your mind, body, and spirit.