Quality sleep is essential for healing, energy, vitatlity and mental clarity. If you’re stressed or anxious a restful night’s sleep becomes even more important. Plus it makes the world a better place!
There are many blogs, articles, news flashes about the latest research and what you should do. And if you want some specific tips try the NHS website.
My advice?
Do what works for you! The stress of not doing what you should do or could do or would do will sabotage your sleep and rest anyway. But what I will encourage is make a ritual out of what you do. Consistency can make a huge difference. Especially if that consistency in your sleep ritual is about nurturing yourself! #nurtureisconsistencynotcomplexity
This is what my ritual was:
- Teeth
- Toilet
- Time on a screen in bed
- Water
- Toilet
- Sleep – if I was lucky
Now my far more successful ritual for sleep:
- Shower or face wash/cleanser
- Toner and frankincense face oil – spending an extra few seconds to smell the essential oils and benefit.
- Frankincense anti-ageing cream
- Beauty Sleep body butter
- Comfy PJ’s
- Toilet
- In bed I add Comfrey and Mallow foot balm
- Read or screen time – usually until I’ve seen enough dog and puppy pictures and videos on facebook!
- Toilet
- Beauty Sleep concentrate (if there’s been a few hours since the oil – or I choose 1 or the other)
- Sip of water
- Change my sleep clock on my phone to know exactly how much sleep I’ll get.
- Deep breaths and attempt at abdominal myofascial release to help reduce acid reflux (Burn Baby Burn).
- Headspace meditation or doze or sleep sounds – I amend the length depending on the time.
- Possibly toilet again (it really has to be the last thing!)
- Then sleep. Sometimes I focus on counting my breath. In is 1, out is 2, in is 3 etc up to 10 and count again… I think but I’m usually asleep!
I believe its successful for multiple reasons! Essential oils and aromatherapy for sleep. Meditation breathing exercises and relaxation along with muscle relaxation to reduce acid reflux which interferes with sleep (sometimes insert eat banana before last toilet stop!).
It’s time for me to focus on me and nurture myself even if its a 10 minute routine to wash away the day, relax and fill my head with dogs, smiles and self-care!
What ritual would you like before sleep? Can you add in something to nurture yourself?
Action Architects 
Love this. It’s so difficult when you have a poor sleep pattern to not get frustrated, which of course make sleeping impossible. How lovely that a little self nurturing and pampering makes a positive difference. I’m going to try implement this routine xxx
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