7 DAILY EVENING RITUALS TO IMPROVE YOUR SLEEP
EASY FAIL PROOF RITUALS TO END YOUR DAY IN BEAUTY AND START OFF THE NEXT DAY ON THE BEST FOOT
TEXT AND PHOTOS: JULIA RESTOIN ROITFELD
“SLEEP IS THE BEST MEDITATION ”
A couple of weeks ago, I mentioned my 8 morning rituals to improve your mood. But evening rituals are as importance.
Having an evening ritual allows you to go bed with a clear mind, sleep better and free up space in your mind for creative thinking. Here are some of my favorite evening rituals to have a better sleep, and wake up with a positive and clear mind.
1-LET IT SOAK
A study found that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. The hot water actually helps change your body's core temperature so that you go to bed with a lower temperature. a drop in temperature helps signal to the body that it's time for bed.
I like to indulge even more, by adding some epsom Salt, a facemask and a candle or incense.
I also like to listen to the Calm app, and try to meditate. Bathtime is to me a great way to “multitask” well being rituals.
Little Lifehack, I always wear a hair shower cap to protect my hair from the humidity. It keeps it fresh longer to avoid to wash it too often! Huge time saver!
2-take time for your beauty routine
If I had to choose, I would always prioritize my evening beauty routine to the morning one.Ttaking care of your skin in the evening really preps for the next day. Even after a late night out! You can put as many products and facemarks in the morning, but if you neglected your skin before bedtime, nothing will fix it! It does not need to be long, or use many products. Just 3 minutes will make a huge difference!
1- Cleanse. I love Barbara Sturm’s Powder Enzyme cleanser which I use as a make up remover at the same time. I sometimes alternate with Eve Lom’s cleansing balm which smells amazing.
2-I remove all the residues with some Eau Micellaire Bioderma
3-I exfoliate with Biologique Recherche Lotion P50 (I try to use reusable cotton pads, or split y cotton pads in two, to reduce waste). I like to alter with Timm Golueke Royal Fern Phytoactivskin Perfecting Essence Serum
4-Eye cream! Ive always neglected eye cream, but as I just hit 40, I suddenly started to see some new fine lines around my eyes. I swear by Sunday Riley Autocorrect Eye cream
5 - I alternate between a face oil. I love Costa Brazil Anti Aging Face oil , or a serum. I love both Barbara Sturm Night Serum or Timm Golueke Royal Fern Serum
6 - I seal it all with a moisturizer. Ive been using Embryolisse for almost 2 decades (I also use it as a hand cream and to smooth frizz on my hair).
3 -WRITE 3 GOOD THINGS THAT HAPPENED TODAY.
Just before you go to bed at night, sit down for a while and look back on your day. Think of 3 things that went well during the day. Write them down.
Once you start the practice of Three Good Things, your happiness, hope, and optimism levels rise.
Sometimes, we just don’t realize how much we have achieved in a day. To write it down really helps us acknowledging all the hard work we put out during the day!
4-tidy up
Cleaning Your Room Clears Your Thoughts: If you have a clean room you are less likely to be stressed by the jumbles of junk as you try to fall asleep at night. A cluttered room can have an effect that clutters your thoughts, whether you intend for it to do so or not.
A Clean Room Helps You Start a Morning Peacefully: A clean room can help you wake up to a smoother start to your day. Waking up to a disheveled, confused environment doesn't help anyone start their day off well. Moreover, being able to find what you need and being able to get out the door on time to work, school, errands, or whatever else the day holds makes the start to anyone's day much less stressful, no matter what activities you are participating in that day.
I try to prep my work out outfit (as I like to wake up before everybody to go for my run and coffee “run” before the school “run”. Makes my life easier since I usually tip toe out of the bedroom in the dark to make sure I don’t wake up anyone and enjoy those minutes of silence to myself!
I also try to leave my outfit for the day in the bathroom so that I can jump straight in the shower and get ready there.
Facts about myself, I cant fall asleep if the pillows on the sofa are not plumped up, the blankets folded, and the kitchen tidied up.
Waking up in a tidy place really helps you start the day right!
5-herbal tea
Right before getting into bed, I’ll sip one of my favorite herbal teas. The hot, slightly burning sensation always feels soothing and calming. Here are my two favorites.
Chamomille tea: Boosts immune system, Treats insomnia and promotes sleep, Soothes a tummy ache, Reduces pain associated with menstruation, Reduces stress.
Lavender tea, good for your sleep, and your skin! The antioxidants present in lavender can neutralize free radicals in the body, which can cause wrinkles, premature signs of aging and inflammation. So over time, lavender tea can contribute to younger looking, healthier skin. Other benefits include: Reducing stress levels, Improving heart health, Reducing inflammation, Improving digestive health, Improving sleep.
6-read for 6 minutes
According to a study conducted in 2009 by researchers at the University of Sussex, opening a book before you go to bed can help you cope with insomnia. The study showed that six minutes of reading reduces stress by 68%, clearing the mind and preparing the body for sleep.
That’s the one evening ritual that’s hard to keep with, as the last one and hard tohave the energy for it.
But just a couple pages, even after watching your favorite series, will help to properly disconnect and unwind.
7-SLEEP NAKED
… Or just a light shirt or slip dress. But no elastics! (,eating no sweatpants, no underwear!)
Elastic bands tend to block blood circulation. Removing your clothes improves blood circulation, which is good for your heart and muscles.
Sleeping nude can also help decrease your body's temperature and help you achieve higher quality sleep. If you get too warm while you sleep, it can disrupt your REM cycle. A decrease in body temperature also acts as a biological cue for your body to go to sleep
And lastly, sleeping naked is definitely sexier than in sweatpants. I think we can all agree!
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