How To Establish Healthy Bedtime Habits
Sleep is one of the most important aspects of a healthy life.
Not only does sleep impact your brain function, but it also has a direct effect on your weight, immune system, and mood. I know for the majority of people, going to bed early can be a challenge. Luckily, you have the ability to change this by incorporating a handful of key steps into your nightly routine.
I am no expert when it comes to sleep, but through trial and error I have found several practices that work for me. I’m hoping that by sharing today, you can be inspired to create your own or try some of mine.
I have linked a bunch of products I use throughout the post, so feel free to click + shop as you please.
Now lets get into it…
how to establish a healthy bedtime routine
7 Habits For Better Sleep + More Productive Mornings
set an alarm
Something that has really helped me over the years is the clock app on my iPhone. I set my sleep schedule to the time I prefer, and 30 minutes before bed it reminds me of the time. I suggest establishing a specific time each night (which can change on the weekends) so that you start falling asleep at consistent hours.
2. change & wash up
I know this one is pretty obvious, but you’d be surprised how many people skip small details before going to bed. In order to fully be ready to sleep, you should shower (if needed at the time), brush your teeth, and please please wash your face and take your makeup off!!
Sensodyne Pronamel Whitening Toothpaste // Wella Shampoo & Conditioner // Cetaphil Face Cleanser // Clinique Cleansing Towelettes
3. skincare session
I always make skin treatments part of my routine because it allows your skin to be repaired while you’re asleep. After moisturizing my face and body, I take the time to do a lip mask every night. In addition, I do a face mask or peel once weekly. I also love to spritz my face with rose water before bed (and also at every other time of day).
Laneige Lip Mask // Aveeno Moisture Repair Cream // Cetaphil Daily Moisterizer // Karuna Hydrating Face Mask // Dr. Dennis Gross Alpha Beta Peel // Mario Badescu Rosewater Spray
4. prepare ahead
Before hopping in bed, take 5 minutes to tidy up, lay out your clothes, and take out any items you need for the morning. Not only does this save you any unnecessary stress, but it also can buy you a few more minutes to sleep in the morning.
I usually just put clothes away from the day before and lay out a bag for work or school with any notebooks I need. After laying out an outfit, I place my medications on my night stand so I don’t forget to take them in the morning.
5. set intentions
Although lists are not for everyone, I happen to thrive when I have a to-do list for each day. I use an adorable daily planner to plan out my weeks, then refer to my notes in my phone for smaller daily tasks. I love the feeling of checking something off, and by planning it the night before I am more likely to follow through.
6. take supplements
If you’re someone who has trouble falling asleep, you are the perfect candidate to try certain natural sleep aids. My favorite things to use are magnesium, lavender oil, and chamomile tea.
The magnesium helps relax your muscles while calming your overall nervous system. The lavender oil can be applied to the area above your lip; simply breathing in the scent can help you relax. Lastly, chamomile tea is known to be a great remedy for sleep, but can also help lower inflammation and detoxify your body!
Nature Made Magnesium // Lavender Essential Oil // Chamomile Tea
7. practice mindfulness
In general, mindfulness can mean a ton of different things, so I’m going to focus on my favorite 4 practices today.
1) Read
The books I choose to read are usually self-help books, but you should read whatever interests you- as long as it is giving you some form of inspiration or insight. My current reads have been 12 Rules for Life and The Sun and Her Flowers.
2) Meditate
I meditate by using the Simple Habit app on my iPhone. I try to meditate anywhere from 5-40 minutes a night, but if you are just starting out feel free to start small.
3) Journal
Journaling is extremely powerful when it comes to coping with situations and understanding your emotions. Even if you don’t have anything specific going on, taking the time to write can help you come up with new ideas and boost creativity.
4) Gratitude + Reflection
Right before dosing off, take some time to reflect on your day and think about what you’re thankful for. Give yourself praise for the things that went well. Offer yourself forgiveness and compassion for anything that did not go as planned. Conclude by letting go of the good and the bad, and allow yourself to start fresh for the following day.
I hope that you feel inspired to practice some of these habits or even make a bedtime routine of your own. As usual, please comment your thoughts/questions below & be sure to share this post if you liked it :)
