Sometimes a good bed and a great pillow just isn't enough to get the best sleep that our skin and body needs. Our hectic schedules get in the way and the thought of having a bedtime ritual seems like a distant dream. You're thinking how is it possible to have a bedtime ritual when you can barely keep up with your never ending; to do lists, getting kids to bed, running to your mobile device every second it rings, checking up on your newborn baby during the night, and on and on.
Study after study shows adults who deprive themselves of good sleep as being linked to several health issues, from depression and anxiety to chronic inflammation, diabetes, and obesity. Let's change that starting today. As we enter 2019 here are 10 simple tips you can add to your bedtime routine for a better sleep to wake up feeling fresh and energized!
De-cluttering is one of the best ways to de-stress before bedtime. When clutter is all around you there is no semblance of peace. It's chaos. Basic home organization doesn't have to be complicated. Take 10-15 minutes to tidy up your skincare products, your closet or desk, anything that will help give you a bit of Zen space.
2. Prepare for the next day
Before you even attempt to relax on your chaise lounge prepare for the next day. Why not layout the outfit you need for tomorrow, pack your gym bag with all your essentials, make an overnight oatmeal or create a meal prep for the week - mason jars are great for both; being organized and food prep.
3. Have a bedtime snack
Your last snack should be three hours before bedtime. Make sure you avoid cheese, wheat, and sugar which wreaks havoc on your skin. Here's a list of great healthy snacks that are skin friendly at the same time:
- Wild salmon, anchovies, sardines and mackerel
- Yellow peppers
- Scrambled eggs
- Greek yogurt
4. Consistent sleep schedule
There's a reason why they call it ""beauty sleep"". Do your best to go to bed at the same time every night and aim for at least 7 - 8 hours of sleep. Not only will it help repair your skin but you'll feel fresh and energized the next day.
5. Take a relaxing bath with your homemade mask
To make the most of your time apply your favorite homemade mask while you have a relaxing bath. Your mask will be more effective because you are in a relaxed state. A bath during the winter months is a great way to combat stress so you avoid getting colds and infections. In addition by incorporating baths in your bedtime routine it can help flush out toxins and soothe sore muscles.
Yoga before bed can be some of your best defense against insomnia. When your mind and body is calm you set yourself up for a successful sleep.
7. Cleanse & hydrate your face
When you take the time to really enjoy your skincare routine it can be incredibly soothing. Self-care is how you communicate that you love yourself. So quit rushing through it or feeling guilty about taking a few minutes for yourself, or, worse, sleeping in your makeup!
8. Set the right room temperature
60∫- 67∫ is the optimal room temperature for reaching REM. According to sleep scientist and biometrics expert Lorenzo Turicchia our body temperature needs to drop by 2∫F for us to fall asleep, and being in high-temperature room makes this process more difficult.
9. Massage your feet
Massaging your feet is very grounding; it helps pull you out of those endlessly looping thoughts that can keep you awake.
We recommend Pure Fiji's Exotic Bath & Body Oil! For centuries Pacific islanders have used a blend of virgin coconut oil and a unique blend of dilo, macadamia and sikeci oils to moisturize, nourish and protect both skin and hair. This nourishing blend absorbs quickly and will rejuvenate, replenish, hydrate and nourish your skin. Use as a massage oil, bath oil, daily moisturizing treatment & more!
10. Experiment with essential oils
Boost your beauty sleep with essential oils. Not only do they smell great but they are all-natural and have many health benefits from promoting sound sleep, diminishing anxiety, lowering blood pressure, and relieving stress that builds up throughout the day.
You can make your own concoctions and ""apply"" them in a number of ways: through a diffuser, mixed in a cream, spritzed on with rose water, or a rollerball that you can keep by your bed or under your pillow.
Remember that even the greatest natural skincare products can't do all the heavy lifting while you sleep. So instead of jumping straight into bed, take some time to incorporate some of these bedtime tips to help you get your best beauty sleep. Ready, get set, glow!