04 | creating a bedtime routine for self care

We’ve talked about creating a morning routine for self care and part of that process is ensuring you get enough sleep the night before to be able to get up early enough to not feel rushed and out of control in the mornings.

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WHY IS A BEDTIME ROUTINE GOOD FOR SELF CARE?

  1. Creating a solid bedtime routine helps you fall asleep faster to allow your self enough sleep to start your following day with intention and strength.

  2. It gives you the opportunity to devote some time to yourself to reflect on your day.

  3. It gives you the opportunity to take care of your skin, teeth and body.

  4. It gives you the opportunity to reflect on your day.

  5. It gives you the opportunity to create a habit that is beneficial for your mind and body…the more good habits you create in your life the more momentum you build towards your goals and dreams.

WHAT TO INCLUDE IN YOUR BEDTIME ROUTINE

  1. Set a bedtime - one that allows you enough sleep with your routine and try to stick to it.

  2. Gratitude reflection - take time every night to reflect on your day and the things that you are grateful for…small things and big things. You can journal this in a book or simply think through them. I do this as I’m in bed preparing to fall asleep. If you pray, make sure to allow time for this as well.

  3. Dim lighting - when you are going through your bedtime routine, make sure that the lights aren’t overly bright to keep you awake. This is time to wind down and relax your eyes and body.

  4. Stretch your body - include deep breathing and stretch your muscles to relax. There are also some great nighttime yoga routines that can help with this, google or pinterest will bring up lots of options.

  5. Pamper yourself - take enough time to wash the day off of your face. Take care of your teeth, shower in the evening if it helps relax you. Take care of your skin and hair.

  6. Set your alarm for the morning - be realistic and make sure that you are allowing for enough quality sleep. Make sure that when that alarm goes off in the morning you are not hitting snooze…not even once.

  7. Prepare clothing for following day - are you working out in the morning? Make sure your clothes are ready and waiting. Don’t waste time in the morning or give yourself an excuse to not follow through with your intentions.

  8. Think through the following day - anything big coming up tomorrow? I try to make sure that I go through my planner at the end of each work day. I don’t want those unfinished tasks floating in my mind and keeping me awake at night. Get them down on paper and rest easy in knowing that you’ve set yourself up for success the following day.

  9. Essential oil sleep blend - I am a huge believer in essential oils for sleep. The blend that I use has given me the best sleep of my life and keeps me asleep. Falling asleep was always a huge problem for me and finding something to help me was life changing…really. Look for the recipe below.

  10. Calm spa like music - the diffuser that I use in my bedroom also plays different music. I choose a tune that is simple with no pattern so that I can fall asleep quickly and stay asleep. This has made a huge difference in the quality of my sleep every night.

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WHAT NOT TO INCLUDE

  1. Your phone

  2. Social media

  3. Too much food or drink too close to bedtime

  4. Bright lights

  5. Excuses - just do it. I know you’re tired, you might think it’s ok to skip a night. But the habits that you are creating are so very beneficial to your overall health and wellness.

HOW TO STICK TO YOUR BEDTIME ROUTINE

  1. See number 5 above. Don’t give yourself an out. No matter how tired you are or how “just this once” you’re going to skip washing your face…don’t. Take the time to take care of yourself.

  2. Have everything that you need for your nighttime routine stocked and ready. Don’t make yourself go looking for the things that you need.

  3. Make sure that you have properly closed out your work day - having unfinished tasks swirling through your mind at bedtime makes it very difficult to unwind and relax.

  4. Have a set routine. Use the worksheets that you can download at the end of this post to create a routine that you can stick to.

  5. Make sure that you love your routine. Give yourself something to look forward to, create a relaxing routine that you want to follow each night for better sleep and wellness.

HOW I SET MYSELF UP FOR SUCCESS AT BEDTIME

  1. I set up my diffuser first thing when I go to my room at night - the sounds and the smells get me relaxed and keep me on track with the habits I am creating for myself.

  2. My skincare routine is one that I love and see results from so I don’t feel as though I’m wasting my time. I see the benefits and love the way the products help my skin and add to the relaxed feeling I am trying to create for myself.

  3. I properly closed out my workday earlier and know what tomorrow holds for myself. I’m not trying to remember the things that I need to do the next day. I think through what I need to wear and I get my clothes ready for my workout (which is still in progress for me…but I’m working on creating this habit).

  4. I try not to eat or drink too close to bedtime.

  5. I have created a process where I don’t have to think about the next step. Like putting on your seat belt in the car, it’s a habit and I know what is expected of me every night.

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What kinds of things do you want to include in your bedtime routine? What are the possible things that might throw you off track? Are your nights all going to be the same or will you have varying bedtimes and routines? What can you do to keep yourself disciplined long enough to see the benefits of this self care practice?

xo,
c