Our lives are filled with stressful distractions that can make it seem impossible to get a good nights rest. We are going to share our top tips and tricks to creating a stress free nightly routine.
Having a stress free nighttime routine can not only make falling asleep easier, it can also allow you to feel well rested throughout the day allowing you to handle stress better throughout your day as well. Keep reading to get all of our top tips that will help you create your own Stress Free Nighttime Routine.
When you’re trying to have a relaxing nightly routine, it is important to limit the amount of daily distractions you allow into your mind. First things first we suggest having a preset alarm clock that you never have to worry about whether or not you remembered to set your alarm clock. This is an unneeded cause of stress that can be completely eliminated from your daily routine.
Then turn off your TV, news, movie, tablet, and all push notifications on your phone. (With the exception of any potential emergency contacts, like if a family member is ill or pregnant. Things of that nature) Other than that, shut your notifications off completely. Your social media accounts can all wait to grab at your attention tomorrow. Once all of the distractions have been turned off and put away you can begin your relaxing nighttime routine.
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Set The Mood
This is one of our favorite parts of a stress free nightly routine. By setting the mood for your sleep you are treating yourself to a quiet relaxing evening. This is really an act of self care. Turn on your favorite candle and dim the lights, put on your favorite relaxing music or sound machine.
Set the tone for a relaxing night of sleep with all of your senses. Essential oils can be a great way to add a relaxing smell into your room. Be sure to use relaxing scents like lavender and bergamot.
Lowering the amount of light in the room is vital as too much light (especially blue light emitted by TVs and smartphones) sends signals to your brain that it is time to be awake. Which will throw off your bodies natural circadian rhythm. Try to choose some relaxing ambient music, you can even create a playlist that you listen to every night. Repetition in nightly rituals can help send signals that it is time to sleep.
Natural Sleep Aids
Using natural sleep aids can be a great way to help yourself ease to sleep naturally. There are a number of different sleep aids that can be effective with reducing stress, anxiety and help you relax in order to get some healthy sleep. One of the most effective natural sleep aids around is melatonin supplements.
Our bodies naturally produces melatonin when your circadian rhythm kicks into sleep mode. It is the hormone in our bodies that induces sleep. If your circadian rhythm is out of wack, it will not produce melatonin when you need it. Which is why the supplements are a great way to induce sleep without any groggy effects in the morning.
If you are looking to calm your nerves, CBD oil is a great way to do so. It is most effect when treating anxiety and stress, although this often helps when heading off to sleep. There are also a number of teas, vitamins, and many other things your can take in order to enhance healthy sleep habits.
We have a whole list of our favorite Natural Sleep Aids. Click the link to learn more about them and how they work.
Relaxing Self Care Activity
Integrating a relaxing self care activity into your bedtime ritual, can be very helpful to get your body and mind ready for sleep. If you go from full daily activities and stimulating your mind with a TV show or movie, to jumping right into bed it will be much harder to fall asleep.
By limiting your distractions and giving yourself an activity you do every evening before bed, this will actually allow your mind to start naturally producing melatonin and other signals telling your body it is time to get ready for sleep.
Some of our favorite examples of self care activities include yoga, taking a bath, taking a shower, massaging your feet and shoulders, writing in a journal, working through a daily devotional, listen to a podcast, reading a book (stay away from Stephen King or other stress inducing books at night). The activities can vary depending on whatever suites your fancy. We just suggest trying to ensure it isn’t too stimulating.
Did you know your pillow can help relieve your stress? Learn more in our CBD Pillow Review.
Once you climb into bed and begin to actively try and fall asleep, this is often when anxiety and stress will ultimately try to kick it up a notch. The reasoning we have found behind this is giving too much pressure to immediately close your eyes and pass out.
This is not particularly how things work. When you turn out the lights and other distractions, your mind stars to reflect on the day and what is to come tomorrow. This can trigger a lot of stressful overthinking and anxiety.
So here is our advice for when you lay down to go to sleep, try a relaxing meditation in bed. As you lay down, softly focus on your body and where you feel tension then slowly relax your body from the top of your head to the tips of your toes.
After relaxing all of the tension in your body (even your eyes and your jaw) then you can give yourself something calming and positive to think about. Even if it is something as imagining a calming morning ritual you have to look forward to, like making a cup of coffee.
Believe it or not this kind of meditation is something you have heard of before, remember counting sheep? Soft fuzzy gentle sheep jumping over a fence one by one. Something to gently distract your mind from stressful thoughts and lulling yourself to sleep.
Keep a Set Sleep Schedule
Keeping a set schedule and repeating your nighttime ritual at the same time every night will really help make it easier to fall asleep faster. Your body has a natural sleep schedule and the better you stick to the same schedule, the easier it is for your body to fall asleep easily and consistently. This will help eliminate the stress of your nightly routine as you know you will be heading off to bed at the same time every day.
CBD helps relieve stress and anxiety so you can sleep better. Learn more in our post Finding Better Sleep With CBD
If you are really struggling with stress and anxiety, something that may help you is using a weighted blanket. You have likely heard of people ranting and raving about their weighted blankets and how much they love them.
This is because the added weight applied to your body triggers a reaction in my body and mind that releases calming hormones. It is the same hormones released when receiving a tight hug. Think of how babies relax when swaddled. Using pressure like this is referred to as deep pressure therapy and is commonly used to help those who struggle with anxiety.
Head over to our post Benefits of Weighted Blankets to learn more and help you determine how to shop for a weighted blanket of your own. Otherwise check out our favorite cool calming blanket, the Baloo, HERE!
Get A Stress Free Nightly Routine
Taking the stress out of your bedtime routine and sticking to a bedtime schedule is sure to help you get the sleep you need and deserve. It isn’t always easy to get to bed at the same time or to stick to your routine.
However, if you do we promise that it will help you get to sleep faster and have a better nights sleep overall. By creating a relaxing sleep environment and going through a routine of the same activities every evening, you will be sending your subconscious signals that it is time to power down for a great nights sleep. We hope these tips help you do just that.
Looking for some suggestions on creating a stress free morning routine? Discover 11 awesome tips HERE!
Need a little extra help or have any lingering questions? Head over to our Contact Us page and send us a message. We would love to answer any questions you may have.