We develop lots of routines over our lifetime but often neglect to develop a well-rounded night time routine that promotes wellness + a more positive start to the next day. But as moms we often focus more on the nighttime routines of our kids rather than creating one for ourselves.
Taking time to develop a more intentional nighttime routine will have a profoundly positive effect on both your sleep + the next day. After all, a good morning relies on a good night.
You already know to have a reasonable bedtime + limit computer + TV use but here are some other things to consider when creating your nightly wind down rituals.
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Dinner
It may seem strange to start your nighttime routine with dinner but a hectic dinner time can often have a negative impact on the rest of the night.
In our home we strive to sit down as a family to eat every night. The time is sometimes off because of my husbands schedule so we don’t always eat at the same time. Nevertheless, it is important for us to model this behavior for our children. We do have a few no-nos to make our time at the table more focused + intentional: NO TV, NO cell phones, NO screaming {this doesn’t always work with a 2 + 4 year old…but we keep trying to reinforce it}.
So far I have failed miserably at weekly meal planning but I do try to have well-rounded + healthy dinners most nights out of the week but we certainly do have our fair share of ordering out from time-to-time. This is something I am personally trying to improve. A healthy dinner makes for reduced nightly cravings or feeling sluggish throughout the night into the morning.
Before Relaxing
I like to tackle “active” nighttime routine items before really unwinding. Things like laying out clothes + getting lunches ready + cleaning up the little messes. We do a 15 minute clean up as a family before sitting down to watch a movie or play a game. This helps to reduce my workload later, gives the kids a sense of responsibility + creates a most relaxing environment by reducing visual stimulation. Self-care routines like an Epsom salt bath + skin care are done at this time.
I do not take a bath every night because #momlife but when the opportunity arises to enjoy one it is pure heaven! Mixing in 4-6 drops of an essential oil, like lavender, to the salts then sprinkling them in tub is the best way to relax + get a nice dose of magnesium to help promote a better sleep.
If you’re like me + can’t find the time to have a nightly bath, make sure to at least taking care of your skin each night. Choosing an every night ritual like a cleanser, toner, serum + moisturizer is like a little spa treatment. I also like to incorporate “add-ons” a few times a week to enhance the routine. Adding in a resurfacing mask, detoxing mask + a nighttime oil has really helped me give my skin what it needs at different time of the month.
When choosing skin care items make sure they are as clean/non-toxic as possible. Eliminating SLS, parabens, phthalates + synthetic fragrances should be top priority. Bonus points for going organic. My favorite clean beauty lines are OSEA, Caudalie + Herbivore.
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Get the Lighting Right
Immediately after dinner + bath time for the kids we turn off all overhead bright lights + turn on dimmed table lamps. During the time of year that there is more light out, we keep the blinds + curtains open to allow the natural light to guide our circadian rhythm. Avoiding artificial light for as long as possible makes way for a more natural preparation for sleep.
We do watch a movie or TV before bed, but it’s limit it to about 30 minutes for the kids. Before putting them down we take time in their rooms to read a book or three to help them wind down. They do have nightlights in their rooms but they are not bright + I have recently stopped using anything with rotating lights to limit sleep disruptions.
Using incandescent, pink light bulbs or Himalayan salt lamps are great for creating a calming mood in the home. We also have a Himalayan salt lamp that is supposed to emit negative ions which help “clean” the air. Even if this is not true, they give off an amazingly soft glow + my husband + I swear we get the best sleep when it’s on all night. Our oldest just got a salt lamp in his room for a night light.
Unwind Wisely
There was a time that I would have a nightly glass of wine to relax at the end of the day…whether it was stressful or not. This is a habit I am SO glad to have ditched. Alcohol has a profound negative effect on your sleep, hydration level + overall health. I find the nights where I imbibe before bed are my absolute worst.
Instead, having a cup of warm herbal tea is just as relaxing + provides a much more restful + restorative sleep. Finding a tea with natural sleep enhancers like Valerian root, chamomile, lavender, lemon balm. I use Traditional Medicinals variety of teas geared toward relaxing.
Create the Right Environment
The bedroom should be the sanctuary where you complete the nighttime routine + promote the most restful + restorative sleep possible. One way to achieve this by reducing the level of toxins in the bedroom.
To reduce EMF exposure, eliminate unnecessary electronics like TVs + cellphones + don’t have too many things plugged in near your head. Get rid of heavily + synthetic scented candles + use beeswax, coconut or soy wax ones with essential oils or unscented. Better yet, invest in a diffuser + pure essential oils to create the scent + atmosphere you desire.
Adding in an air purifier will help reduce dust, pollen, odor + mold exposure allowing you to breathe more easily throughout the night. Investing in organic cotton covers for pillows + mattress will also help to reduce allergens + exposure to toxic chemicals in the mattress + pillows.
Taking the plunge to upgrade linens will can make a huge difference in the quality of your sleep. I have been wanting to try organic cotton sheets for the longest time but couldn’t justify the price. So I decided to just try out a set of pillowcases from Boll + Branch to see if they were worth the hype + expense. AND THEY ARE! I have extremely sensitive skin + with my old, crappy sheets would break out every night on my cheeks. My face would get hot + itchy + I woke up with inflamed red bumps. While I can’t say the bumps have totally disappeared they have subsided + I do NOT get hot or itchy anymore. We will be making the full bedding purchase of sheets + additional pillowcases in the near future.
Little extras in your room can personalize your space + make it conducive to going to bed + waking up happy. For example, I have a picture of our children + a poem read at our wedding on the dresser. These little things provide comfort + reminders of happy times.
I have also been doing research on Feng Shui for the bedroom + incorporating crystals. It’s a fun way to personalize our space + see how utilizing these things affects our sleep + mood.
Slipping into a nice set of pajamas + a silk sleep mask can also help put you in the right mindset for a luxurious + restorative slumber.
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Let It All Out
I feel there are 3 helpful areas to release tension from before going to bed. The head, the body + the heart.
For the head, have a journal to do a brain dump list of ides or things to do in the morning.
For the body, take time to stretch + release tension from the body. These are my favorite yoga moves + poses to release tension from the usual suspect areas.
For the heart, write down what is troubling you. Get all the negative thoughts or feelings out + down on paper. Then write or say what you are grateful for.
We practice gratitude all day but really reinforce it with the kids by saying grace at dinner time + again listing our blessings after saying prayers. Ending with gratitude puts your mind in a peaceful + positive state. The last thing I do at night is end with God’s Word. I like to read at least one passage from the Bible especially if I need help with managing fear + anxiety. If I don’t read I will recite a particular verse. But I will ALWAYS end the day with gratitude, whether writing it down or giving thanks to God through prayer.
What have you found to be the best nighttime routines for you? Do you stick to them often? Drop a comment below…I’d love to hear your tips!
