Ultimate Bedroom Routine for Sleep

Creating the Ultimate Bedtime Routine

Sleep is the magical elixir for our mental and physical health. It boosts our immune system, speeds up wound healing, restores our vitality, and keeps our memory sharp as we age. When we sleep well, we feel focused, energetic, and in a better mood. Simply put, everything gets better with good sleep. That’s why setting yourself up for a successful snooze is so important.

Ready to drift into dreamland? Here’s how:

1. Skip the Sweat Avoid high-intensity exercise within 5 hours of bedtime. Instead, opt for calming activities like Yin or Restorative Yoga to help relax and wind down.

2. Warm and cozy Take a warm shower or bath before bed. This helps lower your core temperature, signalling to your body that it's time to sleep.

3. Lounge in Luxury Slip into your fancy, breathable cotton loungewear and don an eye mask to block out external light. Studies show that eye masks, as long as they're not too tight and the room isnt too warm, help you stay asleep longer.

4. Let It Go: Write in your diary to let go of the day’s stresses. Practice soothing breath exercises and meditate to cleanse your mind and energy, setting you up for a restful sleep. Not sure where to start with breath exercise and meditation? Sign up here if you would like to learn via our sister brand Calm Buddhi up and coming online courses.

5. Create Your Cave: Turn your bedroom into a cozy cave. Close the curtains and reduce incoming light. It should go without saying but placing your phone away from your bedside can help you to fall asleep sooner. This helps your brain and body wind down by minimising external stimuli.

6. Yoga Nidra Magic: Try Yoga Nidra, also known as yogic sleep or NSDR (Non-Sleep Deep Rest). It’s a fantastic tool to recharge during the day and aid sleep at night. Just be sure to choose the right practice for the time of day—more on this in future emails!

7. Morning Sunshine: Get some sunlight first thing in the morning. This helps set your circadian rhythm, making it easier to wake up and fall asleep at the right times. It’s scientifically proven to work wonders!

By following these tips, you’ll prepare for a night of deep, restorative sleep and wake up feeling refreshed and ready to face the day.

Sleep is essential for our overall health and well-being. By avoiding high-intensity exercise before bed, taking evening warm showers, wearing comfortable loungewear, practicing relaxation techniques, creating a dark and cozy sleep environment, and embracing Yoga Nidra and morning sunlight, you can significantly improve your sleep quality. These steps will help you wind down effectively, enjoy restorative sleep, and wake up refreshed and ready to face the day.

References:

Harvard Health Publishing. (2020). The importance of a good night's sleep. Retrieved from Harvard Health
National Sleep Foundation. (2021). How to create a relaxing bedtime routine. Retrieved from National Sleep Foundation
American Sleep Association. (2020). The benefits of using an eye mask for sleep. Retrieved from American Sleep Association
National Institutes of Health. (2021). Circadian rhythms and sleep. Retrieved from NIH

Sweet dreams and happy lounging!