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As a Mother to a very active live wire of a 4 year old, I often just do not get enough sleep. Between the midnight night terrors and the early morning awakening call for ‘Mummy!’ there just is never the time for me to get enough shut-eye. So here is my plan for the perfect self care bedtime routine.
The Perfect Self Care Bedtime Routine
1. Forget about the list of jobs that need to be done.
So what if there is some washing to put through a cycle, or the dishwasher needs loading? It can wait. And sometimes you deserve to come first. So, instead of thinking ‘I should have done that’ remember that it is ‘I could have done that’. Put your heavy load down awhile….
2. Put Away The Screens, and Turn Off The TV.
A television in the bedroom is such a bad idea. The light from a TV, computer screen, tablet or smartphone will confuse your brain, keeping you wide awake. So for the perfect wind-down turn all screens off at least an hour before you go to bed.
3. Have a Soothing Bath, Shower or a Pampering Foot Soak
If you can, setting aside an hour to have a relaxing bath with oils such as lavender or ylang ylang is the perfect way to sooth your mind before sleep. But what if it is not realistic to have that time? Even a shower or a pampering foot soak will heat your body temperature up slightly. Then, as your body cools down, it is the perfect signal to your brain that it is the right time to sleep.
(However, please note that some aromatherapy oils are not suitable in certain medical conditions or pregnancy)
4. Read a Book, Listen to Calming Music, Meditate, Or All Of These
Sitting mindfully for a few minutes is the perfect way to calm an overactive brain. Reading a book is perfect, as you are totally in the moment of the story. It can completely take your mind off the stressful day you may have just had.
Similarly, listening to restful and calming music can just help slow your thoughts down. I actually find audiobooks just as relaxing as music.
Or you could just choose to sit in your favourite chair, close your eyes and concentrate on your breathing for a few minutes. Sometimes just having something to look forward to is enough to lighten your mood.
All of these are the perfect preparation for a restful nights sleep.
5. Make sure Your Room is Sleep Ready.
The perfect room for sleep should not be too hot, as the body prefers to be cooler when asleep.
It also needs to be totally dark – the hormone melatonin rises in the body as we sleep when it is dark, but this process is inhibited if there is light. We don’t get as restful a night if the room is not in darkness. Maybe consider electric blackout blinds or curtains, and opening a window, Though do make sure you have a blanket or cover for if you get too cold.
And finally, after the perfect self care bedtime routine it is time to turn out the light. Goodnight and sweet dreams.
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