Sleep is essential for a healthy life, with adults needing an average of 7 to 9 hours each night, and one way to enhance your sleep is by taking a calming aromatherapy turmeric bath with epsom salt and pure essential oils.
How To Create A Calming Nighttime Routine For Better Sleep
- Establish Your Goals For Creating A Nighttime Routine
Set yourself up for success by systematically tackling your nighttime routine. As in any plan or project, it’s important to establish goals.
So before you set up the routine itself, consider what your current one is, which aspects are possibly not working, and what you want to achieve.
- Write Down The Nighttime Routine You Want
Based on your new goals, make adjustments to your current nighttime routine. What habits do you want to cultivate? Which activities do you think will help you sleep better?
Write down the routine you want to achieve. This will make your goals concrete and will serve as a guide for you each night.
- Stay On Schedule During The Day
The success of your nighttime routine depends on how well you tackle your daytime tasks. Delaying them might lead to burning the midnight oil to catch up.
If this resonates with your current nighttime habits, it's time to improve your daytime productivity to ensure peaceful evenings for relaxation.
- Prepare For The Next Day
Preparing for tomorrow not only signals the end of your day but also fosters a sense of calm as you anticipate what lies ahead. Crafting a to-do list, setting intentions, and laying out your clothes are effective ways to achieve this.
- Save The Bedroom For Sleeping
Treat your bedroom as a sacred sanctuary dedicated solely to sleep. As habitual beings, our actions shape our perceptions.
By consistently working or watching TV in bed, we risk conditioning our bodies to associate it with these activities rather than rest. Train your mind to see the bedroom as a space only for relaxing and sleeping.
- Limit Caffeine Intake
Starting your day with coffee can boost your energy and productivity. However, drinking it in the afternoon, though it may keep you alert and productive, can disrupt your sleep at night.
Research suggests you should avoid caffeinated beverages at least six hours before bedtime.
- Establish An Electronic Curfew
Blue light is naturally associated with the sun, making the body alert and boosting productivity. However, as the Sleep Foundation explains, exposure to blue light at night disrupts the body’s circadian rhythms. Instead of winding down and preparing for sleep after sunset, the body is signaled to stay alert.
Gadgets emit blue light, which is why using phones, laptops, and TVs before bedtime is discouraged. Additionally, watching or reading stimulating content on screens can excite you and keep you awake. This is why most people prefer dimmed yellow lighting in the evenings instead of fluorescent or LED lights.
To make your bedroom more conducive to sleep, consider making it a screen-free zone. Alternatively, if you must use your phone at night, switch to night mode to reduce the impact of blue light.
- Set Time For Calming Activities
Most people spend the time between dinner and bedtime scrolling on their phones or binge-watching Netflix. While these activities might help you forget the day's stresses, they won't help you relax and sleep better.
When planning your nighttime routine, choose activities that are calming and conducive to sleep. Here are some ideas:
- Write on a journal
- Write a gratitude list
- Meditate
- Practice gentle yoga
Schedule a specific time for these calming activities and be proactive about doing them.
- Schedule Bath Time
Baths are incredibly relaxing, making them a perfect addition to your nighttime routine. Particularly, warm baths help the body cool down and relax, leading to better sleep.
Enhance your bath with a turmeric soak, as turmeric is known for improving the mood and revitalizing the spirit. Try our Turmeric Bath Soak at Better Bath Better Body, which also includes epsom salt.
Baths take just 15 minutes, making them easy to fit into your personal hygiene routine. Despite requiring little time, they offer significant sleep benefits.
You can also use this time for other relaxing activities, such as meditating.
- Create A Calming Ambience
The ambience of your bedroom plays a crucial role in your sleep quality. Fortunately, enhancing it doesn't require any major renovations.
Instead, you can easily incorporate a few ambience-boosting practices into your nighttime routine. Here are some suggestions:
- Prepare for your bath by setting up some aromatherapy to ensure your room smells lovely afterward. Choose essential oils with calming effects, such as lavender or chamomile.
- Dim the lights to create a sleep-friendly environment.
- Play soothing music at a low volume to help you unwind.
Routines offer significant benefits, providing structure that guides you toward a healthier, more fulfilling life. Establishing a nighttime routine, such as a turmeric bath, can help you relax and improve sleep, boosting productivity and mood the next day.
Enhance your relaxation with our range of soothing bath soaks at Better Bath Better Body. Place an order here today.
