THE PULSE

After a long day, a nighttime wellness routine can help you wind down and prepare your mind and body for a restful night's sleep. With so many distractions and so much overstimulation in our daily lives, it's important to create a calming and relaxing routine that can help us feel grounded and centered as we get ready for restful sleep.

Try this new routine and start sleeping soundly. Need more information on how to optimize your sleep? Join us for Wellness Wednesday on April 19th!

1. Avoid Screentime Right Before Bed

The first step: put away all screens at least one hour before bed. This includes your phone, tablet, and television. A lot of us love turning to a show or scrolling through our phones before bed, but it actually makes it harder to get that sleep you are looking for. Instead, try spending some time reading a book or journaling – it can help you feel balanced, relaxed and ready for sleep.

2. Gentle Stretching or Yoga

Stretching or practicing yoga can help release tension in your body, making it easier to fall asleep. Taking just 10-15 minutes to stretch out your muscles each night before bed will work wonders for not only your quality of sleep but also will help you wake up with fewer aches and pains, so you can jumpstart your day.

3. Take a Warm Bath or Shower

Taking a warm bath or shower can help relax your muscles and promote a sense of calm. You can add some essential oils or Epsom salts to your bath to enhance the relaxation benefits. If you don't have a full bath, try taking a warm shower instead.

4. Practice Deep Breathing or Meditation

Now that you have made it into bed, deep breathing or meditation can help calm your mind and reduce any stress or anxiety you may be feeling. Spend 5-10 minutes focusing on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Especially for those of us who may struggle with nighttime anxiety or insomnia, practicing mindful meditation or breathwork can be helpful. Check out our meditations on our Spotify channel for more.

Happy sleeping!