MJC’s Self-Care Routine For Peaceful Sleep
A good self-care routine is crucial if you want to enjoy more sleep! One obvious way to achieve this goal is by developing your own special nightly ritual. This ritual will hopefully help to reduce feelings of anxiousness and allow you to catch those much sought-after forty winks!
Some of our team in the office love aromatherapy. If this sounds like something you might enjoy too, why not try some before you hit the sack?
With any luck, as well as helping you snooze better, your self-care routine will also have a positive impact on your mood and general health.
Here are some ideas to set yourself up for a great night’s sleep! ?
You can kill two birds with one stone with this one. Firstly, it’s great to include as part of a self-care routine, and secondly, your skin will thank you for it! Lol. It can be quite meditative as well you know. ?
Need some inspiration? Check out The Body Shop’s skincare programmes.
Have A Long Relaxing Bath Or Hot Shower
This is a great way to reduce anxiety, just add some Epsom salts to help you relax even more!
Have a hot drink
Sipping on a decaffeinated herbal drink is a fab idea, remember not to overdo it though, you don’t want to be running to the toilet all night long! Lol.
Curl Up With A Good Book
To set the tone for this why not dim the lights first? Try reading a few pages of a good inspirational book. Reading does have proven benefits in terms of relaxation.
Shut Down All Electronics
Yes, this includes your TV, laptop and smartphone! Exposing yourself to all those DMs, text messages and emails can be anxiety-inducing. We know it’s hard to break away from it all because it feels like you’ve suddenly lost your connection to the outside world. Lol. You know what, you’ll survive!
So, about 30-60 minutes before you turn in for bed, please shut them off. Did you know that the light in these devices decrease the amount of melatonin that your body produces? When it’s dark your brain produces more melatonin, which obviously makes you sleepy. So, you see, melatonin is a crucial hormone, it’s responsible for regulating your sleep!
The blue light that your smartphone, laptop and TV give’s off is very disruptive to your sleep. Therefore, we recommend limiting late-night engagement with electronic devices. A better alternative is listening to some soothing music or a good audio book.
Diffuse Essential Oils
The benefits of aromatherapy are amazing. According to scientific studies, it’s a fantastic natural remedy for anti-anxiety. You can wind-down with an array of snooze-inducing scents:
- Chamomile – reduces anxiety
- Bergamot – improves mood
- Lemon and Citrus – can reduce anxiety
- Neroli – reduces anxiety and blood pressure
- Geranium- reduces anxiety, fatigue, and stress
- Eucalyptus – reduces mental exhaustion and stress
- Ylang-Ylang – has a positive impact on depression and anxiety
- Lavender – reduces depression, improves sleep, and reduces blood pressure
Sleep When You Feel Tired
I know this sounds obvious, but it’s not uncommon for busy people to just totally drain themselves and not know when to stop and call it a day!
This simple decision will have a real positive impact and give you those extra hours of sleep that you need and deserve.
If you can, try to set yourself a goal of going to sleep and getting up at the same time, every day. This will enable you to set your body’s internal clock, which in turn will improve your quality of sleep. What’s nice about this is that you will then start to wake up naturally, so, you won’t need an alarm clock anymore!
- Avoid nicotine and caffeine several hours before your bedtime: These are both stimulants which will disrupt your sleep.
- Don’t drink too much liquid during the evening: You’ll make frequent trips to the toilet throughout the night otherwise, lol. Be mindful of drinking alcohol before bed as well. This will interfere with your sleep.
- Don’t eat big meals at night: Ideally, have your evening meal at 7 pm, (but aim for at least 2 hours before your bedtime). Remember to steer clear of heavy food if you do eat later than this!
- Don’t fall asleep after dinner: when you do eventually get yourself off to bed, you’ll end up waking up during the night. Then you’ll have difficulty getting back to sleep.
- Make sure your room is dark when you’re ready to sleep: black-out blinds and heavy curtains are worth investing in. If you’re on a tight budget though, a sleep mask will do. ?
If you suffer from insomnia you will find this video useful:
We hope that you will find some inspiration in our collection of ideas.
Good luck with your self-care routine! ?
At MJC Plumbing we’re passionate about the quality of service that we deliver to our customers.
Contact us today on 020 7064 6777 for first-rate plumbing, heating and gas services.