Developing a daily bedtime regimen is essential for constructing a bedtime pattern. Formulating an effective nighttime routine is an extraordinary technique to make getting quality slumber a long-term practice. When constructing an outstanding bedtime routine, here are some components to incorporate into your list:

  1. Construct a Positive Atmosphere
  2. Shut down all Electronic and Digital Gadgets.
  3. Reduce Stressful Habits
  4. Soak in a hot bath for relaxation!
  5. Listen to Soothing Sounds or Tunes

Bedroom Environment

Your bedroom should be an oasis for relaxation; a place that helps you sleep peacefully. To achieve that, some effort is required. Consider diffusing or adding essential oils like lavender to your humidifier, or spend time tidying up the room. All these simple steps can transform your space into a paradise of your own design – first in your mind, and then in reality. 

Turning of Electronics and Devices

 When it comes to our electronics and devices, they can disrupt our sleep time. “The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day”- Why It’s Time to Ditch the Phone Before Bed | SCL Health. This disruption can negatively affect your sleep time and night routine. It’s best to put your electronics in a different room away from your bed. If that is not possible, at least keep the phone away from your bed. You deserve a peaceful night of sleep. Don’t let something like your phone or tablet keep you from having a great nighttime routine.


Stress-Reducing Habits

Stress can be a significant reason your nighttime routine is in shambles. Let’s talk about a few things you can do to reduce stress. Stress management isn’t just excellent for a beautiful night’s rest but for your overall health. Below are a few stress-reducing habits you can incorporate into your nighttime routine.


  1. Engaging in meditation or taking part in deep breathing exercises can be beneficial for our mental and physical health. These practices can help us to clear our minds, relax our bodies, and become more aware of ourselves. Utilizing these techniques on a regular basis has the potential to improve our overall wellbeing.

  2. Reading can help reduce stress by providing an escape, encouraging creative thinking, and offering a calming repetitive structure.

  3. Drinking tea before bed, In particular, lavender and chamomile teas have been trusted for centuries as natural remedies used to improve sleep quality, reduce stress levels, and promote overall wellbeing.

  4. Journaling can be a helpful way to process emotions and gain self-awareness by writing down feelings without judgement.

Benefits of a Warm Bath Before Bed

 When it comes to a great night routine, a warm bath before bed, preferably an hour or two, will be a game changer for your sleep. This article explains why researchers highly recommend a warm bath before bed. “Taking a warm shower or bath at this time improves the “temperature circadian rhythm, helping people fall asleep more quickly and improving sleep quality”, explains the authors of When’s the best time to take a warm bath for better sleep?

It's essential to practice self-care daily. Pampering ourselves with a warm bath is a great way to start - but don't forget our feet! Often neglected, they need special attention. Let's free them from the burden after a long day by treating them to some Rhatany Root Foot Cream. Our feet take us everywhere - let's look out for them in return! 


Highlights of this botanical foot cream:

  • Soothe dry tired feet, ankles and calves.
  • Rhatany root is historically used  for its anti-microbial and anti-inflammatory properties.
  • Creamy shea butter and aloe vera moisturizes and soothe feet, heels and other rough areas of skin.
  • Tamanu oil is rich in fatty acids that may help maintain the elasticity of the skin.
  • Alpha Hydroxy Acids derived from fruit and sugar helps to exfoliate the skin and improve the appearance of the skin.


Relaxing Music

Relaxing music can help us fall asleep at night. It can also have incredible benefits on our health, like boosting our mood and bringing calmness to our life. If you struggle with sleep, try relaxing music or white noise to help you fall asleep.

Your night routine is just as important as your morning routine, so try to develop one that makes going to sleep joyful and not a nightmare. Rest is necessary, and with a few changes and habits, it can become a consistent thing.






March 01, 2023

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