Are you waking up in the mornings feeling groggy and grumpy? Are you dragging through your morning because you didn’t sleep well and don’t feel rested?
No one wants to wake up feeling like that!
Here’s the thing… you’re most likely groggy in the morning because of something that happens many hours before… your NIGHTTIME ROUTINE.
Don’t have a nightly routine or ritual? Well, maybe that’s your problem! Not having a healthy way to wind-down and reset may be the cause of your slow mornings – and may even be a culprit behind how much you accomplish (or don’t) during the day.
Why Create A Nighttime Ritual?
A nighttime ritual or routine is a string of predictable activities you do every single night before you go to sleep.
A nightly ritual:
Helps to nourish and bring rest to your mind and body
All of the things you are working so hard to achieve!
So today, I am going to share with you an incredible nightly ritual to end your day with. Perfect to embrace the self love and self care that you always hear me talking about.
You get to do this for YOU and in doing so, you are also allowing yourself to really show up for the people around you too!
When you are first learning to implement this habit, set an alarm to begin your nighttime ritual so that you don’t forget. Once you have your routine nailed down, you can keep the alarm if you like the reminder or turn it off.
6-Step Nighttime Routine
#1 Turn off all screens an hour before bed.
Embrace a peaceful evening by turning off all screens and enjoying some quiet time. Power DOWN your computer and TV, and set your phone on airplane mode. No more calls or answering texts.
#2 Take a warm bath, hot shower OR wash your face and hands/arms with warm water.
Studies on hydrotherapy have found that the warmth and pressure of water reduces swelling in the body and promotes relaxation.
If you choose a bath, add some epsom salts, essential oils, etc. Epsom salts are full of absorbable magnesium, a mineral that 75% of americans are deficient in. What does magnesium do for you? Calms nerves and anxiety, helps with digestion, relieves muscle aches and spasms, helps prevent migraines and is also helps regulate the levels of other important minerals in your body.
#3 Rub your entire body down with shea butter lotion. Put on a silk or cozy robe.
Grab some shea butter lotion and add a few drops of your favorite nighttime essential oil. Slowly massage it onto your entire body.
A 2010 study found that due to its cinnamic acid and other natural properties, shea butter is considered to be anti-inflammatory. How cool is that?!
#4 Light a candle, or dim all the lights.
Create a dim, relaxing environment to wind down. This is a great cue for your body to start unwinding for the night. And lighting a candle could be a fun nightly tradition to start! Great replacement for those screens you’ve been staring at all day.
#5 Read or listen to a book while sipping hot tea.
Studies have found many benefits to turning off the TV at night and instead grabbing a good book. Reading increases connectivity in parts of the brain responsible for language receptivity. Studies have also found that it only took participants SIX MINUTES of reading for their heart rates and muscle tension to subside! Overall reading reduces stress by 68%!
So grab your current book or turn it on audio. I like to listen to audiobooks because I can relax my eyes while I listen.
Creating daily – and nightly – routines is a simple yet effective way to increase our efficiency, stay balanced, focused and happy.
Research has actually shown that, throughout history, the most successful people in their fields almost all had some sort of daily routines!
Your nighttime routine can be different from this one, just make it something that really helps you unwind and relax after a long day.
Once you get in the habit of going through your routine every night, your body will start to recognize the steps as a sign that it is time to relax and rest.
What steps do you have in your night ritual? Share below to give us all more ideas!
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Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.
-Lynne, Longwood FL
I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!