5 Self-Care Practices to Incorporate Into Your Nighttime Routine For a More Peaceful Sleep and a Better Tomorrow
What stands in the way of your motivation and productivity today may not be today itself, but instead demons from your yesterday, the anxieties and frustrations arising out of the unpleasant experiences of the previous day that you didn’t leave behind.
Maybe you argued with your co-worker, maybe your partner had misunderstood something you had said, maybe you didn’t perform as well as you expected on your work today. All these unpleasant experiences that we have throughout the day give rise to anxiety, frustrations, and insecurities, and if we don’t find a way to resolve these feelings they will bleed into the next day and hold us back from being our best selves.
I’m not saying that all issues are completely resolvable. The effects of the argument with your co-worker, the misunderstanding with your partner, your delayed job performance might still be present tomorrow. But the idea is not erasing these incidents, instead it is erasing the feelings of dissatisfaction with ourselves or someone else that surfaced as a result of these incidents.
Oftentimes we focus so much on a negative experience that we forget to take a look at the lessons we’ve learned throughout our lives that taught us that we are capable of handling anything. This 20-minute self-care routine is going to help us log off from the rest of the world at the end of the day and allow us to look inward, take a step back and find the faith that despite everything that has happened today, we are strong enough to tackle the adversities of tomorrow. And besides, I think we all need a special piece of time carved out just for ourselves and the end of the day.
Here are 5 self-care practices to incorporate into your nighttime routine that will help you get a peaceful night’s sleep and wake up tomorrow refreshed and productive. And I made some free printables for you to help you carry out these habits. I will provide the link to these at the end of the post. Tip: these habits are most effective when you practice them in chronological order right before going to bed.
1. Make yourself a warm beverage while being mindful
It could be some green tea with some mint leaves, a mug of hot cocoa, or a large cup of fruit-infused water if that’s what you prefer. Listen to the sound of the water or
tea being poured into the cup, feel the warmth of the mug in your hands,
and the smoke caressing your cheeks. There’s something about a warm
beverage that forces us to relax as you can’t drink it quickly unless
you want a burnt tongue. If I were to recommend a drink for a peaceful and relaxing night’s sleep, I would recommend Four Sigmatics Hot Cacao mix with Reishi.
I used to have a lot of trouble sleeping at night. The moment I went to bed, a hurricane of thoughts would start swirling inside my mind and I would stay awake for hours. My friend recommended Four Sigmatics Hot Cacao mix to me and this product has changed my life.
It is a rich hot chocolate paired with reishi mushroom powder, which is is a superfood that enhances the immune system, reduces stress, and improves sleep. I know, mushrooms in hot chocolate? But you can’t taste the mushroom at all. It has an earthy, rich, slightly bitter flavor that tastes absolutely delicious when you mix it with a splash of coconut milk and a little bit of nectar for the added sweetness. The taste, the smell combined with the warmth is incredibly comforting. Within 30 minutes of drinking it, I feel an intense feeling of calmness and slowly drift off to a peaceful sleep.
This cacao has been a part of my nightly rituals for about a year. I highly recommend this product. The results on the stress levels and sleep have been amazing even for people who unlike me, don’t experience sleeping problems. And if that’s not enough, people with stronger immune systems have been proven to recover at a much higher rate from the Coronavirus and Four Sigmatics Hot Cacao improves your immune system through regular use.
Click the first link to buy a box containing 20 packets which will cost you $1.38 for each packet. But if you want to test it out first, you can click the second link which has 10 packets with a price of $1.5 for each packet.
Find a quiet place to sit with your cup as you carry out the rest of the routine. You can light a scented candle, cover yourself in a blanket, turn down the lights, do whatever allows you to get cozy. Starting your self-care routine with these simple acts signal your mind that it is time to escape the world and tune in to your inside. The world has had enough of your attention for today, now it’s time to give yourself a little bit of attention.
2. Let out your emotions on a piece of paper where you can see them
Vent out the one thing that’s been bothering you the most today. Any anxiety or frustration you may have towards yourself or someone else, let it all out of your mind and onto the paper. Think of your negative feelings as baggage that you need to leave behind where it belongs, which is today. And this act is going to help you allow you to put down that baggage.
You can do this on any notebook or you can download the printable I made for you. You will find the space for this on the first page.
3. Write down 3 things you have accomplished today
Accomplishments are not necessarily gigantic successes that allowed you to move forward in your career or a goal. Any act that helped you become a better person physically or mentally is an achievement. For example helping a stranger, forgiving a friend, or even trying to do something that you were afraid to do is an accomplishment. These acts might not have helped you in any visible way, but they helped become kinder, braver, and stronger and hence are massive achievements that deserve your recognition.
On the second page of the printable you will find a box where you can list your achievements.
4. Write down 3 things you are grateful for today
Often we get so caught up in the negative that we forget to notice the positive. Practicing gratitude might be something you heard of before, but its positive effects on human psychology has been proven by research. I can guarantee you that you will be surprised at how much of an impact this simple practice can leave on your mindset over time.
Sorry but I can’t help but quote Dumbledore here, “Happiness can be found even at the darkest of times, if only one remembers to turn on the light”
5. Do a 2-minute breathing exercise
This final act will act as a final blow to your negative emotions, and leave you feeling refreshed and ready for tonight’s sleep. One of my favorite exercises is the 6-7-8 exercise where you take in your breath for 6 seconds, hold it for 7 seconds, and empty in all out for 8 seconds. If you are someone who struggles with anxiety, you will find this especially helpful.
These effects of these self-care practices compounded over time will shape you into a more positive and productive person. Think of your negative feelings as baggage that need to be taken care of and left behind today, because that’s where they belong. They don’t belong on our yesterdays where they can bog us down with their extra weight.
Click on the button below to download the printables that will help you carry out these habits.
You can print them out and write on them or you can edit them on your computer or phone if you want. But I feel that that the habits are most effective when you write them down on hand.
So, I’m curious, what are some of the self-care rituals or habits that you practice at the end of the day? Leave them in the comments below 🙂
About The Author
I’m Zarnaz. I’m a self help junkie, caffeine addict, writer, engineer and I’m extremely passionate about the science of people. I want to know what inspires you, motivates you, drives you to make better choices and ultimately, how to help you reach your full potential. This is a blog dedicated to that cause.