Wellness Routine: Better Sleep

Updated: Jun 29



Sleep is essential for good health, both physically and mentally!

Studies show that inadequate sleep leads to poor immune function, mood disorders, blood-sugar dysregulation and lower-life expectancy.


Sleep is especially important for women during certain times, like the Luteal and Menstrual phases as the body needs more energy to work efficiently. Sleeping-in or feeling the need to go to bed early during this time is totally normal and even necessary!


While most of us feel we don't have the time or discipline for a nightly "routine" it can make all the difference in your quality of sleep and stress levels. With benefits like this, it's worth the effort!


If you're interested in starting a nightly wellness routine, here's a list of my favorite ways to prepare my body for sleep:


Nightly Wellness Routine:


  • Avoid caffeine at least four hours before bed. This disrupts your sleep cycle later.

  • Light stretching and/or yoga is a great way to relieve tension from the day and prepare your body to rest.

  • Enjoy an Epsom salt bath with essential oils like eucalyptus or lavender. Taking a hot shower with an aromatherapy spray is also relaxing!

  • Take time for your skincare routine. There's something very satisfying about preparing your skin to replenish itself through the night.

  • Read, write, listen to soft music or do something that calms you 2-3 hours before bed. When you're body is relaxed the next thing to do is relax and quiet the mind. While quieting the mind can be a challenge for some of us, it's a discipline that effects every area of our life.


Set The Mood For Restful Sleep:

Now that you've made time to unwind, it's important to keep a relaxing atmosphere in your bedroom.


  • Keep the lighting low...no blue light!

  • We sleep best when we're in a cool environment so keep your space cool. The recommended temperature is about 68 degrees.

  • Diffuse some essential oils by your bed. Lavender, cedarwood and bergamot are some of my favorites!

  • Consider investing in a weighted blanket, they've been proven to aid in deeper sleep and reduce anxiety.


While everyone's preference and needs are different, hopefully this list will help you make a nightly wellness routine a priority! Sleep is a essential for all other functions in the body so make sleep a priority tonight.

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