During the next couple of weeks, I am traveling throughout Barcelona then headed over to London, so my sleep schedule has been way off, which is why I want to share with you some nightly rituals to release your worries for a better nights sleep.
Tell your brain that it’s time to shut it down
If you have a tendency to experience anxiety before bed, do yourself a favor and create a relaxing routine that you always do, without fail. Put on your pajamas, and drink chamomile tea. Once you begin a routine it sends a signal to your brain to stop thinking about the days worries, so you can fall asleep faster.
Write down 3-5 things that you are grateful and appreciative that occurred during the day
According to experts, our nervous system is wired to have a negative bias, which means that we are programmed to look for everything that is wrong or negative that occurred throughout the day. A gratitude and appreciation practice rewires our nervous system to start looking for the positive things in our environment.
Dispose of worries
If your worries are at an all-time high write them down to dispose of them out of your head. This works because it gets the anxious thoughts out of your head, clearing your mind, and preventing rumination that can cause anxiety.
Create your room into a sleeping sanctuary
Light up essentials oils like lavender,
Vetiver, Roman Chamomile, Ylang Ylang, Bergamot,
Sandalwood, Marjoram, or Cedarwood.
Ensure that the temperature is at optimal sleeping level. There’s nothing worse than being overheated, or too cold before bed.
Invest in a weighted blanket They’ve been shown to help reduce anxiety. Laying under a weighted blanket can calm the body down and promote the release of serotonin and dopamine, thus calming the brain down, as well.
Lastly, put your phone away. I know you all know better, but sometimes we need to be reminded.
Do you have a sleep ritual that you would like to share? Feel free to comment below.
Now I am going to try to fall asleep, so I can adjust to this new time zone.
Sending zen vibes! 💋
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Photo credit: allureable.co.vu