Are you getting enough sleep?
When you get a good night’s sleep, you wake up refreshed and your skin glows naturally. Sleeping for 7-9 hours is vital for healthy skin and a healthy body. When you get a good sleep, your body replenishes its organs and tissues by delivering essential nutrients and removes excess fluid and toxins, resulting in beautiful skin.
There are many factors that can cause you to loose sleep, such as stress, anxiety, poor nutrition, lack of exercise or just an over active mind.
But when you don’t sleep enough, cortisol, the stress hormone is released in your body which can affect your immunity against illness. Lack of sleep also increases the chance of aggravated skin problems as well as leads to bags under the eyes and low energy levels throughout the day.
By setting some time aside in the evenings for some self-care and practice these bed-time rituals for better sleep, you will notice enhanced mood, increased energy levels and fantastic looking skin.
Here are nine bedtime practices for better sleep, good health & glowing skin
1. Get a Full Night's Rest
Ensure you get at least 7-9 hours of sleep every night. When you sleep, your body releases the human growth hormone needed for the skin to produce collagen, which is responsible for firm skin, shiny hair and healthy nails. If you struggle with insomnia or restless nights, see tips below for sleeping better.
2. Wash Your Face, Neck, Feet
Always wash your face and neck with a mild cleanser before you sleep. This removes the remnants of any products you have used in the day including make-up; dirt and grime. Washing your feet removes dirt and you feel clean when you get into bed.
3. Apply Products 15-20 Minutes Before Bed
Have a routine where you cleanse your face, apply your night cream and under-eye gel at least 15-20 minutes before you hit the bed. That way, most of it will get absorbed by your skin and not your pillow.
4. Diffuse Essential Oils
Falling asleep with the soothing scent of essential oils is a dream come true. The powerful aroma of oils can help with calming your mind and letting go of your day. When combined with a nightly ritual, essential oils can give you the warm, fuzzy feelings you need for a restful night of sweet slumbers.
Some of my favourites to diffuse are Lavender, Chamomile, Peppermint, Raven Blend, and Ylang Ylang. If you're sick, then diffusing Thieves Essential Oil blend can sooth the throat and help you get better quicker.
I only recommend Young Living Therapeutic Grade Essential Oils.
To order, please use my member number 16084610
5. Listen to a Guided Sleep Meditation
Sleep hypnosis guided meditations are all the rage right now. Many people have given them a try and have reported that it is easier to fall asleep while being guided by a soft voice. Try my Tranquility Sleep Meditation on Spotify and/or Insight Timer
6. Practice Gratitude
Going to bed in a state of gratitude helps you to wake up with a positive attitude. When we express gratitude at the end of the day, it calms our mind, alleviates anxieties and relaxes our bodies And this positive mindset can enhance dream state and allow you to wake up feeling refreshed, recharged and ready for the new day to come.
The more practiced you become at appreciating some of the most basic things about your day, what usually gets taken for granted, the easier it becomes to feel grateful for almost no reason at all. You can listen to this Gratitude Meditation for Deep Sleep as you are climbing into bed to help reflect and find gratitude from your day.
7. Practice Gentle & Restorative Yoga
Yoga or meditation before bed can help to reduce stress, calm nervous system, ease muscle pain, release tension that may have gathered throughout the day and improve sleep quality.
Here's one of my yoga videos on YouTube to help guide you into deep relaxation.
8. Listen to soft sleep music
Sleep music can decrease the time it takes to fall asleep and improve sleep quality. Levels of cortisol are reduced by soothing sound waves helping you to feel relaxed and at ease.
Music improves sleep through calming the autonomic nervous system, leading to slower breathing, lower heart rate, and reduced blood pressure.
I highly recommend Insight Timer Meditation App to download to your phone. It's a free meditation app with a massive library of relaxation & yoga music as well as guided meditations. I have a teacher's profile where you can listen to all my meditations. If you enjoy what you are listening to, kindly leave a donation and/or a 5 star review. (This feeds the algorithm and helps me grow :)
Here's my playlist on Insight Timer that I listen to almost every night.
9. Feminine Embodiment Practices (For Women)
Just before bed is a perfect time to connect with your feminine practices such as Yoni Egg, womb breathing and/or Breast Massage.
This helps you to feel calm, relaxed and connected to your feminine energy before bed.
Try my Heart & Womb Blessing Meditation - A beautiful heart-centered meditation for blessing your magical womb space and for deep healing of the heart. This divine journey will help to clear energetic blockages that may leave you feeling “disconnected” from the sacredness of your own womb.
Visit Shop for various Yoni Yoga Practices & Breast Massage Audio.
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In summary for creating better sleep patterns
They say it takes about three weeks to build a new habit. Perhaps set an intention to try a few of these suggestions every day for a month, just to see how it feels. I'm confident you will feel rested, rejuvenated and ready to take the new day when you wake up - And also looking radiant from a good nights sleep.