Relax Moment: Bedtime Rituals

We live in a hectic time, with many tasks, accelerated communications, technology increasingly inserted in daily life and it seems that it has never been so difficult to be able to disconnect from the external world and disconnect. But it is necessary slowing down and getting a good night's sleep influences - a lot - how the next day will be and how to make it more productive, in addition to providing countless health, skin benefits and improving the feeling of well-being.

After a tiring day, there's nothing like getting ready for a peaceful night, lying in bed and resting. Therefore, adapting a ritual to fall asleep, inserting some light habits and awakening good feelings in the routine, makes the body and mind get used to and understand more easily that it is the time to relax and sleep.

Prioritizing more serene activities and self-care steps hours before resting is a way of taking care of sleep and welcoming yourself. Pinterest Predicts - a survey with predictions of trends for 2021 in relation to various sectors, developed by the social network Pinterest - showed that adopting a bedtime routine is on the rise. From year to year, the platform recorded a 90% growth in searches for "yoga to sleep". The report also points to an 80% increase in the term “sleeping oils to use in the diffuser” and 60% in searches for “silk sleepwear”.

Relaxation practices are very particular and for the ritual to have a positive and invigorating effect, it is essential to know your own body and what you like to do. Thinking about it, we have listed some habits tips to help you sleep well. Check out!

Hydration through water intake is essential and should be done frequently during the day and night to maintain the proper functioning of the body. Caffeine, on the other hand, even when consumed up to six hours before bedtime, can affect sleep and should be avoided. In addition, the guideline is that soft drinks, black tea and green tea are also not consumed close to bedtime. However, taking other types of tea a while before bedtime, such as chamomile, lemon balm and fennel, can contribute to relaxation.
 

As for the meal, it is best to have dinner or supper in fresh food hours before bed to make a good digestion and not impair sleep.

A good alternative to show your body and mind that it is time to slow down and reserve quality time with yourself is to read or listen to music. Opt for a pleasant reading or musical style, which does not deal with heavy and complex themes, so as not to cause agitation, worry or anxiety. Sounds like nature noises, rain, among others with a light proposal can be soothing.

The agitation present in the thoughts reflects in the corporal behavior and in the quality of the sleep. That is why it is so important to give signals that the day is over and bedtime is near. Practicing meditation and yoga are great strategies to calm the brain and bring the necessary tranquility to shut down deeply. With the help of apps, videos and specialized professionals, it is possible to practice the activities, which help in breathing and provide serenity. To make the occasion more pleasant, choose a quiet environment, use a seat or, if you prefer to perform on the floor, place a rug to make it more comfortable.

As for physical exercises, it is worth remembering that moving is necessary and helps in the quality of life and sleep. However, high-intensity physical activities at night, close to bedtime, are not indicated, as they cause the opposite effect, such as euphoria, due to the release of adrenaline and increased body temperature. Therefore, doing guided meditation and yoga are the recommendations.

An excellent way to help our body to rest is to prepare a good bath with essences, salts and herbs. To complement the relaxing moment, you can add quiet sounds or music. After bathing, take a little more time to unwind, taking the time to clean and maintain your skin and use creams and scrubs you like.

Not least, the choice of sleeping clothes makes a difference! Investing in pieces with a light and comfortable fit, from fabrics such as cotton and silk, makes skin contact more subtle and cozy, minimizing the chance of any discomfort during the night because of pajamas.

In order to enhance all the stages of the ritual and make the night really pleasant, it is necessary to pay attention to the room and make it conducive to increase the feeling of tranquility. For a start, darken the room, keep the temperature cool and comfortable. Do not keep objects that may cause distraction, such as electronic devices, nearby. The light from televisions and cell phones, and the intense consumption of content and information can leave the mind and body agitated, generate inattention and reduce the hours of sleep, impacting the performance and the willingness to deal with the next day.

Another way of taking care of the environment is aromatherapy, which consists of spreading delicious smells around the place and serving as relaxing stimulators. It is a technique to further increase the sensation of calm and make the night's sleep even better. The use of diffusers and vaporizers with essential oils, with aromas, for example, of lavender, chamomile, lemongrass or peppermint, lemongrass, bergamot that spread, generates benefits not only mentally, but also physically.