Do you ever find yourself constantly on-the-go, feeling stressed out and run down?
It’s easy to lose sight of our own needs when we’re focused on work, family, and other responsibilities. As a hardworking woman who has a busy and demanding schedule, taking good care of yourself both physically and mentally should be at the top of your priorities. You deserve to be happy, healthy and well-rested no matter how busy your day was.
Taking some time to develop a self-care night routine is a sure way of giving your body and mind the love and care they need.
With these 11 self care night routine habits, you’ll be able to relax, reflect and recharge for whatever tomorrow has in store!
1. Turn off electronics
If you're looking to improve your self care night routine, one of the first things you should do is ditch the electronics at least an hour or two before bed. The blue light emitted from electronics such as cell phones, tablets, and laptops can negatively impact our sleep. When we spend hours scrolling through our phones or binging our favorite TV shows at night, our brains get tricked into thinking it's daytime and suppresses the production of melatonin - the hormone that helps regulate our sleep.
Try to shut off all electronics at least an hour before bed, and consider using a blue light filter on your devices.
2. Set boundaries
It can be easy to get caught up in emails and work-related tasks even when we’re supposed to be off duty. Make it a priority to set boundaries after a certain time at night, and resist the urge to check your phone or email. This simple act of shutting out the world will help you calm your mind, declutter your thoughts, and redirect your energies towards yourself.
By carving out a space that's entirely yours - and by saying no to anything and anyone that threatens to infringe upon it - you're giving yourself the gift of relaxation, reflection, and recharging.
3. Take a relaxing bath
Taking the time for some self care in your evening routine is crucial, and a bath is the perfect way to do just that. Studies show that those who bathe or shower one to two hours before bedtime also fall asleep faster.
As you sink into the warm water, you can feel the stress and tension melt away from your body. It's a chance to reflect on your day, let go of any negative emotions, and recharge for the next.
As the water envelops us, we are reminded to slow down, to take a deep breath, and to recharge our batteries. It's a small gesture of self love, but it goes a long way in helping us feel refreshed and ready to take on the world again.
So, why not light some candles, add some epsom salt or essential oils, and soak for as long as you’d like!
4. Practice gratitude journaling
Before you go to sleep, take a few minutes to jot down a few things you’re grateful for. It can be anything from a kind gesture from a friend to a beautiful sunset. By taking just a few minutes each evening to write down the things you're grateful for, you can shift your focus from the negative to the positive and improve your overall mood. Plus, it's a great opportunity to reflect on all the amazing things that happened during the day that you may have overlooked.
Making this a part of your self care routine will do wonders for your mental health and well-being, and is a great way to be kind to yourself and give yourself the love you deserve.
5. Plan your next day
Before hitting the hay, just take a few minutes to plan out your schedule for the next day. Spend some time thinking about how you want the day to go, think about your goals, intentions, and what you need to do to set yourself up for success. By taking a few moments to jot down what you need to do tomorrow, you free up mental space in your mind and reduce anxiety.
Plus, you won't have to scramble in the morning trying to figure out your schedule. Instead, you can use that time to have a leisurely breakfast or practice some yoga.
And the best part? The 30 minutes before bed is when your brain is in a naturally suggestive and open state -- AKA hypnosis.
Why is this significant, you ask?
Well, during this time, engaging in positive visualization is an effortless way to create new neural pathways in your subconscious mind for how you want to think, act, and present yourself throughout your day.
Let's dig deeper here. Our brains are ridiculously powerful, capable of creating new connections between neurons to support the behaviors and thought patterns we want to embody.
By setting aside time to intentionally visualize and plan your day before drifting off to dreamland, you're actually rewiring your brain to support your goals and aspirations. This practice of positive visualization not only encourages the development of new neural pathways, but also strengthens existing ones. It's like going to the mental gym.
So, the next time you're winding down after a long day, take a few moments to plan out tomorrow in your mind. Create detailed, vivid images of yourself dominating that presentation at work, killing it at the gym, or having a great conversation with a loved one. Use all of your senses to bring those images to life -- what do you see, hear, feel, smell, and taste in these scenarios?
Trust me, it may seem silly at first, but you'll be amazed at how much this practice can transform your mindset and your daily experiences.
6. Read a book
Let's face it, everyone needs a break from the chaos of everyday life. So why not take some "me-time" for yourself in the form of escaping from the world and enter a new one.
One of the best ways to unwind and rejuvenate your mind is to escape into the pages of a good book. Not only does it help you relax, but it also allows for introspection and reflection. You have the chance to disconnect from the stresses of your day and delve into a world of imagination. With each turn of the page, you'll feel yourself drifting away from any worries that may be weighing you down, and before you know it, you'll be recharged and ready to take on whatever the next day has in store.
Whether it’s a novel you’ve been dying to read or a self-help book, try adding 15 minutes of reading into your self care night routine.
7. Stretch or do yoga
Stretching and yoga can be a great way to relieve tension in the body but also to quiet the mind and focus on your breath. It's the perfect way to let go of any stress from the day and be present in the moment. Take some time to stretch before bed, focusing on areas where you hold tension such as the neck, shoulders, and hips.
Gentle stretches, yoga or any mild physical activity can go a long way to help your body relax. It can also help improve your sleep quality and boost your mood.
8. Practice meditation
One of the best ways I've found to unwind and rejuvenate is through meditation. Meditation can help calm the mind and reduce stress.
Whether you're dealing with a stressful day at work or just need to decompress after a hectic week, meditating can work wonders for your mind and body. It allows you to slow down and concentrate on your breathing, which helps to relax and calm you down.
Meditating can also encourage reflection and introspection, which can be incredibly beneficial for gaining clarity and perspective.
So, take a few minutes to light some candles, find a quiet place to sit and practice simple breathing exercises or guided meditations to help clear your mind and prepare for sleep.
9. Write down your thoughts
Doing a mind dump is incredibly therapeutic and can help clear your mind of any unwanted thoughts or stresses from the day. Sometimes, our minds get so cluttered with thoughts and ideas that it can be hard to unwind and relax at the end of the day. That's where taking the time to write down your thoughts and do a good old-fashioned mind dump can really come in handy.
It's a blank canvas for you to jot down everything that's on your mind without any judgement. By taking the time to release those thoughts onto paper, you're giving yourself permission to reflect and recharge. Writing down your thoughts helps you gain a better understanding of what's bothering you and allows you to reflect on how you can improve your overall well-being. You'll be amazed at how much lighter you feel after putting pen to paper.
Grab a notebook and pen and start to express your feelings in whatever way feels the most natural to you.
10. Write out your affirmations
Writing down affirmations before bed can be a powerful practice to add to your self care night routine.
Instead of scrolling through social media before bed, take a few moments to write down some positive affirmations. By jotting down these statements, you can relax and reflect on your day in a positive light. As you write, let go of any negativity that may be weighing you down and recharge your mind with thoughts of self-love and confidence.
You also have the power of the magic 30 minutes on your side. As you wind down for the night, your brain enters a state of natural hypnosis 30 minutes before you fall asleep.
During this time, your mind is in a natural state of hypnosis, which makes it the perfect time to tap into your subconscious.
Writing affirmations during this window of time sends them straight into your subconscious mind, where they can start to lay the foundation for new neural pathways. No extra effort required. This is an effortless way for you to start forming new neural pathways in that brain of yours.
Let's break it down a bit further. You see, your subconscious is kind of like a supercomputer that's constantly running in the background, absorbing and processing everything you take in. And when you write affirmations in the 30 minutes before bed, it's like giving that supercomputer a direct line to reprogramming the way you think and feel about yourself.
The best part? This technique requires no extra effort on your part. No meditation, no visualization, no hypnosis tapes. Just scribble down a few positive statements about yourself, your goals, or your dreams before turning in for the night, and let your powerful subconscious do the rest.
So, if you're looking for an effective, low-effort way to change your thought patterns, I suggest you start writing those affirmations down before you hit the hay.
11. Get enough sleep
This may seem obvious, but getting enough sleep is crucial for both your mind and body. It's the ultimate relaxation, reflection, and recharge session all rolled into one.
Dreaming during sleep is a natural venting state that clears our subconscious minds, ease our tensions, and allows us to face another day head-on.
Make it a priority to aim for 7-9 hours of sleep each night to help you feel refreshed and ready to tackle the day ahead.
Conclusion
Developing a self care night routine that supports both your mind and body doesn’t have to be complicated. With these 10 tips in mind, you can create a ritual that works best for you. Remember to always take care of yourself, show yourself love and kindness and get the rest that you deserve. These self-care habits will allow you to wake up refreshed, rejuvenated and ready to take on the day!
Looking to unwind? Use our Peace Maximizer Hypnosis Recording to release stress and anxiety and bring yourself back to neutral before you head to bed.
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