A Nightly Routine Can Do Wonders for Relaxation and Getting a Great Night’s Rest
Not only can a routine be pivotal to help you fall asleep faster, it sets you up for success the next day and health and vitality.
As you sleep, your brain (and the rest of your body) is still quietly working, healing, detoxing, restoring, and repairing.
In support of this intricate process, now more than ever, Neuro Growth believes that as the sun sets you need to be assisting your body’s natural healing process in total health and restoration.
You can find renewal and vitality by practicing this ritual every evening before drifting off to sleep.
Experience this calming holistic path to better rest for yourself.
2 Hours Before Bed – Sip & Relax
Before bed, members of the Neuro Growth team appreciate a good, shroomy, cuppa goodness. We like to keep it simple though. It’s nice to sip on some tea (any calming herb like chamomile, gynostemma, damiana, or steeped red jujube dates) with a teaspoon of reishi spores like these stirred in!
We love reishi spores in our bedtime tea ritual because of their amazing ability to help you relax and wind down. They don’t necessarily make you sleepy, but they can go a long way to calming a troubled spirit, which can make it a lot easier for you to get a good night’s rest.
1 Hour (or more) Before Bed – Turn off the screens
If you like to read or take in information before bed, dim the lights a bit and grab a book or magazine. Another option that limits the intake of sleep-disrupting blue light is listening to podcasts or audiobooks. In fact, you can try Amazon’s Audible and get your first e-book for FREE right now. Click HERE to give that a try!
Do Some Physical Self-Care
Floss, brush, shave, shower or bath, exfoliate, moisturize, put lotion on your feet. Do a couple of things that make you feel physically good before bed. Knowing you did something to look after YOU is very soothing. Everyone likes to feel like they are cared for… always start by caring for yourself.
Sedate with Belly Breathing When You Lay Down in Bed – Asleep in 60 Seconds!
Before starting the breathing pattern, adopt a comfortable position on your back (with or without your pillow) and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
- Empty the lungs of air.
- Breathe in quietly through your nose for 4 seconds.
- Hold your breath for a count of 7 seconds.
- Breathe out forcefully through your mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
- Repeat this cycle up to 4 times. Avoid repeating more than 4 times until you have more practice as you may feel dizzy or lightheaded.
Give it a try tonight! We find it very calming! There is some evidence to suggest that deep breathing techniques have a positive impact on a person’s anxiety and stress levels. For example, a 2011 review article in Health Science Journal.