It's easy to fall into the trap of spending your evenings scrolling mindlessly on your phone, with hours spent on TikTok or glaring into your TV screen...then before you know it is well & truly past your intended bed time.

However, by creating the perfect wind-down routine, and consciously putting effort into how you spend your time before bed, you are able to prepare your mind and body for a restful night's sleep, which is not only vital for overall health & well-being, but it is also essential for great exercise recovery.

Here are some of our top tips to help you establish an effective wind-down routine:

Set a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Create a Relaxing Environment:
Make your bedroom a comfortable and calming space. Consider using soft lighting, comfortable bedding, and keeping the room cool and quiet.

Limit Screen Time:
Avoid electronic devices, such as smartphones, tablets, and computers, at least an hour before bedtime. The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep.

Practice Mindfulness or Meditation:
Engage in mindfulness or meditation exercises to help calm your mind. Deep breathing, progressive muscle relaxation, or guided imagery can be effective techniques.Take a look at our mindfulness section on the platform here.

Establish a Night time Ritual:
Develop a soothing routine before bedtime. This might include activities such as reading a book or taking a warm bath, all whilst enjoying our favourite magnesium hot chocolate - Moon Mylk by Naked Harvest (if you know, you know.) This dreamy blend is vegan, gluten free & refined sugar free and insanely delicious.

Physical Activity:
Engage in light stretching or gentle yoga to help release tension in your muscles; we have a variety of yoga flows on the platform that will help you unwind, try for free here. Plus, regular physical activity during the day can also contribute to better sleep.

Create a To-Do List for the Next Day:
Write down any lingering thoughts or tasks in a journal or to-do list. This can help clear your mind and prevent racing thoughts when you're trying to sleep.
Remember that everyone is different, so you may need to experiment with different activities to find what works best for you. Consistency is key, so try to stick to your wind-down routine as much as possible to signal to your body that it's time to relax and prepare for sleep.

Sleep tight angels.

Alexz. x

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