Following on from our morning tips, we’re back to suggest a few ways you can encourage mental and physical wellness of an evening to not only benefit your sleep, but your future morning selves.
5 tips to end your day:
- Caffeine vs camomile…
Caffeine, a stimulant, increases neuro-activity and the circulation of adrenaline in the body. While this, in small doses, can be of benefit and aids focus during the day, it’s not so useful of an evening. Consuming caffeine even 8hrs before bed can reduce sleep by an hour. Not only does it increase the time it takes for you to fall asleep, but it also reduces sleep quality, in particular, deep sleep. It’s advised you stop consuming caffeine 8hrs before you plan to sleep. For example, someone with a sleep time of 10pm should stop drinking coffee from 2pm that afternoon.
Consider switching to camomile tea of an evening. Contrastingly to caffeine, camomile promotes relaxation and improves sleep quality as a result of its antioxidant content. Have camomile 45mins before bed to reap its full benefits.
- Journal…
Journaling can take the form of a stress reliever. By reflecting on your day and current thoughts and consequently, decluttering the mind, a reduction in stress and increase in relaxation is promoted. This can take the form of a brainstorm, or likewise can be quick bullet points of 3 things that went well today. Jotting down any worries will reduce anxiety as a result of removing them from one’s mind. Noting any tasks that need completing will stand as a reminder but ensure one can switch off to increase quality of sleep, but likewise aid next day preparation and productivity as you begin setting out tasks.
While removing all worries and negativity from the mind is encouraged, ensure there’s space to jot down a few positives; something that went well, 1 thing you’re proud of yourself for doing, one trait you like about yourself, one quote you’re inspired by etc. It’s too easy to focus on the negatives, but it’s important we promote self-confidence and positivity. Find a 1:2 balance. Once you’ve written your worries, to do lists and reminders, set out to find twice as much positivity from your day.
- Wind down time…
As per our ‘phone free 30’ morning tip, take time to wind down of an evening, and include a phone free 60. Stopping caffeine consumption 8hrs before bed is the first step to wind down time. Referring back to our circadian rhythm, we have a second energy peak of an evening. This follows with a release of melatonin – our sleep hormone, which promotes relaxation. If we can set out to implement downtime after this energy peak, we will experience a smooth process into the state of relaxation. This includes but is not limited to, reducing or inhibiting blue light 2-3hours before bed. Blue light is a melatonin inhibitor. It fools the body into thinking its daytime, hence effecting our ability to fall asleep. Alongside reducing blue light, begin to dim your house lights an hour or so before getting ready for bed, and finally, finish the evening with any self-care. End the day with relaxation, a clear mind and positivity to promote healthy sleep.
- A light balanced meal…
Coinciding with your wind down time, comes a light evening meal. Although big meals make you drowsy so could therefore be considered a positive, they also prolong digestion leading to reflux, heartburn and weight gain if eaten too close to bed. Where possible, one should aim to eat 2hrs before sleep to allow time for digestion. A light evening meal with dairy, fatty fish etc is recommended. Foods such as kiwi, nuts and fish aid relaxation, bananas and nuts contain potassium and magnesium which promote muscle relaxation, and food such as dairy and cherries contain melatonin, making you sleepy. Ever wondered whether drinking warm milk before bed actually helps you sleep? Well, the answer is yes, so if you enjoyed it as a child, bring back the tradition.
- Next day preparation…
Do your future self a favour and prepare for the next day where you can. Make your morning schedule as stress free as possible. Set out your clothes for the next day. Plan breakfast and make your lunch. Set any alarms before downtime begins to avoid the need to go on your phone, risking the chance of distraction by social media and therefore having your sleep effected by blue light. Top up water bottles and put them in the fridge. Write a rough schedule if this is something you find you benefit from. Any small tasks you feel may make your morning routine less stressful are worth completing the night prior. Allow yourself time in the mornings, but likewise, don’t sacrifice sleep.
Whether you’re a night owl, or an early bird, it’s important to maintain routines that promote wellness. If you missed it, head back to our morning tips blog and try out a few from both. Let us know how you get on, but most importantly remember, starting your day with a little shimmy, and ending your day with a motivational speech in the mirror might just be what you need to maintain that smile and sense of positivity throughout the day. Are there any tasks you complete of a morning or evening to get you rearing to go, or ready to relax? Be sure to share them with us!
Blog by Caitlin Nicholls – Level 2 Fitness Instructor