“You can’t pour from an empty cup” is one of my favourite quotes of all time. This advice definitely helped me to shift my mindset in to seeing that rest is not lazy. Rest is a necessity to allow us to operate to the best of our ability, whether that be for chasing after an energetic toddler, acing an exam or pitching a new client at work. It’s a ying yang relationship; one can’t exist without the other. Right? Read on to discover my 5 step evening ritual and get all my sleep tips.This post is in conjunction with Boots UK but all thoughts are my own
Embracing rest and re-prioritising self-care its something I’ve been working hard on since the start of 2021 and I’ve shared some parts of my journey including my 3 step morning ritual to improve your mental wellbeing. This time, I’ve teamed up with Boots to share my 5 step evening ritual featuring my favourite products and favourite sleep tips.
Before I share my ritual I want to emphasise the most important part of this ritual is that it is free from screen time, with the exception of playing audio like music or a podcast. So before you get started, put your phone away and turn off your laptop. One of the best sleep tips I can give is to put your phone away and turn off all screens for 2 hours before you sleep.
Step 1: Bath
If I am going to commit to my evening ritual, it usually starts around 8pm, and always starts with a bath. I turn it from a regular bath to a ‘spa bath’ using Epsom Salts and a concoction of my essential oil which include lavender, eucalyptus, rosemary and tea tree. The rosemary and tea tree are great for blemished skin and eucalyptus is a great natural decongestant when you have a stuffy nose. I vary what I put in depending on how I am feeling.
Step 2: Skin
Whilst in the bath I put on a face mask, then cleanse and exfoliate my skin. Once out of the bath I apply a firming night cream. At the moment I am using No.7 Early Defence Night Cream. In terms of my skincare I am also using a retinol serum every other night to resurface my skin cells. It’s powerful stuff and your skin needs the time to adjust to it slowly so make sure you do your retinol research before purchasing any products.
Step 3: Body
I’m really bad at taking the time to moisturise my body. Usually I jump out of the shower and get dressed straight away. So when I do take the time to moisturise, I really notice how much better my skin feels after. Soft and scented and goddess-like! I love the Champneys body butter which is what I am using at the moment. Add a few drops of your favourite aromatherapy oils into your moisturiser for extra indulgence. I would go for essential lavender oil.
Step 4: Wind Down (no screen time)
My favourite part of this ritual is the wind down. This usually starts around 9pm. I get into some clean pyjamas, some ideally clean bedding, then spritz some relaxing pillow spray. I usually choose to read but It doesn’t matter what activity you do, as long as there's no screen time. This could be painting your nails, writing in your journal, practicing mindfulness (I use the Calm app). I mix it up depending on my mood. Whatever it is, make sure it’s just for you.
Sometimes I continue the pampering during the wind down phase with some retinol under eye patches (not in conjunction with a retinol serum) or a softening foot mask.
Step 5: Sleep
The most important part! I try to get an early night on the nights I do this ritual and aim for 10pm (that’s early to me and my body). Whenever I have stepped away from technology like I do in this ritual, I always notice how much quicker I fall asleep. My body feels more relaxed and my mind feels clearer. To send me on my way, I usually do 5 deep, slow breaths to help me drift off to sleep.
Tip: In the summer months I always wear a silk sleep mask to stop the early sunrise from waking me up around 5am. I’m definitely more likely to get 8 hours sleep with a sleep mask.
Writing this post has made me want to carve out another evening soon to practice what I preach! I have done a variation on this routine for the past few years, but it’s never done regularly enough. Treating yourself to some new relaxation products can definitely be a nice way to motivate your self-care ritual and be sure to adapt it to whatever feels good for you.
Do you have a wind-down routine at night or any great tips for a good night sleep? If you enjoyed this post or have some sleep tips to share, I’d love to hear from you! Please leave a comment in the box below. Jess x