When people talk about aligning your circadian rhythm, they often focus on waking up early and setting a schedule from the moment you wake to ensure a productive day. What they often forget is that to have an amazing and productive day, it usually starts the night before—with how well you sleep and whether your body gets enough rest to prepare for the next day.
I’m here to share my sleep routine and the things I do to ensure I get amazing sleep and have an amazing day while being in my third trimester with my third baby drawing from my expertise as an Ayurveda coach, Life coach, and NLP coach.
Why do you need a routine?
Well, establishing a solid sleep routine helps align your body with its natural sleep-wake cycle, creating a sense of predictability—a cycle it can rely on to optimize its state.
As humans we are meant to live in alignment with the natural cycles of the earth and hence our sleep/wake cycle needs to be aligned with the cycle of the sun to achieve optimal health and live in harmony with nature. Living in harmony with this natural cycle allows us to operate from a space of optimal energy levels thus balancing the Doshas.
In addition, deep restful sleep is extremely important for healing our body, because it is when we are in that state of sleep that our body processes all the toxins and works on regeneration of cells and organs.
Routine
-
Blue Light Blockers
Our body’s natural inclination is to produce melatonin as the sun goes down and it begins to get dark, however in this day and age we are staying awake later than sunset and using LED lights in our house and that confuses our body and inhibits the production of melatonin.
Using Blue light blockers (specifically with the amber film as they filter 99% of blue light) helps induce your melatonin production as it filters out the blue light. They also help to reduce dryness and redness of eyes.
Wear them after sunset and it will help prepare your body to sleep and move to a restful mode easily. Trust me, it works wonders because it’s tried and tested. We are a family that wears these glasses and have seen a massive change not only in our sleep patterns but also our kids.
-
Skin Care routine
Just like the rest of our body, our skin also undergoes healing processes at night. So when the pores are clogged with dirt, makeup etc, its inhibits the natural healing and recovery processes making your body work harder under the unfavorable circumstances.
Cleansing and nourishing your skin before bedtime not only allows time for your skin to heal in its best condition but adding on some lymphatic massage while at it also helps move your nervous system into rest and digest mode setting you up for a good night sleep.
-
Hair Care
Braiding your hair is a subtle yet effective act of self-care. In Ayurveda, hair is connected to your nervous system and prana (life energy). Plaiting it not only prevents breakage but symbolizes grounding energy, creating a peaceful environment for rest. If you can’t plait it daily, wear a protective wrap like a bonnet. This reduces hair static and avoids your hair coming onto your face and disturbing your sleep.
-
Foot Massage
Your feet have nerve endings to all parts of your body. A foot massage, or “Padabhyanga,” is a cherished Ayurvedic practice for calming Vata. By stimulating key marma points, you release stored stress and activate your body’s relaxation response. It’s a simple yet powerful way to connect with yourself, reduce tension, and prepare your body for the night.
-
Eye Lubrication
Eye lubrication, especially with natural oils or hydrating drops helps to counter the dryness that has occurred after a long day of exposure to too much light from screens. Hydrating your eyes help soothe the eyes and calm down in readiness for bed.
-
Eye Mask
An eye mask helps block out all light, signalling to your pineal gland that it’s time to release melatonin. From an NLP perspective, this sensory shift allows your brain to disconnect from external stimuli, shifting from a heightened state to one of relaxation.
-
Hand Hydration
Hydrating your hands before bed not only nurtures your skin but also provides a moment of mindfulness. It emphasizes touch as a grounding force, and by nourishing your hands, you reinforce a sense of stability and comfort as you drift off. Hands also have a lot of nerve endings which help the nervous system set into the rest and digest state.
-
Calming Breath work
Calming breath work, particularly the alternate nostril breathing technique, balances and regulates the nervous system. This practice helps clear the mind, slow your heart rate, and prepare your body for a peaceful, restorative sleep.
-
No Phone
By setting boundaries with your phone and limiting its use before bed, you’re allowing your nervous system to disengage from external distractions. Not having your phone also reduces exposure to blue light. This also makes the brain to stop chasing the dopamine hits reinforcing calm and stillness, promoting mental clarity and emotional balance that is needed.
-
Dim Lights
Dim lights replicate the natural decline of the sun, helping to sync your body’s circadian rhythms. Using red lights if possible would be ideal.
-
Comfy Clothes
Changing into comfortable clothing physically and mentally signifies the end of the day’s activities. It’s a simple anchor that reinforces relaxation and comfort, preparing your body and mind for sleep.Wearing breathable clothing at night helps your skin regulate the body temperatures better while it is going through this healing processes.
-
Chamomile Tea
Chamomile is an excellent herb known for its calming properties that gently nourishes your nervous system and is a great way to switch off the brain to prep for good sleep. In Ayurveda, it’s known to pacify both Vata and Pitta doshas, helping you relax and enter a state of calm before bed.
-
Magnesium
Magnesium supports muscle relaxation, reduces tension, and aids in the body’s detoxification processes. It’s particularly effective for those whose nervous systems are on high alert, helping to ground the body and promote more restful sleep. It also helps with muscle cramps in pregnancy. It can be taken orally as well as can be sprayed on to the feet and calves for the best results.Make sure you know which type of magnesium can be taken orally for muscle relaxation, recovery and good sleep.
A bath with epsom salt once or twice a week will also set you up very well for a good night sleep.
-
Gratitude Practice
Ending your day with gratitude is the best way to go to bed feeling fulfilled and content as there is always something good to look at in your day and be thankful for. This creates a mindset of abundance and raises your vibrational frequencies and supports your emotional health.
-
Reading
Reading can act as a gentle way to calm the mind, moving attention away from the daily worries. Light reading is an effective tool to shift your mental state from active to passive, allowing your subconscious mind to relax.
-
Crossword/Word sort game
If reading is not your thing then engaging in a crossword or word game can help shift your mind from overactivity to focused relaxation. This type of gentle mental exercise channels any lingering mental energy into a calm, enjoyable activity, helping to ease the transition to sleep.
-
Journalling
Journaling is one of the most effective ways to process the day and clear your mind for rest. This is a way to brain dump and clear out your mind so that it can prepare you to sleep well. You can write about everything that happened in your day and everything you can’t stop thinking about that is required to be done the next day.Writing about your day and setting intentions for tomorrow not only declutters your mind but allows your subconscious to process thoughts, leading to deeper sleep and a clearer morning.
Need more help with journaling and prompts? Here are 2 blogs to help: All you need to know to start journalling and 75 Journalling prompts to cultivate your daily writing habit
Conclusion
As a mom, this has been one of the crucial things I have integrated in my life cause if you are a mom you know how much a bad night of sleep can affect your mood, patience and tolerance levels with kids the next day.
Bringing these simple habits into your evening routine creates a natural flow that helps both your body and mind unwind. By taking the time to care for yourself before bed, you’re not just setting up for better sleep—you’re building a sense of calm and balance that will carry you into the next day feeling refreshed and grounded.
Alright, that’s it for now. Hope you can start integrating at least one thing into your routine 🙂
If you have any questions feel free to shoot them in the comments
Until next time
xoxo
Zeeya J
Leave A Reply