Evening Wind-Down 5 Self Care Routines

By now, you probably have heard about “Self Care” for the millionth time, but most of us still say, “ I don’t have time for that.” 

BUT the truth is, WE ALL NEED IT.  And here’s WHY…

First let's answer the question, What exactly are self-care practices?

Self-care is often misunderstood as a luxury or a "woman thing," but it's essential for everyone. It involves actions that improve your mental, physical, or emotional well-being.

At its core, self-care is about intentionally nurturing yourself, building up your internal resources. It's a practice that not only improves your mental, physical, and emotional well-being, but also equips you to manage stress more effectively.

The World Health Organization (WHO) defines self-care as the ability to promote health, prevent disease, maintain health, and cope with illness, with or without a healthcare provider's support.

Self-care is a personal journey, unique to each individual. Some find solace in social interactions, while others recharge through solitude. Some prefer intense workouts, while others find peace in gentle yoga. The beauty of self-care is that it's your own, a way to recharge and stay well that's tailored to you.

Did You Know that the best time to start your self care routine is at the evening?  Here’s 5 Steps that you can start doing. 

#1 Put Your Phone on ‘Do Not Disturb’ 

Your phone can be a source of anxiety, especially if you use them for your work.  So try setting a time to disconnect from Social Media for a while. Put your phone down an hour and a half before bed and switch it to "do not disturb" to limit distractions.

Plus, if you are trying to sleep, blue light from screens can delay the release of melatonin, making it harder to fall asleep.

#2 Take a Warm Bath with Dim Lighting

Two key factors can help you get a better night's sleep. First, taking a bath before bed triggers your thermoregulation system, increasing blood circulation from your core to your hands and feet. This drop in body temperature signals to your body that it’s time to sleep.

Second, dimming the lights or using candlelight in your bathroom creates darkness, which signals to your body that bedtime is approaching and prompts the release of melatonin to make you feel sleepy.

#3 Practice a Skincare Routine

Washing your face and moisturizing before bed, even if you don’t wear makeup, is crucial for removing bacteria and pollutants and promoting healthier skin. Adding this step to your bedtime routine not only benefits your skin but also helps you relax and unwind. As creatures of habit, once you establish this routine, washing your face signals to your body that it's time for bed.

#4 Practice Meditation

Meditation is simple but has a strong impact on sleep quality. It helps reduce stress and anxiety and can even ease insomnia. It's a way to practice mindfulness and learn how to cope with negative feelings that otherwise might keep you awake at night. It can also lower your heart rate and cortisol levels and promote more theta brainwaves, simulating a mind-state similar to when you're falling asleep. 

#5 Write Down Your Thoughts

Writing in a journal before bed can help you release stress and anxiety, organize your thoughts, and plan your goals and responsibilities. We often spend a lot of time with our thoughts while lying in bed, but writing them down beforehand helps clear your mind and makes it easier to fall asleep.

💡 BONUS TIP:  End Your Self Care Night with Intentions

As your self-care night wraps up, think about how you can keep these good vibes going. Reflect on what made you feel great and what you discovered about yourself.

Try to make self-care a regular part of your daily or weekly routine. This could be committing to meditation, yoga, or scheduling dedicated self-care nights. Maybe even try out new activities that help you relax.

For example, set aside one evening a week just for you – whether it's reading, doing yoga, or taking a soothing bath. By making self-care a priority, you're looking after your mind, body, and soul.

Each self-care night is a chance to grow and reflect. Enjoy these moments to connect with yourself and create a fulfilling self-care routine.

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