5 Steps to a Calming Nighttime Routine For Your Best Sleep Ever
It’s no secret that a good night’s sleep is important for your overall health. But when life gets busy, it can be hard to set yourself up for restful sleep. Like other areas in life, establishing a routine can help you get the most out of your evening and promote better sleep.
Why Create a Nighttime Routine?
The phrase “nighttime routine” may bring up memories of putting your children or grandchildren to bed, but a nighttime routine has real benefits for people of all ages. With a bedtime routine, you can ensure you go to sleep at a consistent time, fall asleep faster, get higher quality sleep, and wake up feeling more refreshed.
In addition to things like putting your screen(s) down before bed or enjoying a mug of herbal tea, a nighttime bath ritual can help you relax after a long day and promote restful sleep. Here are a few ways to create a nighttime bath routine that will help you sleep more soundly.
How to Create a Nighttime Bath Routine
1. Take a Warm Bath 1-2 Hours Before Bed
A warm bath is relaxing, but if you’ve noticed you sleep more soundly after a nighttime bath, there’s a scientific reason behind it. When it gets closer to bedtime, our bodies naturally cool down a little. Getting out of a warm (not hot) bath amplifies that cooling, signaling to your body that it’s time to rest.
2. Try Aromatherapy
Scent has a large impact on mood and certain scents promote relaxation, which can help you fall asleep faster. Scents like lavender and eucalyptus are popular choices to incorporate into your nighttime bath routine. Try adding lavender or eucalyptus essential oils or bath salts to your bathwater and lighting a few candles for a relaxing, at-home spa experience.
3. Play Calming Music or Pink Noise
Instead of spending your bath time scrolling through social media, take the opportunity to turn your brain off with some calming music or pink noise. Classical music is a great choice for relaxation, but you should listen to whatever relaxes you.
Pink noise is similar to white noise, and the names are often used interchangeably. But where white noise is a humming or “TV static” sound, pink noise includes things like the sounds of rainfall or crashing waves. There are several free apps that have a variety of pink noise options, such as Relax Melodies and White Noise Lite (for iOS and Android). Simply find the sound(s) that soothe you and enjoy your downtime! (Of course, you can always grab a good book to read while you soak.)
4. Use Calming Lotion
Many people use lavender-scented lotion on their little ones after a bath to help them sleep. You can do the same for yourself! Use calming lotion after your bath to moisturize your skin and enjoy the continued benefits of soothing scents.
5. Stretch Before Bed
When you get out of your bath, your muscles are warm and relaxed. Take this time to do a little light stretching or a short yoga practice to further relax your muscles and slow your mind before you tuck in for the night.
Create Your Perfect Bath Ritual With KOHLER Walk-In Bath
The most effective night time bath routine is the one that works best for you! Combine our tips here with your own preferences to create your perfect nighttime bath ritual.
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