Evening Routine for Relaxation & Sleep Management

Do you have trouble falling asleep or staying asleep at night? Just like diet and exercise, a good night’s sleep is important for good health, for your immune system and even your mood and mental health. It helps relax your mind and reduce the stress of the day.

We looked at what strategies some celebrities and successful people use for less stress and a better night’s sleep.

Arianna Huffington – Founder of The Huffington Post
Her bedtime ritual starts with turning off all her electronic devices, followed by a hot bath with Epsom salts. „Sometimes I have a cup of chamomile or lavender tea if I want something warm and comforting before going to sleep. I love reading real, physical books, especially poetry, novels, and books that have nothing to do with work.”, she told Oprah.

Gwyneth Paltrow – actress
„I take an Epsom salt bath every night to wind down,” as part of her natural relaxation techniques. “I use a lot of organic essential oils on my pressure points.”, she told Elle.

Oprah Winfrey – TV star
Oprah is a definition of success and is known to simultaneously work on several projects at once. So how does she manage to stay calm and face the stress that comes with a busy life and success? Turns out that she’s having a bath before bedtime, it’s a ritual. She claims herself „a bathing professional”, having different bubble baths, salts, beads, and oils. Lavender oil is one of her favorites.

Bill Gates – entrepreneur and Microsoft billionaire
Bill Gates is known to be an avid reader and his bedtime ritual consists of reading anything ranging from politics to current events. Aside from the obvious benefits of learning new things, reading is also associated with stress reduction and memory improvement. However, before bedtime, it’s best to avoid heavy topics like business and focus on fiction.

Rudy Mawer – founder and CEO of ROI Machines and RudyMawer.com
For him, the nighttime routine is more important than a morning routine. After he reviews his wins of the day, he makes time for relaxation. He takes a warm shower with calming music or reads a book. He also takes supplements that improve relaxation and sleep quality such as omega 3, L-theanine, ZMA and glycine, as he told money.com.

Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who practiced yoga claimed it helps them get better sleep. Also, over 85% said yoga helped them reduce stress.

Celebrities that are known to practice yoga, most of them on a daily basis include Jennifer Aniston, Tom Hanks, Miranda Kerr, Jessica Alba, and even David and Victoria Beckham, according to www.yogi.press.

Yoga requires a relaxing environment such as low lighting, relaxation music, and essential oils. Such a relaxing environment coupled with yoga’s relaxing techniques facilitate better sleep. Actually, there are even yoga poses that you can do in bed that help you unwind.

Summing up the relaxation strategies for a good night’s sleep, these include:
1. Digital detox, switching off all electronic devices
2. A hot bath with Epson salts and essential oils
3. Hot tea for relaxation, such as chamomile
4. Reading books unrelated to business or work, such as novels
5. Listening to relaxation music
6. Practicing yoga exercises, even in bed
7. Creating a relaxing environment for sleep with aromatherapy and low lightning
8. Sleep inducing supplements with melatonin, 5-HTP, valerian

Last but not least, some products that can help with the bedtime relaxation routine include:

1. Premium Scent Diffusers from AromaTech™
For small apartments: AroMini BT, for example, is a popular choice for people who want to scent a smaller area via a Bluetooth connected diffuser.
For large apartments: Consider the AromaPro or Air Stream Single that can be connected to your HVAC/AC system, allowing you to distribute efficiently your chosen aroma over 7,000 + square feet.

 

2. 100% Pure Essential Oils and Aroma Oils – AromaTech™ offers 100% pure, highly concentrated, therapeutic grade essential oils and aroma oils. They are cold-pressed to keep the scent, 100% pure, helping you get the most of every scent.
Try scents such as Stress Relief or Lavender that promote a good night’s sleep.

 

 

3. Supplements –  Sleepzyme is a supplement that blends powerful ingredients that promote sleep such as valerian root, 5-HTP, hops flowers, L-theanine, melatonin.

 

How do you unwind and relax after a busy day? Let us know in the comments below.

 

More Reading:

Smart Living: Cool Findings for a Relaxing Aromatherapy Experience: https://www.mykindofzen.com/smart-living-cool-findings-for-a-relaxing-aromatherapy-experience/

Aromatherapy Diffusers and Essential Oils for Yoga and Meditation: https://www.mykindofzen.com/my-kind-of-zen-yoga-and-essential-oils/

8 Essential Oils for Sleep Management and Relaxation: https://www.mykindofzen.com/the-healing-power-of-aromatherapy-8-essential-oils-for-sleep-management-and-relaxation/

 

Studies:

Yoga for Better Sleep: https://www.health.harvard.edu/blog/8753-201512048753
10 Reasons Why Good Sleep Is Important: https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
Surprising Reasons to Get More Sleep: https://www.webmd.com/sleep-disorders/benefits-sleep-more
11 Surprising Health Benefits of Sleep: https://www.health.com/condition/sleep/11-surprising-health-benefits-of-sleep
Healthy Sleep. Benefits of Sleep: http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep
Get Enough Sleep: https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep