Never has our world been such a fast-paced & highly connected place to exist. Swipe right for a date, double tap to support your friends, hit the re-order icon on your favourite dumplings & let the next ep automatically roll. We’re functioning at unprecedented speed and if we don’t take the time for active recovery our stress hormones are at serious risk of malfunctioning, which can impact our quality of sleep, skin, mood and energy levels.
Taking the time to recharge and rest is an investment in yourself and others. One way to do this is creating a set of Sunday rituals designed to relieve the mind & body of stress. Below we’ve outlined our top three suggestions for crafting the ideal sleepy end to the weekend …
Aeroplane Mode: On
It’s oh so easy to get swept up in the cultural zeitgeist of busyness – working a day job plus running a side hustle while still carving out time for family, social obligations, your finances and a healthful, balanced diet. Stopping to be still & just breathe has never felt so foreign as it does in 2019. If your week ahead is feeling a little overwhelming why not try taking one hour for yourself & switching off from the rest of the world. Write down some goals (big or small) that you’d like to achieve the coming week or month, go for a walk & don’t take your phone, lie in the sunshine and close your eyes - let the warmth melt away any tension in your body and just… breathe.
Self-Settle into Slumber Town
Craft yourself a bedtime ritual. These are the different practices and habits that are necessary in fostering a good night’s sleep. Lack of quality sleep can have a considerable impact on mood, concentration and memory. Your ritual doesn’t have to be complicated but it must be consistent, once you put it into practice your mind starts to associate the routine with sleep. This may be turning on an essential oil diffuser 30 minutes before bed so the room smells like lavender by the time you’re tucked under the covers, listening to a sleep meditation (Insight Timer app has hundreds) or reading one chapter of a book. Treasure these moments as a time to wind down & hit reset.
It’s OK to be a Shady Lady
A key factor in how human sleep is regulated is exposure to light or to darkness. Light has an enormous impact on our psychology and our biological rhythm. The less sun you see, the more melatonin your body produces which in turn makes you feel less alert & more sleepy. Melatonin is a naturally occurring hormone sometimes referred to as the "Dracula of hormones" as it only comes out in the dark. Melatonin will not be produced by the body unless it is in a dimly lit environment. In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin. So dim those lights & draw those shades at least an hour before bedtime.