How to wind down the right way
From the moment you get up, you’re ‘on’. The chaos of the day takes over and you’ll be going a mile a minute. So when the sun sets and you get back home, it’s crucial you give your mind a chance to relax and decompress. This not only helps with improving the quality of your sleep, but also helps reduce stress and reset ready for a new day.
But transitioning from the busyness of the day to a more relaxed state can be challenging, especially without a mindful approach. Here, we'll explore five essential elements to help you wind down effectively, ensuring a smoother transition from the demands of the day to a calm and restful evening. Let these practices be a gentle guide, creating a soothing rhythm to accompany your nightly routine and prepare you for a rejuvenated start in the morning.
Element 1: Cultivating a Calming Environment
Throughout the day, you've navigated a barrage of external stimuli. Now, it's your moment to reclaim your sanctuary and be intentional about what you allow into your space.
Our surroundings wield a profound influence on our well-being, making it imperative to curate an environment that fosters relaxation and tranquility. Consider this in four dimensions, engaging all your senses.
Lighting: Keep your lights dim, if possibly gradually dimming them throughout the evening. Rather than leaving your main light on, consider using a variety of lamps or candles, preferably with warmer yellow and orange bulbs.
Sound: Try a variety of soothing soundtracks. Some people like mellow jazz, others lofi beats. Indulge yourself. Nature sounds can help to create a calming atmosphere, or for some silence is golden
Sight: A tidy space contributes to a serene mind. Consider a quick morning tidy before you leave the house, so you can return to a clean space later. Alternatively, blitz through a quick tidy when you get home. If you’re short on time, try focusing only on the specific space where you plan to relax.
Scent: Light a scented candle, incense, or consider using an essential oil burner. We like to rub a little Seed Legend Berry Oil onto our temples and embrace the natural scent, to help relieve stress.
By indulging all of your senses, you’re purifying your aura. Negative energy can float away, leaving space to invite positive, calming thoughts and renewal.
Element 2: Soothing your body
Once you’ve cultivated a space fit to relax in, the next step is to wind down physically.
Indulge in a refreshing cleanse — Consider a warm bath or shower. You could add detoxifying and calming ingredients like bath salts or essential oils. And try using organic, vibration-raising products that act in harmony with your body’s natural biome while nourishing your skin. We use the Seed Legend Berry Body Spa. (For more information about how to craft the perfect spiritually cleansing bath, see this article)
Stretch it out — The evening is a great time to do some light stretching or yoga, to both relieve tightness from a day of work, and rebalance your mind and body.
Nourish your skin — To help protect, preserve, and purify your skin before bed, try using a little moisturizer. All-natural, organic products are best. We use Seed Legend Wonder Butter Leave on Mask to give our skin the refreshment it needs after a long day. It’s also a good base for a gentle self-massage, which not only feels delightful but also helps ease the build up of tension in your head and neck muscles from hours of screen time.
Mindful meal choices — Opt for a dinner that is light in calories but rich in protein and essential nutrients. Avoid eating too late to allow for proper digestion and to prevent potential disruptions to your sleep, such as bloating or acid reflux.
Healthy snacking — Resist the allure of sugary treats and instead opt for wholesome snacks like nuts, seeds, and dried fruits. These alternatives not only satiate your cravings but also avoid the spikes in blood sugar that can interfere with your restful night.
As you embrace these physical wind-down practices, you pave the way for a serene transition into the restorative realms of sleep, nourishing both your body and soul.
Element 3: Calming your mind
With your body relaxed, it’s time to clear your mind.
Refresh with reading — Some light reading can help to transport you away from your worries and cares, particularly if the content is positive or captivating. Aim for fiction to get those creative ideas flowing, rather than non-fiction (which can require a little more focus).
Meditation magic — The evening can also be a perfect time to meditate. This could be anything from a 5-minute mindfulness practice, to a 30-60 minute guided meditation, or even vipassana, depending on your preference and experience. Many varieties can be found for free online.
Breath your cares away — Consider trying some breathing exercises. Whether diaphragmatic, alternate nostril, Kumbhaka, or Bhramari pranayama (humming bee) breathing, there are plenty of varieties to explore and experiment with. Find one that works for you and embed it into your evening routine.
Peaceful pastimes — Sometimes we just want something to wind the clock down without demanding too much of our attention or focus. Coloring, drawing, knitting, listening to calming music, or spending time in nature can be exactly what your mind needs before bed.
Whatever you do, limit distractions, turn off notifications, and let yourself get lost in the present.
Element 4: Preparing for sleep
A good night’s sleep is essential for a healthy mind and body. A crucial element for a refreshing rest is consistency, making sure you’re going to sleep and waking up at roughly the same time every day. This helps your body’s natural rhythms to align and adjust to your schedule. This includes on weekends when it might be tempting to sleep in.
As you prepare your sanctuary for a restful night, consider these tips for optimal sleep hygiene:
Harmonious Temperature — Set the room temperature to your preference, leaning towards a cooler environment for most individuals. Finding the right balance contributes to a more comfortable and conducive sleep atmosphere.
Divine Darkness — Create a pitch-black ambiance by turning off lights and covering any glowing appliances, including air conditioning units. For an extra layer of darkness, consider investing in a sleep mask to block out ambient light.
Distant Devices — Ideally, leave your phone in a different room to minimize electronic interference during the night. If your phone serves as your alarm, opt for a simple, analog or dimmable alarm clock. Many electronic clocks emit bright light, potentially disrupting your sleep.
Serene Soundscapes — Ensure your bedroom is a haven of quietude. If external factors like neighbors or street noise intrude, consider using affordable earplugs to create a peaceful auditory environment.
Element 5: Connecting with yourself
It’s important to make time before bed to reflect on the day, and to check in with yourself.
To download your worries, anxieties, and help close some loops from the day, try journaling. This can be a wonderfully tactile experience if you choose a beautiful journal with a fancy pen. You could combine this with a gratitude practice, where you reflect on your day, your connections, and your life, and think about things you’re grateful for.
Journaling can also be a great way to keep a note of your feelings and experiences from the day. This can help you to form a deeper connection with your life, as you can make a note of the beautiful moments you go through, and find the sacred in your everyday.
Some may prefer to take some time to ponder in silence. Simply be present and unwind. Let your thoughts come and go. You may find in this relaxed state that tasks and ‘to do’ items pop into your mind. Now’s a perfect time to make a list of things to do in the morning, to relieve the anxiety of not having done them or forgetting to do them, and make sure you’ve got a jump start on the day tomorrow.
Are you ready for rest?
Whatever yours may look like, it’s important to develop a mindful evening routine. It helps you relieve stress, download your day, and prepare for a restful and rejuvenating sleep.
The guide above offers some tips on the common elements that can help you wind down. But it’s important to experiment and find out what works for you. Find the perfect balance to help you transition from the activities of your day to a peaceful, calm evening and enjoy the benefits.
