We've all heard of morning routines, and how important it is to start your day with ways that set the day up on a positive note. But how many of us actually do things that bring positive and long lasting results? I saw biggest shift in my day and life when I developed not only a morning routine, but a night routine, or as I prefer to call them: My Rituals.
I started creating specific rituals to do before bed and in the morning to relieve stress from the day, during a period of my life where I was eager for change and some peace of mind. I'm happy to report that as soon as I started prioritizing these times with myself I saw an amazing shift in my mood, energy level, and my body and mind started to transform. Life became a bit more effortless, and I haven't gone back since. It would be rude of me to not share; so let me walk you through my magic.
My evening routine essentially involves three main components: tea, stretch, meditate. After a long day of being an adult human, these are three things that help me unwind and get the best sleep ever.
I start my evening routine a few hours after my dinner. I make a cup of tea, dim the lights and turn off blue lights in my room (avoid laptop/phone etc..), turn on an essential oil diffuser, play some RnB, take a warm shower, do my skin care routine, and VIBE. Truly getting into a chilled out, zen state makes all the difference in my sleep. But here's the real tea... before getting to bed, I always strive to do at least 5 minutes of stretching, most days now I'll do up to 30 minutes. Since being consistent with this I have gained so much flexibility and sleep so comfortably. I do a stretch for every body part and LOVE using a foam roller. Foam rolling releases tension and elongates the body by applying direct pressure to the tissues and "rolling" out the area. There's also ways to use it for ab exercises, so I definitely recommend investing in one.
Once I get in bed I pray, write down my goals and the intentions I have for tomorrow, do some journaling, and meditate. Reviewing my goals
and meditating at night time is the best time to reprogram the subconscious brain to change thoughts and beliefs we often don't realize we have during the day. Practicing meditation at this time increases self awareness and invites your body to relax and have deep sleep. I do a guided meditation from simple habit app, or Youtube, lately I have committed to doing 15 minutes of manifestation and visualization guided meditations from "live the life you want" on Youtube, and sometimes I challenge myself to do them on my own through prayer.
Oh, and SIDE NOTE for the people that want some sciency facts. I strive to stop eating about 2-3 hours before bed, and have found this helps me sleep better and gives my body a longer time to fast until the morning. Fasting has a lot of benefits for health and longevity, such as cell rejuvenation and digestion. It helps regulate the circadian rhythm (our body's process of regulating sleep-wake cycles aka your sleep schedule), which in turn aids in deep sleep and more energy during the day. Also, you should know that some metabolic genes get turned down at night so they can repair. For example, when melatonin binds to the pancreas at night the insulin production in turned down, so a high-carb meal before bed might get your blood sugar higher than you would want it. As much as we are designed to eat and digest, our organs also love a break from all that work, and circadian fasting mostly over night is the most natural way to go about it. This was a good motivation for me to stop eating shortly before bed. If you are a mid-night snack-er, I suggest you slowly get yourself off the habit and strive for a cup of tea instead, you'll be surprised how satisfying a good cup of tea can be, I know I was when my tea collection started taking up my whole cabinet.
I remember when I started doing this routine of tea-stretch-meditate I began to wake up SO rested. Getting out of bed was effortless, I could not believe how awake I felt as soon as my eyes opened, I had no heaviness on my eyelids at all and was waking up early before my alarm ready to LIVE.
My night routine in itself set me up for a better day in the morning, without needing to reach for that cup of coffee or set 3 alarms in fear I wouldn't get up.
My morning routine is important as well. I've grown into taking my mornings slower even if it requires me to get up earlier (but still get 7-8 hours of sleep). These little rituals I keep set my day up for success and keep my state of mind elevated. Here they are:
As soon as I wake up, I take a moment to thank and acknowledge my being. The first thought we have in the morning is important and our brain believes whatever you tell it. So tell it something good!
I do some praying and meditation. Similarly to the night before, set an intention of who you want to be today, picture your higher self and show up as her/him.
I get up and I stretch! Your body just slept good for hours, wake it up with gentle movement! I also do stomach vacuums for that snatched waist... and P.S. they are hard.
Drink a cup of warm lemon water. Lemon water has alkalizing effects and helps your body detox and digest well, it has a ton of benefits for vitamin absorption to skin health and energy. I promise you after a cup you won't need the coffee.
Make a green / fruit pressed juice or a bowl of fruit. I always break my fast with fruit or raw foods in the morning. If you have followed my page you know how big I am on this. Check out my blog to know the benefits of nature's candy here : "Rise and Fruit" . This time of the morning when I sit there with my drink and breakfast and journal / listen to something informative or work on my future is one of my most cherished moments.
Finally, I walk out the door and go for a workout. Most times it's Pilates, some weights, incline walking. Some days is just yoga, some days is an outdoor run. With all things- consistency is key, and this past year I have learned that the most progress comes not so much from what I do, but for how I do it and feel about it (thank you Pilates for helping me connect to my body).
So, there you have it. My night and morning routine has shifted and adapted over time, rather than adapting to the rest of my lifestyle, it has encouraged a better one. With these rituals and some consistency i have become more self aware and in control of the rest of my day. We tend to identify ourselves as morning or night people, but i believe we deserve to honor both times of the day. These steps have worked very well for me, if you adopt any tips, share and let me know how they impact you. Let's Flourish together.
xoxo,
FLO.
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