PM Wellness Routine

Hello again lovelies! Today I’m spilling the tea on my PM wellness routine. As you may have learned from my last post, I am a bit of a closet wellness junkie… I’m definitely no expert, but I thought it was about time to share some of my tips and tricks that help keep me cool as a cucumber day in and day out! (Okay fine, I’m definitely not a cool cucumber I’m more of a bull in a china shop, but you know what I mean)

Ps. if you aren’t quite caught up… you can take a peek at my AM Wellness Routine HERE

Scroll on down to find out how I like to unwind at the end of my day to CHILL OUT and get ready for my MUCH needed beauty sleep!

Heather Ungraceful PM Wellness Routine.jpg

Magnesium

Among having many awesome benefits, magnesium is a great supplement to help relieve anxiety, and relax your muscles and body for a restful slumber. I personally take 150 mg of magnesium citrate each night to help me sleep well, and to get an extra dose of the incredible mineral! While I am no doctor, and definitely should not be the one recommending supplements, I can however recommend another way to get your magnesium in… dark chocolate! That’s right, a bar of delicious dark chocolate has about 150 mg of magnesium on average (along with many other vitamins and minerals too!) If you’re anything like me and have a bit of a sweet tooth, then this is the PERFECT excuse to eat chocolate before bed… you’re welcome!

yoga

There really is nothing better than winding down at the end of the day with a few relaxing stretches and yoga poses. Although it is always amazing to hit up a night time restorative yoga class, it is just as easy (and can honestly be just as relaxing) to create your own little practice at home. It doesn’t have to be anything crazy or fancy, but I always feel amazing crawling into bed after a few gentle yoga movements. You honestly don’t even need to take out your mat, I always just stretch it out on the carpet! Even 10 minutes can make a huge difference in helping you unwind at the end of the day, trust me. It’s all about finding what feels good and what works for you… I like play around with different movements from day to day, but I have now found a little flow sequence that I love! Here are a few of my favourite night time yoga poses to help you get into your own little relaxation routine :

Ps. Pinterest also has some great suggestions and can show you exactly how to do pretty much any pose or movement!

  • cat-cow

  • downward dog

  • upward dog / cobra

  • happy baby

  • child’s pose

  • legs up the wall

  • supported shoulder stand

  • standing forward bend (uttanasana)

reflexology

So I recently got a reflexology mat, and I absolutely love it. If you don’t already know, it is basically a small mat that has little raised massage points that target different reflex points in your feet, by applying pressure when you stand on it. Stimulating these different areas in your feet is said to have so many benefits, such as improving sleep, and relieving stress and tension… plus it truly feels amazing at the end of a long day. The first few times I used it, it was definitely a little uncomfortable, but once you warm up to it, its like a foot massage every night. I put my mat in the bathroom and stand on it while I brush my teeth each night, as they reccommend using the reflexology mat for about 3 minute intervals once you’re used to it. This has very quickly become one of my favourite parts of my night time routine!

I got my mat at Saje, but unfortunately they are sold out for the time being. They told me that they may bring them back in the future, but until then I would suggest hitting up amazon!

Moisterize + Essential oils

Right before I crawl into bed, I love to moisturize with my favourite lotion- Sleepy Body Lotion by Lush. It’s lavender scented, so so creamy, and instantly helps me relax. I lather it all over, especially on my feet, and near my neck so that I can smell it as I cozy up in bed. I also love to use essential oils in my diffuser… the combination of relaxing smells and the white noise from the diffuser always helps me fall asleep. I especially love Saje’s essential oils, with my favourites being “Gratitude”, “Yoga”, and “Sleep Well”. The “Sleep Well” oil had notes of chamomile, lavender, and valerian, and comes in a roller ball that I use when I need a little extra help falling asleep. I roll it on my feet, wrists, and temples, and it also has an opening on the other end that allows me to use a few drops of the essential oil in my diffuser as well!

gratitude

Okay, okay I know that we all already know how important it is to be grateful and to express our gratitude each day. That being said, I find that for me it is so important to actually incorporate it as part of my routine. Otherwise, it becomes an after-thought. But it really is such a great way to reflect, put things into perspective, and ground yourself after a long day. It is truly so simple to commit to gratitude by finding just a few short minutes to express it each day. Before I get into bed, I either write down or will just tell myself in my head, 3 things that I am grateful for. Sometimes they are big things, sometimes little, and sometimes even silly things. Again, this doens’t have to be anything crazy or complicated, but it really is a great way to end the day, and practice a little bit of compassion!

meditation

You already know that meditation has really been blowing up lately. Trust me, it is for good reason! You might be skeptical at first (I was for a LONG time), but I promise it is worth pushing through the uncomfortability to give it a shot. You may even think that you don’t need meditation… but I honestly believe that everyone can benefit from it. Start small, with just a few moments before bedtime. Find what works for you in terms of when, how long, and which type of meditation. For me, I love to meditate as the very last thing I do before I fall asleep… sometimes I even fall asleep part way through! I like to listen to guided meditations on the Insight Timer app or the Calm app. It is a great way to relax the mind, and if you’re like me, it is a perfect way to de-clutter the millions of thoughts running through my head. I will warn you that it does take practice to be able to shut everything off and focus on just breathing and being. That being said, now that I have gotten in my groove, I have never slept better!

I hope you enjoyed learning about my night time routine, and maybe even picked up a trick or two that you'd like to try yourself! Thank you for reading… and here’s to hoping you have a cozy night ahead and restful sleep!

xx

Heather Ungraceful