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Today we will be talking through making peace with past mistakes.
I’ve made many mistakes and endless bad choices in my life. The guilt I carried for a long time was unbearable.
We often hold on to the past despite the pain it might bear on us. In fact, we often cannot let go of it because it is painful.
It’s the heavy weight we carry with us through our lives, and it might often be debilitating.
Why is it difficult to move on from trauma and hurt, from heartbreak and grief?
Why do we constantly ruminate over things that are long gone and are impossible to change?
Is there any utility to it, or are we wired to sink deeper into the spiral of regret, grudges, sorrow, or guilt?
These ‘negative’ feelings are helpful in the short term, but the longer they go on, the more they become a hindrance to our current lives.
How can we let go of the past and lead healthier lives?
First, we need to understand why we struggle to let go of the past.
From my experience, in this post I will be sharing the knowledge I have gained on what has helped me let go of past mistakes.
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Toxic guilt makes it hard to thrive
The hardships in our life have a way of leaving an imprint on us that impacts us in the deepest ways, and in the deepest places.
Among these remains, toxic guilt does the most to undermine our happiness, which makes it hard to thrive in a life that is designed and defined on our own terms.
We have to let go of this guilt in order to become the people we were always meant to become, but this means releasing the past and all the pain that led us here.
Guilt is incredibly toxic and destroys our sense of self and purpose. Whether you hold on to guilt related to your own mistakes – or you’ve wrongfully internalised the guilt of someone else’s wrongdoings – it eats away at your self-esteem and enables to establish harmful patterns that reinforce the worst beliefs you hold within.
Letting go of this guilt requires us to dig deep, tapping into a well of self-acceptance that we’ve perhaps never experienced before.
The process can be uncomfortable, but it’s a beautiful one too. By forgiving yourself and cutting ties with your past, you can rebuild your relationships and separate yourself from the shame that’s corrupting your joy so dramatically.
It’s time to extract yourself from the shadows and reward yourself for thriving authentically.
What happens when you can’t let the guilt go?
Guilt sits in our bellies like a poison, seeping through us so slowly that we don’t notice the pain until it’s too late.
It corrodes our relationships, our self-esteem; it can even prevent us from tapping into important opportunities.
When you don’t let the guilt go, it destroys you.
Making Peace with Past Mistakes – Forgive Yourself!
Freeing yourself of guilt from past mistakes is possible, but it’s not a process that happens magically overnight.
There are no miracle fixes here. You have to commit to changing who you are and commit to taking action in the name of a new perspective.
It’s worth the reward, however, when you find yourself standing guilt free on the other side of the finish line.
From my experience, here are 10 tips I have put together that have helped me when making peace with past mistakes:
People may tell you that forgiveness is the kindest thing that you can do. When someone hurts you or wrongs you, forgive them – not for them, but for yourself.
Anger and frustration with someone else just eat away at you. And you are the one who suffers, not the other person.
Have you ever thought about how you have hurt yourself? Whether you’ve made mistakes that you can’t take back or led yourself on a destructive path, forgiveness is not just about your relationships with other people. It is also about your relationship with yourself.
Forgiving is not easy. It takes an immense amount of work and courage to come to terms with something, let go of the past, and move on.
And while it may be difficult to find the strength to forgive other people and allow that release, it can be much harder to forgive yourself.
Self-forgiveness is harder because you know yourself and your intentions better than anyone else.
You know the selfishness you may have felt or the anger, and self-forgiveness requires you to let go of that grudge that you’ve gotten so used to.
Which brings us to the question of punishment. Are you finding it hard to forgive yourself because you don’t know how to forgive yourself or do you believe that you deserve to be punished for the mistakes you have made?
When we know better, we do better. And if you have lived a life trying to do better, but still haven’t found the path to forgiving yourself, it’s time. It is time to forgive yourself.
We all make mistakes, and they don’t define who we are
Self-compassion is easier when you know you’re not alone. We live in a culture where we don’t often talk about how we feel, yet we’ve truly all experienced the same emotions at one time or another.
When we beat ourselves up for our mistakes, it doesn’t move us forward. The most productive thing you can do is to learn from them.
Once you figure out the lesson you can take from the experience, rumination is no longer necessary.
The lesson I learned after the meeting at work was to be more considerate of how others may receive my sense of humour.
Not everyone finds me as funny as my husband does. I can make better decisions now because of it.
When you remember that mistakes are just a part of learning and of life, the embarrassment fades and empowerment take its place.
You cannot undo your past mistakes, but you can accept responsibility for them.
Admitting to yourself and others that you did something wrong, regret doing it, and will make sure to do better is the first step to self-forgiveness.
Owning the ‘wrong’ and taking responsibility for it not only informs others that you are aware of what happened, but it begins to release the stranglehold this issue has had on you.
No sincere apology is complete without taking responsibility for your actions. You cannot just run away from mistakes; you have to confront them.
The more you run away, the more they will follow you, so it is a fruitless effort. Whether you see the people involved in the “wrong” or not, you know about it and it is festering inside of you.
If you can accept that you have hurt people, ask forgiveness of others, and know that you intend to do better, your subconscious will hear you.
You can’t run away from yourself or the truths that you hold, no matter how hard you try – and no matter what methods you may use to numb those truths.
Most things don’t happen in a vacuum, so it may be true that what you feel guilty about includes something that someone else did to you.
And the feelings that you have about that person or those people are completely valid. But if you have ownership for making mistakes within the situation, you need to own them.
You only have power over yourself, not other people. And regardless of whether they have admitted their own responsibility for a situation or not, you deserve to live a freer, less burdened life.
And that starts with accepting responsibility for your contributions and actions.
Try to repair the damage
Is there any way you can make things right? If you have hurt someone, is there any way you can make up for the damage? If you see a path for doing that, follow it.
Tell the person that you are truly sorry for your past behaviours. Own it and try to think of a productive way of making real reparations.
Help the person feel that you truly understand what happened and that it may have affected them in harmful ways. They need to know that there won’t be a next time.
Sometimes saying you are sorry is all that is needed for a new start. If you owe money, set up a payment plan or save up and pay off the debt.
If they still have feelings of anger, really hear them, as part of your healing process and as validation to them. Do the right thing – whether they forgive you or not.
You are in charge of your mental health and the negative emotions that you are managing. It is a good thing to apologise and try to make amends.
If the other person isn’t ready or they feel that too much time has passed, that cannot be your responsibility.
Your job is to be the best person that you can be, so stay the course and let them have their feelings.
Accept and fit into life
Everything in life will certainly not happen in the way you want it, in fact, very few things will happen the way you want it.
The world is complicated beyond comprehension, and we barely see a little bit of it. We have no chance but to get along well with the complexity, serendipity, and unpredictability of life.
We know very little, so it’s completely normal when things haven’t gone in the way we expect.
We are entities that are constantly changing because we are living creatures.
Are your thoughts the same as 3 years ago? I often laugh at what I wrote or said one year ago. So do not underestimate how little you know and how stupid you can be.
Things may be good or bad if you label them so. Just because your limited mind can’t grasp the hidden causes, do not immediately take it in the wrong way.
Every cloud has a silver lining.
So, with hardship comes ease. Indeed, with pain there is gain. Always keep in mind that life has its own agenda and it’s always happening in the way it should be.
Accept you did the best with what you had at the time
In the past, no matter what I said or what I accomplished, I always thought I could’ve done better. I set unrealistically high standards for myself, and my inner bully inevitably reared its head when I couldn’t meet them.
My friend used to say “You did the best you could with what you had at the time.” I never really liked that phrase, but he was right.
That’s because everything we do has a positive intent. It may not be obvious, but it’s there.
When I wrote the petition at work, I wanted to help a friend. I thought my idea was funny and assumed it would go over well. If I knew what I know now, I wouldn’t have done it.
How much of your life have you spent kicking yourself because you thought you said something dumb? Or because you showed up late? Or that you looked weird?
Every time, you did the best you could. Every. Single. Time.
The below is an excellent guide on forgiving yourself:
Identify your emotional triggers
When you are triggered emotionally, it’s a sign of an incomplete mental puzzle.
Before all, keep in mind that it’s such a healthy and normal response. Your body lets you know that your wounds need to be healed but you have to figure out how you will cope with that.
It’s not realistic to be mindful all the time. We are human and we all can overreact at some point. The process will be a lot easier if we don’t try to carry a perfect self-image.
Rather than blaming ourselves why we act that way, the healthy option would be to dive deep into the roots of the issue.
Emotional triggers are not the messenger of guilt, self-hate, trouble, or blame; they are the sign of a lack of understanding.
Instead of judging yourself, when you curiously ask about the core reasons why people or certain events could easily make you defensive, the story will eventually come up to the surface.
Here are some practical steps:
- Breathe: When our ego is triggered, the brain proceeds to fight or flight mode. The easiest way to change your physiological response is through controlling your breathing. Just get in the habit of taking a deep breath and slowly letting it out before giving a response.
- Accept what you’re experiencing: Do not deny what’s happening. It’s an actual mind-body business. The emotions that we are feeling are real and they are trying to tell us something about ourselves. Do not suppress them but try to learn from them.
- Non-identify with the experience: You are not the body, nor your mind, nor your emotions. This realisation is the key to make a healthy observation without harming your self-acceptance. When you become an observer, everything will become clearer.
- Investigate why you’re experiencing it: Once you detach yourself from the situation, start looking for the answers. Was it about your past? Maybe it was something about your childhood? Maybe you read the situation wrong by false accusations? Listening to the story from the other side might help you as well.
Remember that you are the only one in charge of how you feel
When we base our feelings on other people’s opinions, we give up ownership of our emotions. We’re allowing other people to be our puppet master, and when they pull the strings just right, we either feel good or bad.
If someone ignores you, chances are your mind immediately assigns meaning to that action. To you, it might mean you aren’t worth their time or you aren’t likable enough, smart enough, or cool enough.
You may feel sad or angry, but you’re actually having an emotional reaction to your own thought – not their action.
To change how other people’s actions make you feel, you only need to change your thoughts.
Since our thoughts are usually automatic or subconscious, it may take some digging to figure out what thoughts are behind your emotions. But once you do, challenge it, question it, or accept it. Your emotions will follow.
Write it out
The pen is the perfect tool for getting in touch with your emotions.
Let it reveal your insecurities, uncertainties, worries, and all. The one thing you’re trying to hold is the one thing you’ve got to let go of.
It’s better to see them on paper rather than staying hidden in the shrouded places of your mind.
Last research shows that writing about uncertain things, past traumas, or mistakes can even improve physical health by boosting immune functioning.
There is only one rule: tell the truth.
Take your time and find the most suitable way to put your story into words. Don’t make the mistake of locking everything away in the back of your mind until it finally bursts out of you. What’s happening in your mind matters.
Now is the time to tell it.
Not everyone is going to like you, and that’s perfectly okay
We often hold tight to limiting beliefs. We look at everything around us to prove them to be true and attach our worth to negative opinions.
But the opinions of others really have nothing to do with you and everything to do with them.
If you stood in front of 20 strangers and spoke on any topic, some won’t like what you have to say, and others will love it. Some will forget you as soon as they leave, and others may remember you for years.
You might remind somebody of their annoying sister-in-law and another of their loving daughter. Yet each person got the exact same you.
By keeping the thought “I allow you to not like me” front and centre, you’ll be more relaxed and empowered to be yourself.
And the irony is, there’s a better chance that people will like you when you’re being authentic instead of trying to please them.
Making Peace with Past Mistakes – Final thoughts
Letting go of embarrassment starts with changing your focus and your thoughts.
Forgiving yourself comes with being gentle and moving forward with the lessons you learned.
At the end of the day, you’re allowed to be human, mistakes and all.
I would love to hear your thoughts on what you are doing to change your life in the coming days and years!
If you have any questions please reach out to me via email@example.com. I would love to hear from you!
I really hope you found inspiration in this article.
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The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to reflect your life.
Some of them are so incredibly mind-bending that they make you question everything. Other quotes will challenge you to live to your full potential and to make the most of your life. They all have in common that they make you think deeply about various aspects of life.
By reading thought-provoking quotes, you can gradually change your entire worldview. There are some quotes that encourage you to look at things from an entirely different perspective, not previously considered. Other quotes will motivate you to get rid of the things in your life the drag you down.
The following quotes can be quite thought-provoking, so reflect on the meaning of those quotes that you find interesting.
If you do carefully think about these statements, you’ll see that they can help you to shed off false beliefs so that you can see the bigger picture.
Don’t shy away from thinking about challenging your existing belief system. Instead, see if you can replace false assumptions with knowledge that is more truthful.
Here are this weeks 7 motivational uplifting quotes.
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7 Motivational Uplifting Quotes – W/C 2nd August 2021
“The whole cosmos has come together to create you. You carry the whole cosmos inside you. That is why, to accept yourself and to love yourself is an expression of gratitude.”
~ Thich Nhat Hanh ~
“If one realizes at heart what one’s true nature is, one will find that it is infinite wisdom, truth, and bliss without beginning and end.”
~ Ramana Maharshi ~
“Upon discovering the infinite self, one immediately breaks free from the binding ropes of desire, attachment and fear and shines as the blissful Self.”
~ Mooji ~
“When you love yourself, you glow from the inside. You attract people who love, respect, and appreciate your energy. Everything starts with and how you feel about yourself. Start feeling worthy, valuable and deserving of receiving the best that life has to offer. Be magnetic.”
~ Lawrence Wellness ~
“Live quietly in the moment and see the beauty of all before you. The future will take care of itself.”
~ Paramahansa Yogananda ~
“Kiss your scars. Fall in love with them. They ought to serve as life-affirming reminders – a lingering trace of hope. The only reason we have these scars is because we survived and are still here.”
~ Kamand Kojouri ~
“Those who find beauty in all of nature will find themselves at one with the secrets of life itself.”
~ L. Wolfe Gilbert ~
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Today we will be talking through the important of a self-care evening routine and the importance of having one.
How many mornings do you wake up without hitting the snooze button on your phone or alarm clock?
How many days do you wake up feeling content, refreshed, and ready for the day ahead?
After coming home from work at the end of a long day, sometimes we just want to kick back and relax, maybe scroll through social media on our phone or the new releases on Netflix. And there is nothing wrong with this.
But the thing I think we all need to get our heads around is that there are other ways to reset or wind down. An evening routine can still be calming even if it doesn’t look like the all-out relaxation session that you know now.
By building your evening routine around your mental health you can stop waking up feeling tired, stressed, disconnected and detached from your drive and the reason why you get up every day in the first place.
I’ve found myself waking up this way more times than I can count. I finally discovered that the nights I didn’t sleep as well were the nights I spent an unnecessary amount of time on my phone or watching TV, unable to pull my eyes away – and so the vicious cycle began.
This is just one example of the connection I made between my poor bedtime habits and how I felt physically, emotionally, and mentally the next day.
This is the connection that I would like us all to focus on with today’s post on creating an evening self-care routine, and it’s an easy connection to overlook.
The best way to prepare for and improve tomorrow is by doing the best you can today.
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Give it a try!
You may be wondering if it is possible to adopt and master self-care habits. Although it requires your conscious effort, certain factors increase your chances of implementing whatever routine you take up;
- Firstly, you can decide to choose the ones that work for you. Anything you find too difficult can wait.
- Secondly, you can also decide to only adopt only the things you enjoy.
- You can make it as simple as you want.
- You can adopt only routines that bring some balance to your life.
Below, I will share 30 ideas to do as part of your self-care night routine. You can use the ones that work for you.
If you implement just a few of these habits, I would like to believe you will live a much happier and fulfilled life. Only if they work for you of course.
How can a bedtime routine help me sleep?
There are a few reasons repeating the same quiet routine at night can help:
- It can calm an overactive mind.
- You can plan for tomorrow so you don’t worry about it in bed.
- By repeating a regular pattern, you can slowly but surely train your body and mind to unwind ready for bed.
- Many activities people do in the evening can be overstimulating. A bedtime routine helps you avoid those choices and relax instead.
How long should my routine be?
It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.
Your life circumstances will understandably shape the way your routine goes.
It may be that by the time you’ve put the kids to bed and collected all the Lego and dinosaurs, or got in from work and wolfed down a late dinner, that 15 minutes is all you feel you have left to yourself.
But if you do have more free time and suffer from regular sleep problems, maybe 30 to 60 minutes of quiet(er) time would be good and ideal..
Self-Care Evening Routine – 30 Amazing Ideas!
Give yourself a bedtime
The human body has a sleep cycle which revolves around the 24-hour day.
That’s why it’s important to set yourself a bedtime, starting tonight. If you do, you’ll be ready to start feeling better tomorrow.
By going to bed at the same time every night, you train your body to be ready for sleep at that time.
For optimum performance tomorrow, set tonight’s bedtime 8 hours before you have to wake up.
(Sleeping for too long can make you feel drowsy the next day too, so set an alarm to wake up even if you don’t need one).
Give yourself 30-60 minutes to complete your night-time routine
As mentioned above, ideally 30 -60 minutes is fine.
The key is to give yourself enough time to complete your night routine without feeling rushed, as this could otherwise stress you out.
Although, if 15 minutes is all you can do, then that’s better than no routine.
Set an alarm to begin to your bedtime routine
Stick to your schedule. Be disciplined. Perhaps the first few days will be annoying, but once you begin to notice the benefits, it will soon become a habit you appreciate.
Turn off your phone at a decent time
Any new ‘alerts’ that come through an hour before bedtime could be playing on your mind while you’re trying to sleep. Not good.
I’d recommend turning off your phone and laptop once the alarm for your night routine has sounded.
In this era of the smartphone, we’re expected to be constantly available to others, but this doesn’t help us turn our brains off before bedtime.
(Hopefully) no-one expects you to answer your phone while you’re sleeping, so there’s no harm in going off-grid an hour early.
Avoid ‘blue light’
‘Blue light’, emitted through laptop and smartphone screens, disrupts the body of melatonin.
Bottom of Form
Melatonin is your body’s natural sleep-inducing hormone – and a lot of these tips will help you produce more of it.
Anyway, the best way to avoid blue light is to stop using your personal devices an hour or so before bedtime.
If that’s not an option for you, turn on your device’s ‘night filter’. There are downloadable apps for this, if it doesn’t come installed as standard.
Avoid heavy meals late in the evening
If you eat too much just before bedtime, you’ll send your digestive system into overdrive when your body should be resting. This makes it harder to hit the sack.
If you’re hungry late at night, snack on nuts
Almonds, walnuts, pistachios and cashew nuts are all packed with melatonin and magnesium (which regulates melatonin levels), so these are the best snacks if you’re feeling peckish before bedtime.
Avoid caffeine in the afternoon
The earlier you curb your caffeine, the easier it will be to naturally fall asleep at night.
It might initially be hard work, but once you get used to being more productive without caffeine, it gets easier
Avoid sugar late at night
Studies suggest that those with a high-sugar diet tend to sleep less deeply.
Eating sugar at night is the worst thing you can do, as this will overstimulate you, as well as using up a lot of your body’s magnesium.
It may be true that a nightcap makes it easier for you to nod off.
However, studies suggest that it reduces your ‘REM sleep’.
REM sleep is the deep sleep that restores your body and mind. The more of this you get, the more awake and alert you’ll feel the next day.
Drink chamomile tea or lavender tea
These soothing drinks contain a number of antioxidants which promote sleep. They are also said to help reduce general levels of stress and anxiety.
So, try boiling yourself one of these brews just before bed, and see how you feel.
Don’t get in bed too early!
Maybe you’re in the habit of using your laptop or watching TV in bed once you get home from work.
Some studies suggest this is a bad idea, as it gets your body used to being awake in bed.
So, make sure to use your bed for sleep and sex only!
Listen to relaxing music
Music is a powerful tool for altering your mood, so try creating a relaxing playlist to get you in the mood for sleep. There are plenty of suitable playlists waiting for you on Spotify, iTunes and YouTube.
Journaling is a great action for mental health and you may find it aids your sleep too. By writing down your thoughts, it serves to get them off your mind, leaving it clear for a relaxing rest.
Write a gratitude list
If journaling feels too much like work, try a gratitude list instead.
For your gratitude list, simply jot down 5-10 good things you were grateful for during the day. This can boost happiness and self-esteem levels, as well as helping you to ease stress.
Schedule the day ahead
By writing a plan for the upcoming day, you’ll often find you remove these thoughts from your mind. No need to lie in bed worrying about forgetting something coming up tomorrow.
It’s also likely this list will help make you more productive on that day.
Prepare for your morning routine
If you remove any annoying or boring tasks from your morning routine, you’ll be more motivated to get out of bed in the morning. You also shorten your morning routine, potentially giving you more time to sleep.
Read a chapter of a book
This is one of my favourites! I recently got rid of my TV so I could have a reading nook in my room instead. No matter what book I’ve read, it’s never been a waste of time.
In fact, most have changed my life for the better. It doesn’t matter what type of book, although I do recommend something that won’t get you thinking too much.
The tend to read a spiritual self-help book in the evenings as it relaxes me.
The following books I cannot recommend enough:
Read a book with your children
Storytime might take place a few hours before you go to bed, I wanted to include it in this list anyway.
It’s a common parenting tactic to reward children with a story if they’re ready for bed without fuss.
If they’re old enough, perhaps they’d prefer to read to you. Reading is a great habit to instil in them – and most children really enjoy it.
Either way, any strategy that encourages the kids to get to bed on time is surely worthy of a place in your night routine.
Flossing and getting enough sleep are similar, in that most adults know they need to be doing it – but only a small percentage actually are.
A lot of men and women find that flossing is one of those habits that becomes somewhat hypnotic, once you get into the groove of it. Even if you don’t want to, see if you can spend a few weeks making it one of your good habits.
Declutter your bedroom
A clear bedroom creates a clear mind, or so many people believe. Either way, spending a few minutes per day putting your things away will help to reduce the domestic workload a bit.
While you don’t want to get too engaged in strenuous cardio – or (almost) anything that raises your heart rate too much just before bed – yoga is an exercise that can help clear your mind and relax you before you go to sleep.
Yoga helps to create a healthy body and a healthy mind. So, learn a few basic poses and stretch yourself out as you wind down your day.
Foam rolling is great for those who suffer from sore muscles while they sleep. All you need is a small mat to get started.
There are plenty of things you can do with a foam rolling mat that will make your body feel great.
A 5–10-minute foam rolling routine can be enough to make you feel like a new person. Watch some routines on YouTube for inspiration.
Take a warm bath or shower
A warm bubble bath or shower can relax you after a long day. Also, once you’re out, it serves to cool your body to a temperature more suitable for sleeping.
Your evening skincare routine
Yes, both men and women should have skin cleansing routines – and it makes a lot of sense to clean your face in the evening.
This serves to counter the fact you’re leaving your face on a pillow for the next seven to eight hours.
Meditation calms and relaxes you before bedtime. In fact, there’s a host of associated health benefits associated with meditating for just 10-20 minutes a day.
What’s more, when you meditate often, you learn to separate yourself from your thoughts, meaning you’ll be less likely to find yourself lying awake in an endless thought loop at night.
If you’re new to meditation, try downloading a guided meditation app to help you.
Take a few drops of CBD oil
While CBD oil isn’t for everyone (some people suffer from uncomfortable side-effects), there is a growing movement of people who swear by it for self-care.
Its main benefits included the easing of physical aches and pains, and a reduction in stress and anxiety.
That seems like the perfect tonic for a good night of sleep, then.
(If you’ve never used CBD Oil before, read up on the potential side-effects before you start.)
If you use aromatherapy to stay healthy, there is arguably no better time to do it than a couple of hours before bed.
Similarly, to CBD oil, if you suffer from aches, pains, stress and anxiety, aromatherapy serves to make things better.
Resolve any arguments
It’s somewhat cliché to say you shouldn’t go to bed angry, but there are reasons why this advice is so common.
When an argument or stressful issues goes unresolved, it remains floating in your mind making it harder to relax. Perhaps you’ve experienced the unpleasant sensation of replaying the argument over in your head when you should be sleeping.
I’d also suggest not unnecessarily bringing up anything which could lead to an argument just before bedtime, unless that too is likely to be playing on your mind all night.
Don’t lie awake for hours
It’s natural to fall asleep a few minutes after resting your head (especially after adopting these improvements to your night routine).
If you’re still awake after 30 minutes or so, lying there stressing about it can make it even harder to nod off.
You’re better off getting out of bed and reading until you start to feel sleepier.
Self-care Evening Routine – Final thoughts
I hope you take the time to try a few of these habits and night routine ideas – and that it improves your life, even just a little bit.
I would love to hear your thoughts on what you are doing to change your life in the coming days and years!
If you have any questions please leave a comment below or reach out to me via firstname.lastname@example.org. I would love to hear from you!
I really hope you found inspiration in this article.
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