Evening Routine for Better Sleep - Simple, effective and natural

Hello there and welcome to Fairyland Cottage. Thanks for joining me here this week. Today I'm going to talk about sleep. Now sleep is really important and it's in the triad of diet, exercise and rest. But nobody ever really talks about sleep and it is so important for your body and mind to be able to function properly during the day. So I'm going to show you a very simple evening routine with the emphasis on giving you a really good quality night's sleep. So if you have anybody who has trouble sleeping, share this with them and subscribe if you want to and give this video a thumbs up if you like it throughout. And let's get into the video. The first thing to do in the evening when you get home from work or after about 6 o'clock is to have a gentle walk. This is so effective for a good night's sleep. It has been proven to promote sleep. Apart from the fact that you're going to be tired from going for a walk, it also helps your body and mind to relax and you can let go of tension while you are walking. It's a really nice way of setting off your evening routine. It's not really effective to eat a heavy meal after 7pm. Instead of recharging your batteries, your body is spending all the time trying to digest the meal. Keep your food very light. Fruit is a really nice way of just having a snack but not eating too heavy. If you have to have your main meal in the evening time after work, then try and have it before 7pm. It just gives you a little bit more time to digest it. Next thing is drinking. Stick to things like herbal tea. I like to use teas like some chamomile, some mint and valerian and some lavender. Pop it into a little container and it is really relaxing. The mint is also in there because it will help with your digestion. Now electric lights have been said to wind your internal clock back 2 or 3 hours. The bluer light of modern LEDs, this is including screens, is twice as harmful. So in the evening time, just try and dim the lights, light some candles and you will keep the atmosphere really relaxing. What you're trying to do is get your body and your mind ready so that it knows that sleep is coming up soon. Turn off the TV, the laptop, your phone an hour before bedtime. Keep your bedroom free of clutter. You want to keep it warm and cosy and inviting. When you go into your bedroom, it should just make you feel like you want to sleep. Ventilation is also important. You need to have oxygen at night. So just open your window a little bit, enough to give you a little bit of fresh air but not too much that you're going to be freezing. Another thing you can use is an oil diffuser. I like to use it at night time with some lavender oil and this really helps to keep the air clear and will aid with sleeping. At night time, before you go to sleep, the mind can get really alert, worrying about everything. What you can do is before you go to sleep, just think of ten things that you're grateful for. It makes you focus on the good that you have in your life and it will help you off to sleep easier. It's very important to try and get to bed before 10pm if you can and the latest 11pm. These are all the suggestions I have to aid a really good night's sleep and make you wake up refreshed and ready for the day.