Try this mindful nightly routine for a deeper, longer sleep

One of the best moments of the day. That space of time in which you can spend a few minutes before going to sleep, to relax and not think about anything else.

Sometimes you feel like you don’t have enough hours in the day. You rush around everywhere and feel exhausted when you get home. It is never too late to reformulate habits though. Taking a moment to appreciate yourself, observe and learn will make you aware of the benefits of living the present with purpose, put the brakes on and rethink patterns.

Don’t think it has to be a long and sophisticated ritual at all. You can adapt the phases according to your needs, little by little you will find a rhythm that works for you.

Now where to start? Try this conscious routine that you can do before going to sleep in under 30 minutes.

Disconnect

A fundamental step. Say goodbye to mobile devices: they alter your sleep cycle, reducing the REM phase and causing drowsiness the next day. Nobody wants this, but we know that it is difficult to disengage. We advise you to take them out of the room altogether. If you do use them in the hours before going to sleep, be sure to active the Night Shift mode on iOS or Night Mode on Android. Bluelight is responsible for making it difficult for you to fall asleep since it inhibits the production of melatonin.

Think about it. There is probably nothing that important you need to see on your phone just before bed. Can it wait for tomorrow morning while you have breakfast? Use those precious minutes to chat with your partner, your children or to pamper your pet. You can also dedicate that moment to reading, it will help you refine your thoughts and forget what is going on in your head.

Self care

This is the most personal phase. You can do what really gives you the peace you need before getting into bed. We recommend spending at least 15 minutes on it.

Start with a relaxing shower using that handmade soap that you love so much Wait! Have you seen our natural jute sponge? Jute is one of the most durable and resistant natural fibres, with an exfoliating action capable of revitalizing your skin. At Verdonce we crochet them in Spain, thanks to the love of local women in vulnerable situations.

Natural jute bath sponge

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Next, it is the turn of the face. Start your facial routine by cleaning it thoroughly, undoubtedly one of the best ways to have healthy and vibrant skin. Even if you have not put makeup on, it is essential that you do it. Don’t skip this step! Urban pollution, airborne microparticles, traces of makeup and excess sebum accumulate in the pores of your skin, preventing it from breathing correctly.

You can help yourself with our reusable organic cotton facial discs, you will save money and time since they are reusable and washable. With a clean complexion, the treatments you apply will penetrate better and be more effective.

Reusable Organic Cotton Facial Pads

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Conscience

As the Canadian author, Carl Honoré, says, “A fast life is a superficial life, hence slowness has nothing to do with inefficiency, but with balance”

Living consciously should be a priority goal in our lives. It is a long road, it cannot be achieved overnight. There are countless tips to achieve this, from meditating for 5 minutes a day to pay attention to breathing, thoughts and emotions, being present and practicing active listening, consuming responsibly by aiming for zero waste, to becoming aware of your body posture or eating.

In short, living in the present on a physical and mental level. We know that it is easy to say it but our daily rhythm causes us to forget. Don’t worry! These small actions and reflections before going to sleep will help you turn it into a habit it and gradually reach an increased state of awareness.

Gratitude

To give thanks. An action that we often forget and that we encourage you to practice on a daily basis, you will discover how gratifying it is to put aside complaints and learn or value the present. What we have today, may no longer be there tomorrow. Do not postpone that hug, that show of affection, that call or visit that you have been meaning to do for weeks.

Life is a gift and we all have reasons to spend a few minutes giving gratitude. You can do it mentally or write it down in a notebook, leave it on your bedside table, so you will always have it at hand.

Eager to start this routine? If you put it into practice, let us know how it goes in the comments below as well as any suggestions that you think are appropriate.

Thanks for reading!