beautygrind

Posts Tagged ‘sleep hygeine’

, , , , , , , ,

Learn To Relax: The Importance Of Having An Unwind Routine.

In lifestyle on November 27, 2023 at 12:00 pm
Image Courtesy of Taryn Elliott via Pexels

Oftentimes we hear of the importance of having a morning routine. “Wake up before 5am” and “Rise and Grind” are some of the popular phrases we hear when it comes to the goal or desire of being your best self or being a top performer. And although you may not get up at 5 am every morning (or ever), it is important to have a routine that is energizing, productive, gives direction and sets the tone for the day – no matter what time you wake up in the morning.

But what happens at the end of your day after you are done thinking, doing and being? Chances are you are exhausted and have not even given another “routine” a second thought. But let’s not think of it as another routine or thing to do. Think of it as prioritizing your wellbeing.

The Importance Of Prioritizing Your Well Being

Words like “self-care”, “mindfulness” and “wellness” continue to be the big buzzwords as it relates to taking care of your mind and body. The wellness industry and the multitude of businesses and products that fuel the industry, might, in some cases, feel like this wellness concept is just marketing – a ploy to take your money. Even if that is the case, it’s still worth noting that becoming more mindful of your personal health and wellbeing is important. So whether you work from home, a physical workspace, or are searching for employment, it’s a good idea to consider creating an “after hours” wind down routine.

What is an “After Hours” Wind Down Routine?

Think of your after hours wind down routine as a group of behaviors or activities that help you to create boundaries between your work and personal life. Something intentional to help you disconnect. For instance, many people have found that it is important to have something to look forward to after a long day at work. That may include meeting up with friends at your favorite bistro, going to a bookstore or stopping by your favorite specialty shop for a bottle of wine and charcuterie for a quiet evening at home. Whatever activity you choose after a long day can give you a chance to decompress, re-focus and re-center yourself. Choosing some specific fun and fulfilling activities can also help you have more sound sleep.

Below are some helpful tips to help you create an evening unwind routine:

Be Intentional About Creating Boundaries.

This refers to physical and mental spaces or boundaries. Creating separate spaces in your home for various activities is important especially if you work from home. If you don’t have a lot of space, it can be a section or small area in a room. If work is outside of the home this might be easier, especially if you don’t have to bring your work home with you. If you have to stay connected to work outside of regular business hours, find a way to disconnect away from your work space, even if it’s for 15 minutes: meditate, do some deep breathing, listen to a short podcast or read something uplifting or inspirational. Also, if you work from home, create a separate space for work. This could be a small desk or table. If your office is your couch, be intentional about putting work things away before you unwind or move onto the next activity for the evening. Consider a nice organizer/cabinet to store everything neatly and out of sight.

Clean Up Your Space. Put Your Items Away.

Have you ever noticed that when your living space is chaotic and messy, you feel out of sorts, dazed and confused? Not on your A-game? Get into the habit of returning your living space back to zero before going to bed. This means taking 10 minutes or so to put things away that you have used – books, blankets, technology, dishes. There is nothing more dehumanizing than to wake up (or come home to) a messy home. Furthermore, when you come home from work (or wherever you’ve been) hang up your coat, put your keys/purse/belongings in a central location. This prevents the morning scurry and confusion of looking for those important items that you use to help you navigate the day.

Shut Everything Off For A Few Hours.

Yes everyone is an entrepreneur, a hustler and needs to stay connected. But still – take an hour or so to disconnect. If an hour seems too long, try 10 minutes and gradually increase your time. This gives you a chance to regroup and/or unwind. This can look a little different if you have a family and/or a pet because everyone needs and wants your attention. Try creating boundaries with those you live with and get them on the same page with an unwind routine.

Have A Nighttime Self Care Routine.

Create a routine that you look forward to indulging in. Make shower/bath time more luxurious. Create a space that you love being in. Do you need to upgrade your bathroom decor? Maybe add some plants, pictures, candles and figurines? Perhaps new plush towels and new shower curtains. What products are you using to cleanse and care for your face and body? Invest in more luxurious and efficacious bath, body and skin care. And when applying your products, slow down. Take your time. This can be a wonderful part of your day because it makes you slow down and become more intentional with your thoughts and actions.

Make Sleep A Priority.

You should actually look forward to getting into your bed. Yes we live in a hustle culture and people are shamed for attending to the biological need for sleep which is important. Is your bed comfortable? What about your pillows? Are they fluffy and clean? What does your linen look and feel like? Is your bedroom even clean? Consider making some upgrades to your bedroom decor.

Change Your Clothes.

This is very important if you are working outside of your home. To move about your home (sitting on your couch, your bed, etc.) in your outside clothes isn’t sanitary. And if you use public transportation, your clothes and shoes should be taken off AT. THE. DOOR. You can also think of changing your clothes when you get home as a gesture of taking the day off. Doing so can also can help you to make that mind shift from day to evening. And when you change your clothes, take a shower and put on something comfy and nice – not what you wore to clean the bathroom. If you are enjoying a night in, consider wearing nice loungewear and fluffy slippers. Add some fragrance to elevate the entire experience.

Schedule Some Fun After Work Activities.

This can work even if you choose not to go out as much. Consider doing a weekly Zoom call with family or friends while you all eat a delicious dinner in your respective homes – like a virtual happy hour. Create a theme. Have a beverage. Or two. Other fun activities include starting a hobby or project. Start journaling. It doesn’t have to be everyday but make it something fun to look forward to.

Light A Candle.

Or several. At a time. Carefully. Investing in good candles that burn well and smell amazing will definitely shift the atmosphere of your living space. Lighting candles can signal your process of shifting gears for the evening. Be sure to use this candle specifically for the purpose of winding down – nothing else. Also use it in a place that you have designated for relaxation and not your work space.

In Conclusion…

This is not an exhaustive list of activities and mindsets to create when it comes to creating an evening unwind routine. It’s all about using your imagination and resources to create a routine that works for you.

Loved this post?  Comment down below  and subscribe to beautygrind to receive the latest blog posts filled with industry researched and professionally experienced resources, tips, tricks, and inspiration delivered to your inbox. 

For business inquiries regarding Beautygrind.com, email me at khalilah@beautygrind.com  or info@khalilahneals.com

Need one on one consulting, customization or updates for your beauty and fashion questions and concerns, visit khalilahneals.com  and fill out the “work with me” form.

, , ,

Don’t Sleep Your Day Away: 5 Benefits Of Getting Up Earlier

In lifestyle, productivity on January 15, 2021 at 8:30 am

sunrise on village

Photo by Pixabay on Pexels.com

As a child, I never had trouble getting up early – and I mean super early.  Like 5 am early.  This was not a problem during the week when I had to go to school.  The weekend, on the other hand, was a different story.  My mom, after having worked all week, looked forward to getting some extra shut eye – at least until 6:30 but there I was – padding into her bedroom, waking her up, wanting to eat and play.  At 5am.  On a Saturday morning.

Not wanting to stifle all that young energy and realizing that I might just be one of those early risers, she would set up my snacks, toys, books and showed me how to turn on the television so I could entertain myself until she awakened from her slumber.  She also purchased dark blinds thinking they would keep the sun out of my bedroom and make me sleep a little later.  Those didn’t work.

Fast forward to my adult years.  I still wake up between 430 and 6am – depending on what my schedule is.  Do I occasionally fall into a pattern of hitting that snooze button and sleeping later?  I sure do.  But since I don’t like feeling frenzied or like I don’t have any control ever my life, I usually get up when I wake up.  Waking up early helps me to be productive, focused and punctual.  I like the feeling of easing into my day and having a good amount of time to do things like workout, review my day, get dressed – all without arriving at my destination all batsh*t crazy.

But then there is you.  Maybe your internal clock doesn’t go off that early or you get up 45 minutes before you have to leave your house.  Perhaps you are a shift worker who gets off work at 1130pm so waking up at 5am is out of the question.  You might be a night owl and find yourself to be more productive later in the day.  Cool.

If, however, you are looking for reasons why getting up before sunrise/ 5am-ish can be beneficial, continue reading…

Fewer Distractions.  First off, when you get up earlier, you get the opportunity to reflect in peace.  This is particularly important if you have a family or roommates.  You will also have free range of your entire living space before everyone else gets up.  Serenity is a beautiful thing.

Gain More Time.  If you are an entrepreneur, student or even someone who is working on a particular project like writing a book, you can gain an extra 5-10 hours a week (or more) just by getting up 1-2 hours earlier.  This can be a good thing especially if you have a full time job.  You will have more mental clarity when you get up earlier and when you get home from work (or wherever), you can focus on other things that require your attention – like your family and friends.

Peak Energy, Creativity And Better Organization.  Assuming that you have had a good night’s rest, you wake up with better mental clarity and you will have more energy to actually start your day.  Those ideas that were on your mind before you went to bed are more likely to be executed.  You can also do things like get ahead of traffic and make sure you have everything you need for your day before you run out of the door.

Wellness Habits Are Put Into Practice.  How many times have you said you want to work out, eat a healthy breakfast, pray/meditate or even take the time to look nice before running out of the door?  Well when you get up earlier, you can actually do all of these things.  When you are able to put these habits into practice, it can enhance your overall well being, focus and confidence.

Sets The Tone.  Getting up early helps to set the tone for your day.  Doing so can foster a sense of accomplishment which can be the foundation of your day, making you feel in charge, able to make solid decisions.  Imagine feeling like a boss before you even leave the house?

Interested in learning how to get up earlier and take charge of your day?  Try the following:

  • Know your why.  Figure out why getting up early is important to you or why you think you should.  Do you have a specific goal you are trying to reach like start a business, write a book or workout and can’t seem to find the energy to do it after a long day? Do you want to feel more focused and in control of your day.  Knowing your why can help you stay committed to you goal or focus.
  • Start small.  If you are used to sleeping to whenever, abruptly trying to get up earlier can be painful.  Start by setting your alarm for an earlier wake up time in small increments.  If you usually wake up at 7am and you decide you want to start waking up at 5am, the thought alone is agonizing and chances are you won’t make that transition.  Instead, start by setting your alarm 10-15 minutes earlier and once you adjust to that time, then you can add on another 15 minutes or so until you are accustomed to waking up at your new time.
  • Plan to go to bed sooner.  Simply put, getting up earlier can be related to getting in bed sooner and getting a full night’s rest.
  • Put the alarm away from the bed.  Having your alarm clock by your bed can encourage you to keep hitting the snooze button and sleeping longer than you planned.  Instead, put your alarm clock on the other side of the room.  But please, when you shut the alarm off, don’t crawl back into bed.
  • Leave the room.  After shutting off that alarm, turn on the lights and leave your room and don’t look back.

If waking up earlier is something you are interested in and you aren’t successful at first, be gentle with yourself and give yourself some time to adjust.  Also, getting up early is not always about being productive.  Sometimes it’s about being able to take your time which is the most relaxing, loving thing you can do for yourself.  At the end of the day, you have to do what works for you.

Are you an early riser or do you sleep in?  What reasons for getting up earlier resonated with you?  Share your thoughts below.

Loved this post?  Subscribe to beautygrind to receive the latest blog posts filled with resources, tips, tricks, and inspiration delivered to your inbox.
Need one on one consulting, customization or updates for your beauty and fashion questions and concerns, visit khalilahneals.com.