Nature's Answer to Finding Calm in the Evening
Sleep and bedtime routines
Adequate sleep is the best recipe for starting the day full of energy whilst remaining balanced and relaxed. This is easier said than done! We all know the feeling: lying awake in bed or waking up in the middle of the night instead of enjoying a peaceful slumber. Our turbulent daily lives are filled with work commitments and, at times, an irregular lifestyle, that can put stress on our bodies. Overexposure to artificial light, an unhealthy diet and little exercise are additional factors that can influence our sleeping patterns.
Why is sleep important?
While we sleep, our bodies are working at full speed to perform vital functions, such as:
- repairing damaged cells
- strengthening the immune system
- recovering after the day's activities
- recharging our system
Do I have a sleeping disorder when waking up at night?
Evolution has conditioned us to wake up during the night - it is completely natural. When this does happen, try to relax and soothe the mind back to sleep. Tip: Meditation is a wonderful way to calm an anxious mind. Allow the loud inner dialogue of your mind to shift into a more relaxed state. Try our free guided meditation.
How much sleep do I need?
This is dependent on a few factors, for example, your personality type, your age, and at what time your family usually retires for bed. On average, we require between 7 and 8 hours of sleep. Some need fewer hours while others require more. The optimum time is linked to how well-rested one feels upon waking up the next morning.
When is the optimum bedtime?
Many people believe, that retiring for bed early is the best way to acquire sufficient rest. However, the regularity of your sleeping patterns is more vital. Try retiring for bed and waking up at the same time every day. Tip: Minimise mental activity in the evening. Make an effort not to work in the evening, whether it be completing administrative tasks or responding to text messages or emails. Allow your mind some rest. All the above-mentioned tasks can wait, and you'll be more rested the next day to respond to them better.
Do I need to follow strict rules in order to improve my quality of sleep?
No, not really. Your sleeping routine should be something that you look forward to. Come up with small habits that help you unwind before bed: A relaxing bath filled with herbal bath additives or enjoying a warm cup of herbal tea. Reduce noise, keep the use of electronic media at a minimum and dim the lights an hour before bed. The less anxious you are about not getting in enough zzz's, the more likely it is that you'll be relaxed once your bedtime comes around.
Natural evening herbs for tranquil nights
A herbal nightcap can be a valuable addition to your evening routine. A warm beverage consumed in the evening boosts a sense of cosiness. The contained herbs can support you in drifting off to dreamland. Whether you are getting settled in a new evening routine or simply need a good night's rest: There are many natural herbs and plants that have been valued for their ability to lull us to sleep through finding calm and inner peace before bed.
This lilac wonder is high in essential oils that not only have an incredible scent but also serve as a pleasant potion that encourages well-being. These precious essential oils can be inhaled or applied to the skin.
Much like lavender, chamomile blossoms contain herbs that support an unwinding evening routine. Chamomile tea has always been used for traditional good-night brews because it relaxes the mind and spirit.
Oat flakes have always been used in folk medicine to open the gates to a peaceful slumber. Enjoying a small bowl of porridge an hour before bed is not a bad idea.
Valarian has been used for centuries and is still treasured for its properties today. Valarian is one of our favourite herbal evening teas. Interestingly, many cats enjoy the scent of this herb. It has a similar effect to that of catmint.
The warm, Christmassy spice is traditionally used in Indonesia and is kept in high regard as an evening herb in western herbal medicine.
Cinnamon has a gentle warming and sweet flavour. Sprinkle a pinch of cinnamon in your evening brew and allow calmness to take over you.
One the one hand, ashwagandha is a modern-day plant and on the other hand, it has been used for Ayurvedic purposes for centuries. The root is part of the adaptogens. The term "adaptogen" is derived from the Latin word "adaptare" which means "to adapt". Plants with adaptogenic properties can assist in adapting to stressful situations that life throws in our paths.