I wrote before I wrote about our morning routine and how many humming our homes. Now it’s time to cook DEETS at night. I also share the current personal night daily routine and why I have a habit.
Night routine for mom (and other people)
The routine is not the same as the one -minute schedule. One of the greatest groundbreaking things about my mother’s spirit was to switch to a block schedule. The routine is perfect for it and is basically scheduled. If you fall into everyday habits as if you are wiping your teeth every morning, it quickly becomes the second nature.
We can literally use routines to reconnect the path of the brain in a positive way.
Consistency and flexibility
Children thrive to knowing consistency, routines and next work. This does not mean that our schedule must be hard and static, but it provides a framework. Give you a room that is grace and shaking. Night routines will not work unless they are the same as you if they are not adjusted to meet the needs of individual families.
The basics of night routine
Before designing an ideal night routine, you should think about the ideal morning (and the next day). Reverse engineering for a perfect day. Determine what is the priorities and promises of the coming days and what to do to make it as smooth as possible.
If everyone takes a lot of supplements in the morning, you can easily access it using a clear pill box. If your baby goes to her grandmother in the afternoon, make sure your diaper bag is stocked. Do you make coconut chicken curry in an instant pot for dinner? Set it to thaw.
Do it as a family
This depends on the age and abilities of the children, but I knew that children could do more than they gave us credit. A few years ago, I realized that I didn’t have to do everything for the children. If I don’t do it, it’s better for them! Teaching children’s responsibility and independence helps to become a powerful and independent adult.
I have my night routine, but the children are with me. Children can have some names for simple evening housework, layout clothing and lunch to specify some names. Then there are staples such as brushing teeth, pajamas and sleeping time.
Make a perfect night routine
Next is another factor or stage to get a place you want to go. Determine what is suitable for you and your family when building a night routine. It helps to print and display family routines in a place where you can easily see it like a refrigerator. It can be as simple as list or accurate time or confirmation box for children.
1. Preparation of meals
My children are now very independent and can handle their breakfast and lunch. Older people can also eat meals from the beginning for the whole family. Still, when they were young, it was on my shoulder.
If you have a busy morning, make breakfast, such as banana bread muffins, baked oatmeals or ham and egg cups. These can be made during day/night and can be re -heated again in the morning.
Do children go to school the next day? Then you have to pack it for lunch. Bulgogi Korean Beef is a meal plan? Make sure the ingredients are thawed and ready to go.
2. Avoid bad body injury
I want to organize a quick evening for night work, so I can start with a clean slate in the morning. Fast theorem before the bed helps all (most days) to be in place. This is what children can help. It is helpful for everyone to sweep the floor after dinner, or load a dishwasher after dinner.
3. What is the agenda tomorrow?
Look at the schedule and confirm your promise to prepare the next day. Should I pack my child’s lunch/backpack/sports bag? As they get old enough, they can take this responsibility. That night, you can load a specific item in a car, so there is no bag left in the morning!
Children can also wear their proper clothes the next day (the capsule wardrobe is good for this!).
4. Leave time to digest
My family eats early a day for some reasons. This suits our schedule best and gives everyone time to actually digest food. When the body is trying to digest food, the resources cannot be efficiently concentrated on the surface of Paul.
I try to stop eating a few hours before sunset or bed. This simple practice helps.
- Supports melatonin production
- Improves blood sugar control
- It helps better detoxification during sleep
- Personally, I saw deeper sleep and calm heart rate when I did this.
With that, I do not drink liquid about an hour before hitting hay. This can get up all night and avoid going to the bathroom.
5. Night supplement
I have a clear thought and morning supplements for more energy, but there are also night supplements. I regularly take binders, such as carbon purification, on the enzyme or empty stomach. This combination helps to reduce inflammation, support detoxification paths, and help you sleep better. The following is a list of my night supplements.
6. Avoid blue light
Blue Light has a bad rap, but in fact we need for a healthy cortisol all day long. But at night, you can interfere with sleep, causing a lot of health problems. That’s why I started wearing blue blocking glasses a few years ago.
In addition, the overhead bulb in the house was converted to a sunlight that mimics sunlight. When the sunset hit, the lamp with the red light bulb is turned on instead. By arranging night lights below the vision, this imitate natural light angle such as campfire or sunset.
My family is also turning off the screen to avoid blue light at night. And our phone enters the charging drawer of the kitchen before going to bed. If you want to write with inspiration, use a daylight computer without this special claim. If you need to use the phone, use it with a red light lamp filter.
Turning off the blue light helps to announce the rhythm of our body and supports melatonin production. It also helps to get blood glucose signaling, cortisol levels and get better sleep.
7. Avoid EMF
In the past, we used to turn off Wi -Fi every night. I learned that this can damage computer routers over time. Now the phone enters the charging drawer and is sleeping under a special EMF blocking canopy. Even if you have a phone under the canopy, there is no signal!
If you prefer to turn off Wi -Fi at home, you can use this EMF Safe Switch to put your task into the automatic control device.
8. Optimize the sleeping environment
We send a third of life in bed. By creating a healthy sleeping environment, we can make our money most banking in relation to health habits. This is why I am linen or silk pajamas and linen citrosa. It is an easy way to avoid microplastics (non -natural fibers) in the skin for more than 8 hours a day.
When the temperature decreases at night, it causes neurons in the brain, releasing melatonin and helping sleep. One option is to set the temperature regulator to 60-70 degrees before going to bed. If you don’t want to add so much to the electricity bill, the other options are sleeping on the mattress cooling pad. I like chilipad, which only cools mattresses, and I can build a cozy blanket.
Make sure the room is dark with a sleeping cool. My hands can’t get dark in front of my face. The capacitive curtains can work, but turned into a blackout shade that blocks 100%of light. This helps to add a signal to rest in the brain and improve REM sleep.
I also sleep with sound machine with white noise or soft background music. With my teenagers at home, I can now go to bed in front of them and cover the noise! My air filter creates some white noise while performing double duty and keeping the air clean.
9. Red light therapy
Night is usually when you try to get a red treatment time. The red light between sunrise and sunset is natural and free and uses this whenever possible. I also have a red light panel that does the same thing. Reduces inflammation, supports mitochondria, and signals our hormones by signal. There are also many evidence that shows the benefits of skin and other health.
10. Skin Care and Lymph Routine
I have a simple skin care routine for a few minutes and supports the lymphatic system. It is now included every weekly clay mask of Alitura and includes night moisturizing as objects such as tallow or shea button. I also like skin care products from Annmarie Gianni and My Magic Molecule Toner. It also provides a mild lymphatic massage to support detoxification and promote circulation.
11. Cold
During the day, a lot of things are happening to all families, and moms have many mental loads. Instead of drifting to come down and fall asleep, it’s too easy to think about tomorrow’s list. One way to get rid of excessive mental confusion is to journal or meditation before going to bed.
I keep a gratitude journal to collect my thoughts every day. If you are concerned about forgetting something, you can also record tomorrow’s priority. If you write everything on paper, the brain can classify information and relax.
Meditation is another useful way to cheat at night. It does not empty the brain of all thoughts, but helps to concentrate and deep rest. Even if there is no difficulty in sleeping at night, everyday meditation can help to make night better.
Calm evening consciousness is as follows:
- Drink a calm tea or herb tea A few hours before sleep. This helps to calm down my nervous system and feel cozy. I like it like that my brain likes adaptive herbs to sigh of relief.
- Put your legs on the wall Use soft movements for 5-10 minutes. This easy exercise supports lymph nodes, regulates the American nerves, and calms the nervous system. It’s especially good after spending a long day on my feet!
Sticking the night routine
Children need time all day long and the same with parents. If possible, it will help you to go to bed and work all night or watch your TV. This helps children maintain consistency and take enough sleep for brain and body development.
It doesn’t always happen, but it’s a good idea to achieve your goals, especially when your baby is involved. If you don’t always go perfectly, don’t be stressed!
When young children hit hay, they will get up late and take all “I” time. But late nights do not make my body happy and do not make a hard morning. Good night rest begins with a healthy weekly habit!
I learned that it is important to treat night and breakfast routines as a sacred time that matches my body’s natural rhythm. Over time, I had a better sleep, improved hormone, mood and metabolism.
Put it in practice
The good news is that most of these healthy habits are cheap or free. My bedroom is one of the few places that spend a lot of money. EMF canopy, air filter, my Korean ring (health variable tracking while sleeping) and like mattress cooling pads. But these things are still not strictly needed if they have a good night life.
Seeing this daily life can be easy and you can feel or feel like you want to do everything. Adjust the night routine to your needs and start with the baby stage. Add a little at once to catch the habit.
What are the night routines and habits? Do you want to change?
