It goes without saying that how you start your day sets the tone for the rest of the day. (Check out my blog on 7 ways to get your day off to a healthy and productive start.) But people often forget that how you end your day is just as important. After lots of research, observation and personal experience, I’ve identified 7 practices that will ensure the healthiest end to your day. These habits have been key in my personal health transformation and helping me lose over 100 pounds!
1. PLAN FOR TOMORROW
Do you find yourself scrambling at the start of your day….trying to figure out what to wear, what to eat and how you’re going to fit exercise into your schedule? It’ stressful, chaotic and can quickly put you in a bad mood. To prevent this negative energy, plan for the “3 E’s” as part of your bedtime routine:
Exercise. Decide on what time you’ll be exercising and what workout you’ll be doing. Hang up your workout gear on your bedroom door with a note attached that commits you to the time and the specific workout you’re going to rock. If possible, plan to get your exercise done in the morning. Why? Research shows people who workout in the morning have a higher success rate for sticking with their fitness routine. Plus, working out in the morning gives you more energy for the rest of the day. And as an added bonus, studies have shown that working out in the morning in a fasted state burns more fat!
Eating. Figure out what you’ll be eating for healthy meals and snacks the following day. Prep and pre-pack anything you can to save time during your morning routine. Not only does this reduce the chaos of the morning scramble, it also ensures you plan out healthy food options instead of grabbing whatever’s convenient (like pre-packaged processed food that zaps your energy and harms your health). Click here for an amazing tool that helps make meal planning, portion control and meal transportation a snap!
Ensemble. Figure out what you’ll be wearing the next day and lay it out in the area where you get dressed. It’s amazing how much time and stress this simple habit saves in the morning!
2. RELAX AND REPLENISH WITH MAGNESIUM
Magnesium is used by every organ in the body, especially your heart, muscles and kidneys. It’s known as the “master mineral”, because it’s involved in over 300 metabolic processes and is required for more than 700 biochemical reactions in the body. Research shows only about 25% of adults in the U.S. are getting the recommended daily amount of magnesium, so taking a quality magnesium supplement is something I strongly suggest to everyone for optimal health. Since magnesium is very calming and relaxing to the body, bedtime is a great time for taking your magnesium supplement to help you achieve a blissful slumber.
When it comes to choosing a supplement, look for magnesium citrate because it penetrates your cell membranes more easily allowing it to work its magic more quickly and effectively. My favorite magnesium supplement is Natural Calm by Natural Vitality. It’s a powder that mixes easily into water for drinking and is available in multiple flavors (Raspberry – Lemon is my personal fave). I buy mine here on amazon, because I find it cheaper on amazon than what it sells for in local stores.
3. CLEANSE AND MOISTURIZE
It’s important to brush and floss your teeth before bedtime, so you go to sleep with a clean mouth that doesn’t enable bacteria to grow while you sleep. (Click here to read about the natural toothpastes I recommend, including my favorite DIY recipe.) Next, wash your face to clean away dirt and oil and unclog your pores. Finally, moisturize your face and body to help your skin regenerate while you sleep. (Click here to see the natural and non-toxic facial products and moisturizers I recommend.)
To help you get in a more relaxed state for bedtime, you can do your cleansing routine while soaking in a warm epsom salt bath. Epsom salt is a form of pure magnesium (magnesium sulfate) which relieves aches and pains, refreshes the skin, flushes toxins from the body and promotes relaxation. I buy my epsom salt in bulk here on amazon, which saves me a ton of money in the long run. I keep it in this galvanized steel bucket under my bathroom sink for easy access. When buying epsom salt, be sure to buy pure magnesium sulfate and not a salt “blend” that’s mixed with unnatural ingredients like synthetic fragrances. If you want to add scents to your epsom salt soak, go for pure essential oils like lavender.
4. STRETCH
Bedtime is a great time to stretch, so your body is limber and relaxed for quality sleep. Here are a few simple stretches I recommend for your bedtime routine:
- Raise both of your arms straight up over your head and clasp your hands together facing up towards the ceiling. Pull your clasped hands upward until you feel a nice stretch in your arms and upper back. Then, while keeping your arms and hands in the same position, slowly stretch to one side and then the other, feeling the stretch along your sides and lower back. Do the stretch 8 times on each side, holding each stretch for about 2 seconds.
- Stand with your legs hip-width apart and slowly bend forward with your arms hanging in front of you. Roll down one vertebrae at a time until your hands touch your toes or the floor. (If you can’t reach your toes, just go down as far as you can.) Hold the stretch for about 4 seconds with your arms dangling and your head and neck totally relaxed. Then slowly roll back up one vertebrae at a time. Repeat the stretch for a total of 4 times rolling down and back up.
- Slowly roll your neck all the way around in one direction 4 times, and then switch to the other direction for 4 slow neck rolls.
5. SHUT DOWN TECHNOLOGY AND PICK UP A BOOK
Watching TV and scrolling through brightly-lit electronic devices like cell phones, tablets and laptops create sound and visual stimuli that don’t allow you to fully relax. Sleep experts say you should ditch technology at least 1 hour before bed to let your mind shut down. Reading a book (in paper form, not on a device) before going to sleep can calm your nerves and relax your mind. According to the National Sleep Foundation, books with humor and positive messages, and stories with soothing descriptions of nature are ideal bedtime options. Here are some recommendations to help give you the idea:
- Laughter Really Is the Best Medicine by Reader’s Digest
- The Sun Also Rises by Ernest Hemingway
- Positive Affirmations: Daily Affirmations for Attracting Health, Healing & Happiness Into Your Life by Rachel Robins
- Food: A Love Story by Jim Gaffigan
- Walden by Henry David Thoreau
6. END YOUR CONSCIOUS MOMENTS WITH POSITIVE THOUGHTS AND GRATITUDE
As you’re ready to drift off to sleep, fill your mind with positive thoughts and gratitude. Focus on the good things that happened today and get excited for the opportunity to create positives experiences tomorrow. Don’t allow negative thoughts or feelings like anger, frustration, regret or disappointment to creep in. You can deal with those in a productive way tomorrow when you’re rested and refreshed. If you pray, this is a great time to connect with your higher power to give thanks, open your heart to receive their love and ask for their continued support in your life. Channeling this positive energy right before drifting off to sleep will contribute to a peaceful slumber.
7. MAKE SURE YOUR EYES ARE SHUT IN TIME FOR 7 – 8 HOURS OF SLEEP
Sleep is extremely important to allow your mind and body to function properly. It’s also key for losing achieving and maintaining a healthy weight. Research has shown that 7 – 8 hours of sleep a night is the “sweet spot” for optimal health. Be sure you’re in bed and ready to sleep at least 7 -8 hours before your waking time. I call this my “sleep schedule” and treat it just like hours at a job….it’s somewhere I have to be for 7-8 hours a day. NON-NEGOTIABLE!!!
If you follow these 7 habits each night, I promise you’ll sleep better and reduce your stress level, and the next day will be more healthful and productive.
Go get ’em!
With love and gratitude,
Kandi
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