E117: Evening Transitions for Better Sleep
E117: Evening Transitions for Better Sleep
Create an evening routine with transitions for sleep to help you wind-down at the end of the day using healthy habits and rituals.
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[00:32] Hi I’m Val, podcast host + Healthy Habits Mentor!
[2:46] Most common complaint about difficulty going to bed is stress + anxiety
[3:14] Reverse enginer your evening routine
Syart with what time you want to wake up?
How many hours of sleep you need?
How long does your evening routine take?
[5:14] Set alarms or reminders to notify you of your transitions into wind-down time
[5:44] My best/most important suggestion: TURN OFF TECH
[7:24] Sleepy Time Tea/ Tea Ritual
Choose herbal or sleep supportive teas (lavender, chamomile)
Create your own thoughtful tea ritual that helps you become more mindful, slow down your day, become more present and calm in the simple task/habit
[8:37] Incorporating and Elevating Your current evening routines
How can you make them more mindful?
How can you slow down the routines and habits you already have?
[10:07] Mindful movement
Yoga, stretching, mediation
Music, white noise, etc.
[10:28] Combine your routines and rituals together
examples: Tea + meditation; music + bath; stretch + aromatherapy
OIL HACK: for restless legs - use 1-2 drops of cedar wood on the soles of your feet + ankles + calves before bed
[11:00] Incorporating Evening Routines with your Partner
Intimacy, connection, support, communication
[12:00] Read a book! Journal, or write your to-do list
[13:52] Creating Your Sleep Oasis
Turndown ritual
Set the lighting
Set up your diffuser blends
Oils for sleep:
Lavender
Vetiver
Roman Chamomile
Cedarwood
Serenity (Restful Blend)
Balance (Grounding Blend)
Breathe aka Easy Air (Respiratory Blend)
Peace (Reassuring Blend)
[16:00] Aura cleansing with Oils
Serenity, lavender, peace blend, rose, vetiver: Apply over forehead, back of neck, top of head, massage and.or sweep hands around the head
Choose the oils that make you feel calm, centred, and slow you down
[18:15] Habit Swapping
What are you currently doing during your evening routine? Which of those habits do you want to swap for something new?
Example: move the phone/charger to the bathroom and place a book beside your bed
Place a candle beside your toothbrush and light your candle while you brush your teeth
[20:50] Set yourself up for success by making the transitions, making the evening routines easier for you!
Let’s connect on instagram @vallavignelife
Podcast Host
Valerie LaVigne
Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!
