Dr Clodagh Campbell, The Wellness Psychologist, shares her Top Tips for Unwinding after a Hectic Day and Setting up for a Restful Sleep
When it comes to unwinding after a hectic day I love to use my senses to ground me in the present moment and to instil calm when I need it most. If you struggle to switch off in the evening or when bedtime arrives and are in need of some calm and grounding too, here are my top tips to help you settle in for a relaxing evening and restful night’s sleep.
Step One
I start my wind-down routine by setting the scene, so to begin, dim the lights, grab your candles and essential oil diffuser, and turn on some relaxing music. As you do so, pause to breathe in the gorgeous scents that surround you, like lavender, chamomile and bergamot which have all been found to have relaxing properties and will leave you feeling very zen. Watch as the candles flicker and cast a shadow across the room, and feel yourself begin to relax as the music calms your mind and invites your body to settle. Connect with your senses. Feel them draw you back down to earth.⠀⠀⠀⠀
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Step Two
Next in my wind-down routine, I focus on touch which is particularly grounding. So for Step Two set yourself up to relax and unwind on your sofa or in your bed, and as you feel yourself begin to settle, notice the warm surface underneath your body and the texture of the throw or blankets that are warming you up. While here, close your eyes and allow yourself to still, and take a slow deep breath in through your nose, and just as slowly, release this breath in a steady slow stream. Repeat nine times, focusing your mind on your breathing, and enjoy the sensation of your body beginning to relax, your mind beginning to slow, and the tension beginning to flow from your muscles.
Step Three
Next up is the part of my wind-down routine that I enjoy the most, a warming cup of mint or sleepy tea and some chocolate. So whilst tucked up on the sofa or in your warm cosy bed, sip your favourite drink, feeling the weight and warmth of the mug in your hands or against your cheek, and allowing the touch of the ceramic to ground you as you take in the taste and smell of the aromas. Take your time, all that matters is this moment. During this part of my mind-down routine every night, I take my RESCUE® Peaceful Night Capsules, which thanks to the unique fusion of Ashwagandha, Lemon Balm, Chamomile, Magnesium and Vitamin B6, help to set me up for a restful night’s sleep.
Step Four
The final part of my wind-down routine is five minutes of journaling to calm my busy mind. This part of my routine is particularly helpful if your thoughts tend to race once your day settles down or as soon as your heads hits the pillow, so if this sounds like you, I would really encourage you to give this step a try. I am always asked the ‘How To’s’ of journaling but the secret is very simple, allow whatever needs to come to flow as you put pen to paper, or if you prefer, as you answer some journal prompts like:
1) What would you like to leave behind you today?
2) What are you grateful for tonight?
3) Is there anything you need to get off your chest to allow your mind to settle?
As you complete this final step allow yourself to truly connect with this moment and this really grounding exercise, and to finish, why not listen to your favourite meditation or relaxation exercise.
Sweet dreams, Clodagh xx
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