So many people have asked us what our favorite sleep rituals are, so we created this sleep ceremony. If you have lots of time and wish to luxuriate in the ultimate self-care, do all seven steps. If you're short on time, just do one of them!
Figure out which formula you need most, either intuitively what you're most drawn to or by taking the quiz on our website.
It can be any type of tea you like that doesn't have caffeine or stimulants. Herbal teas specifically for bedtime usually contain Chamomile, Lavender, California poppy and Passionflower. One of my favorite bedtime teas is this one. Add five drops of the Quiet Mind Elixir to your tea.
You can also make a simple concoction of hot water with a fresh squeeze of grapefruit + lemon, teaspoon of honey for a touch of sweetness and a dropperful of Quiet Mind Elixir. On top of being another great remedy for aiding in body detoxification, lemons help reduce pain and inflammation in joints + knees—beneficial if you suffer from cramps + restless legs at night. Grapefruit has been shown to promote sleep in helping reduce cortisol production. Although a naturally occurring hormone, high levels of cortisol in the bloodstream can be a product of stress, which can directly correlate to restless sleep.
Whatever kind of tea you have, raising your body temperature a few degrees before crawling into bed is good for your health. In the effort to cool down, the warmth of the beverage stimulates your body to sweat, which is good for circulation + supports your immune system by ridding of harmful toxins.
Take a few quiet moments for yourself, just sitting and drinking tea (no smartphone). Breathe deeply and really enjoy your tea and this moment. If you'd like to savor a sleep chocolate with your tea, here's our favorite one from Wei of Chocolate.
There's nothing that relaxes and unwinds more quickly than doing a short meditation at night. Whether sitting on the floor or lying down on your bed, we recorded a short body scan relaxation for resting, power naps or a pre-bedtime downtime for you to try.
Run a bath for yourself and let the stresses of the day dissolve. Toss in one of our bath salts—we recommend Inner Peace or Quiet Mind to help you relax before bed. If you don't have time for a whole body bath, pour some hot water and epsom salts in a bucket and give yourself a foot soak.
After your muscles are thoroughly relaxed post-bath, dry off and give yourself a massage with one of our balancing serums like Quiet Mind or Inner Peace. Self massage is SO good for the body—read more about the practice of abhyanga here. If you poured yourself a hot foot bath, be sure to include step #6 below once you're comfortably situated in bed.
Mist your pillows, sheets, bed, sleeping area and yourself with either the Inner Peace Mist or Quiet Mind Mist. You'll energetically imbue your space for relaxation + get the aromatherapy benefits of the essential oil blend as you're drifting off to sleep!
You don't need to have studied reflexology to know how to rub your own feet! ;-) After you've brushed your teeth and gotten into your pajamas and into bed, put some oil in your hands (try either the Quiet Mind or Inner Peace balancing serum or anointing oil) and rub out any knots of tension or sore spots on your feet while you're lying on your back. When you're finished, slip your tootsies into the sheets, roll over and go to sleep.
The side benefit? Your feet will be nicely moisturized, not to mention your joints lubricated. (According to Ayurveda, if you apply oil to the skin, it sinks down into the tissues and joints, getting rid of excess air in the body!)
7. Anoint yourself with sleep-inducing botanicals + elixirs.
If you love scents, apply the Quiet Mind or Inner Peace anointing oils to your pulse points, especially your wrists, so you can smell them as you go to sleep. As far as scents go, Inner Peace is herbal/spicy (Lavender, Vetiver, Juniper) and Quiet Mind is fresh/green (Lemon, Coriander, Geranium).
Keep any of these formulas by your bed. If you wake up in the middle of the night, use any one of them, then put your head back on the pillow and relax. Instead of being up for several hours, mind wandering from topic to topic, you'll fall right back to zzzz ...
Love + flower petals,
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