Relaxing Nighttime Rituals

TLDR: Sometimes, our stressful and busy lives can keep us up at night with a racing mind. A daily nighttime ritual including Winged’s CBD Sleepy Gummies is a relaxing way to wind down and catch those Zzz’s! 

Sleeping should be as easy as laying your head on a pillow, closing your eyes, and counting sheep, right? Wrong! Unfortunately, for most of us, a sleepless night is all too familiar: tossing and turning, a racing mind, and a rough morning. 

When you are up at 3 am scrolling through Instagram, don’t worry, you aren’t alone. About 1 out of 3 adults don’t get enough sleep. So what is the solution to these sleepless nights?

Like your daily morning ritual filled with coffee and yoga, a nighttime ritual is just as important! 

How To Sleep Easy!

Busy schedules, family stress, and the hundreds of other distractions that fill up our day carry over to your thoughts before falling asleep. A nighttime ritual allows your body to destress. Follow our guide to sleep easy and catch those Zzz’s for the recommended 7-9 hours of deep slumber. 

Read on to discover our nighttime checklist that includes our must-haves to wind-down and tips for better sleep. 

Set an Alarm To Sleep And Wake Up

Bedtimes aren’t limited to elementary schoolers. This might sound a little crazy - but setting an alarm for sleep time is a game-changer. It’s super easy to lose track of time while watching those five episodes on Netflix (who can resist binge-watching?) 

A reminder from your good ole alarm clock is an easy way to keep yourself in check and get to bed on time! If your body goes to sleep at the same time every day, it will be easier for you to fall asleep.

Like the importance of going to sleep at the same time, waking up at the same time every day is crucial for healthy sleep habits. We know it’s tempting to sleep your weekends away and “catch-up” on sleep, but the reality is it just doesn’t work that way! 

Pro-Tip: The Bedtime app on your iPhone does all the work for you! You decide the amount of sleep you need that night, and the Clock app will remind you to go to bed and sound an alarm to wake you up!

How to Wine Before Bed

After a stressful workday, a glass of wine (or two) is pretty hard to say no to. Although wine might be a great way to unwind, it can wreak havoc on the quality of your sleep. 

Wine may help you fall asleep, but your quality of sleep will be affected. According to the Sleep Foundation, drinking alcohol before bed can add to the suppression of the first two stages of REM sleep, leading to shorter sleep durations and more disruptions.

The glass of wine is pretty non-negotiable somedays. To help sleep better try drinking wine a little earlier in the evening. Pushing wine up three to four hours before bedtime can make a huge difference. 

Another tip: use the “two for one” rule. For every glass of wine, guzzle two glasses of water. This will help your system flush alcohol and sugar!  

Let Yourself Prep

During our most stressful moments, it’s tough to forget about your to-do list. Instead, it plays on repeat in your head for hours on end. A restless mind does not equal restless sleep! 

Write Down Your To-Do List

A great way to calm your mind is to create a to-do list for the day ahead. Jot down all the important stuff so you don’t have to keep thinking about it or worrying that you might forget! You can keep a journal on your nightstand or write it down in your smartphone notes. Writing a nightly to-do list gets you ahead of the game, helps you stay organized, and lets you rest a little easier. 

Knock Out the Easy Stuff

If you are an overachiever, you can even set yourself up for success for the next day. Some night owls aren’t as productive in the AM. Think of what holds you up in the morning and try to knock out simple things before you hit the sack. Getting a head start on your to-do list makes your load a little lighter for the next day. Try picking out your outfit, washing the dishes, or prepping your breakfast for the next day. Knocking out the little things can help you feel less stressed and more prepared for the day ahead. 

Just Breathe

Relaxation techniques can help you quiet your mind too. Try this breathing exercise recommended by the Sleep Foundation:
  1. Close your eyes and become mindful of your breathing.
  2. Pay attention to your breathing pattern and feel the air come in and out of your nose or mouth.
  3. Visualize the flow of air as it passes through from your mouth to your belly.
  4. Let go of all the tension in your body as you exhale completely.
  5. If your mind starts to drift off - direct your attention back to your breath! 
Don’t consider yourself a yoga teacher? Download the Calm app for personal guided meditation and relaxation, leading you to a better state of mind. 

Cut Screen Time

Your laptop, iPhone, and TV are not your friends when it comes to getting to sleep. The screens on these devices emit a blue light that stimulates your brain and keeps you more alert. This blue light functions the same way the sun does, waking us up for the day! 

Try shutting down your devices about an hour before bedtime. If this is nearly impossible for you, try blue-light glasses or change your phone settings to lessen the blue light. 

Try CBD For Sleep

winged CBD woman

CBD has been in the spotlight for its potential health benefits, including sleep! Many people have noticed that CBD helps them get to sleep and stay asleep. The Sleep Association noted that there is plenty of evidence showing CBD can improve sleep, but there is still more research to be done as CBD is new to the medical world. 

Try CBD that is made just for nighttime. Our Sleepy CBD Gummies are specifically formulated with full-spectrum hemp extracts and herbal sedatives to banish sleepless nights. Our formula of ingredients like Evening Primrose Oil and Melatonin provide a relaxing sleep by calming your muscles and racing mind. 

Customize Your Ritual

Embrace what makes you happy and relaxes you. Everyone’s nighttime ritual is going to look a little different. Skin-care gurus may find pleasure in a calming and cooling face mask or luxurious body oil to relax them. Or book-worms may find reading for 30 minutes before bed the best way to go to bed. From meditation to aromatherapy, there are a lot of ways to get offline and calm down. Think about what makes you relaxed and make it a priority in your nighttime ritual.