wellness at home— routines
Hi everyone!
We are thrilled to deliver a cheeky three-part guide to practising wellness at home.
We will include our favourite practices, rituals and resources to feel good and grounded within yourself from the comfort of your own home. You already have most things and some practices you need to create space for — we will show you how.
Remember, only you know what you truly need; we are just here to remind you how wonderful you are and that you need to take care of yourself, too!
Let's dive in!
SETTING THE TONE FOR YOUR DAY
night routine and sleep hygiene
The tone to having a good day is set the night before. Yes, restful sleep might sometimes be forgotten, but it is a priceless resource - the most important of all, may we even dare to say!
Creating an environment conducive to sleep is crucial as it will allow you to rest better and wake up refreshed. You can select whichever activity floats your boat to facilitate relaxation, but make sure that it is:
-A clear break from your workday: it's not easy, but try to leave your worries at the door or process them from a calmer and safer space later.
-Relaxing: the evening might not be the right time to watch a horror or stressful show.
-Calming: dimming the lights mimics the sun's position, which is soothing for the brain.
Examples include lighting a candle, cooking a nourishing meal, having a light-hearted conversation with your loved ones, and cuddling your pet or favourite human…
Science says getting at least 7 hours of sleep provides optimal rest. Looking at blue light devices confuses circadian rhythms and delays falling asleep, so turning off your phone a few hours before bed and avoiding screens once the sun has set are recommended. It could be the opportunity to pick up the book that's been sitting on your bedside table for a bit.
You get bonus points if you are brave enough to turn down the thermostat to sleep in a cold environment. Andrew Huberman reminds us how beneficial it is for our health and helps us sleep better.
THE NEXT DAY
Look, we get it. Not everyone has time to meditate, do a yoga class, go on a run, make a smoothie, pack the kids' lunches, or walk the dog — nor is it realistic to create pressure to do all of those things. Take a deep breath.
First, every day feels different, so the idea of a routine might seem too rigid for you (for us, too!); that is why we advocate for morning rituals. Those are things we do every day but with loose structure (not always done in the same order), but most importantly, we want to do those things. They must feel right for you on this particular morning... not for Instagram, but for you only.
So, you are busy, yet you want to make time to take care of yourself in the morning. Your best option may be to pick one or two habits you want to implement and stick to them daily. It doesn't have to last an hour; 30 minutes is already a big feat! You can stack them on top of each other and add some more along your journey.
Please consult with yourself to discover what works best for you and what areas of your life you prioritise, as wants and needs can vary from person to person. You may want to take the time to stretch, and your neighbour might prefer sitting down longer at the breakfast table. There is no right or wrong answer, only curiosity. You could discover that your needs change from one day to the next, from one phase of your cycle to the following.
Mindfulness is the most essential factor of your morning routine, the glue, the common denominator on which you build it.
We will share our favourite morning practices, courtesy of Lisa Hayim, RD, to give you some tools to foster more mindfulness.
She advocates for a morning routine that includes:
-5 minutes of shaking or dancing: it is excellent for releasing the build-up tension and moving stagnant energy from a night's sleep.
-5 minutes of body scan: our favourite part as it truly connects you with your body. How is it feeling today? What does it need? This practice calls for questioning, honesty, care and softness.
-5 minutes of pranayama/breath work: the breath is a powerful tool to help you ground and bring more peace to your day.
-5 minutes of journaling: writing down your thoughts without judgement can help release the emotions you are mentally holding on to, but also inquire about yourself, your thoughts, and your needs.
We also suggest you to make time for gentle movement: whether you stretch, practice yoga or go on a walk around the block, we'd love to encourage you to move your body gently when you jump out of bed. If you can make time for a longer and more dynamic practice along your day, go ahead!
Another bonus point is given if you get morning sunlight! It is one of the most beneficial wellness tools to reset circadian rhythms. You only have to step outside for a few minutes without glasses. You could stack two habits by going for a walk outside. It does not matter if it is grey or cloudy; sun rays will still find their way to your eyes!
Come back next week for a deep dive into movement practices that boost mental and physical health.
Yours in health,
HCG
