#softerglow

it's important to take time to maintain yourself and prepare for bed every day. often we get caught up with life events and neglect ourselves in the process. this results in a messy sleep schedule and undue stress. each evening is a chance to work at consistency and self care, and we miss out when we rush our night routines.

planning:

figure out how much time you have, realistically. do you eat dinner with your family at a certain time? do you go to the gym with someone in the evenings? what time do you need to be in bed? ideally you would have at least an hour to wind down for bed.

write out a schedule. make sure you have enough time to prep for your night routine, clean up and do your skincare and hair care routines, prepare for the next day and wind down for bed.

make sure you have everything you need. use product that you already have before buying new stuff, but make sure you have the essentials you need to carry out your routine comfortably.

example schedule:

8.00pm - 8.10pm: get everything together, turn off the big lights, choose music for the evening

8.10pm - 8.40pm: shower, moisturize body

8.40pm - 9.10pm: skincare, hair care

9.10pm - 9.30pm: pack bags for the next day, choose outfit

9.30pm - 10.00pm: read, get into bed

a note on adjusting your schedule:

if your schedule doesn't work well, don't force yourself to fit into it. your schedule should work for you and you should change it whenever necessary to make sure it does. it's important to remember that you are the priority here and this is your time to take care of yourself.

~*

this post is for you if you end each month in the negatives and you need someone to talk sense into you. i'm not pulling punches here, so scroll if that's not for you.

you're an adult, you don't need the new trendy toy. you especially don't need all 10 colours and the super rare special one. they aren't collectables that will appreciate in value, they'll be landfill fodder 3 years from now.

stop buying makeup and skincare without a plan. especially if there's product going rancid in your makeup bag because you're not finishing things. use what you have, then buy more.

speaking of skincare, keep your routines simple. you don't need 12 actives unless they were prescribed to you by a dermatologist (and even then, consider a second opinion please). doing too much will hurt you and your wallet in the long run.

one in one out. i can only buy an item of clothing when i donate or throw away one. this stops me from chasing trends and keeps me mindful of my impact.

limit the number of subscriptions you let yourself have. especially if it's streaming or gaming services. or apps, especially nasty little productivity apps that promise to change your life but are just glorified to do lists charging you $9.99 a month. two or three should be enough.

stop smoking! idc if it's vape, cigarettes or bud. quit. watch as your bank account stops screaming for help.

if you know it's overpriced, don't buy it.

if you know you don't need it, don't buy it.

no but seriously, don't buy it please. wasting money and resources and causing environmental damage because you want something and can't be bothered to think it through is not what we do here.

get your spending under control and work through the feelings going on behind the impulses. keep a journal that you write in every time you decide whether or not to buy something.

it's not over until you've given up hope

forget every day/week/month, every passing second is an opportunity to start fresh and do better

spend more time outside

take on hobbies with tactile elements. crochet, cooking, sewing, lego, origami, traditional art.

eat the food you're craving, but have a side of veggies or fruit.

sleep is a challenge for many people. after vacations or intensive projects or even a couple rounds of staying up late playing video games, we've all messed up our sleep schedules before. this is a guide on how to wake up earlier and get healthier sleep. please let me know if you'd like more posts like this. wishing love and prosperity to all <3

the night/day before:

choose a bedtime that's 9-10 hours before your wake up time. make sure you're in bed at this time. if you don't fall asleep immediately (which you won't, the first couple of times) read or journal until you feel sleepy.

turn your devices off or put them away at least 30 minutes (ideally 2 hours) before your bedtime. if you have any devices that stay on overnight, make sure they aren't within arms reach and notifications are turned off. if you're using your phone as an alarm make sure it's on the other side of your room, so that you have to walk to turn your alarm off in the morning.

make sure dinner is a light, satisfying meal. don't eat after dinner, as this can lead to acid reflux and interrupted sleep.

avoid caffeine and sugary drinks in the afternoon and evening. keep your caffeine intake under 400mg per day.

sleep with your curtains or blinds open. this will help adjust your circadian rhythm to the day/night cycle.

find a relaxing hobby you can do before bed. some ideas include crochet, knitting, reading, journaling or building puzzles. these are well known in helping with stress management and can help you unwind before you go to sleep.

create a relaxing night routine. make sure you feel clean and comfortable by the time you go to sleep.

make use of a lavender scent before you go to bed. whether it's a linen spray, incense, a candle or an oil diffuser. lavender is calming and can help you feel sleepy, especially if you learn to associate it with sleep.

in the morning:

get out of bed the second you wake up. you need to get up, turn off your alarm and stay out of bed.

make your first activity of the day one you enjoy. your skincare routine, cooking a nice breakfast, a warm shower or even sitting on the couch watching netflix is an option. there's no shame in what you choose to do first thing in the morning, even if it's not productive. if it gets you out of bed, it's the right choice.

expose yourself to sunlight as soon as possible in the morning. just 10 minutes could help your circadian rhythm adjust. if it's dark in the mornings because of the weather or the different seasons, turn your lights on.

other tips:

avoid pulling all-nighters or taking naps. staying up all night is bad for your health, full stop. lack of sleep weakens your immune system and ruins your focus during the day. taking naps regularly can impair the sleep schedule you've been working so hard to build. however, if you're really tired, a 20 minute nap is better than a cup of coffee.

make your mental health and stress management a priority. depression, anxiety and stress result in poor sleep. they can be managed with a well balanced lifestyle and professional intervention.

having a well balanced diet can improve your general health as well as your sleep. make sure you aren't skipping meals. have of each meal should be fruits and vegetables, a quarter grains (preferably wholegrain) and a quarter protein. eat as much variety as possible.

stay well hydrated. the common recommendation of 8 glasses a day is a good goal. staying hydrated can help you stay more alert during the day.

regular exercise can improve quality of sleep. exercise during the day if possible, but definitely not within 2 hours of your bedtime.

make a list of reasons why you want to wake up early. read this every night before you go to bed and first thing in the morning. make sure your reasons are important enough to motivate you.

if you're struggling to adjust to a new sleep schedule because your current sleep schedule is so far off, adjust your bed/wake times in 30 minute increments. this can make the adjustment more comfortable.

stay as consistent as possible. try to keep the habits you've built, even over vacations or exam seasons. discipline will eventually become a habit.

only drink in moderation, alcohol can do serious damage to your circadian rhythm. alcohol generally is bad for you and should not be overconsumed.

if you're having persistent issues with sleep, reach out to a doctor or a sleep specialist who can help you.

finally, be kind to yourself. you can't force yourself to sleep, and stressing about it will only make sleeping properly more difficult. change comes gradually, and you can achieve anything you set your mind to as long as you're consistent.

~*

don't overbook your schedule, and stay as organized as possible. time block the things you have to do at the start of the week, then work your fun and social plans around that. don't be scared to say no to that lunch or that work thing that would look good but you don't actually have time for. being perpetually available is a disservice to yourself and will have your obligations spreading you way too thin.

plan ahead. try to get any assignments or tasks done well before their deadline. if that's not possible, break the item down into smaller tasks and actually schedule them. plan outfits for events ahead of time. plan out your expenses on a monthly, if not weekly basis. plan ahead wherever possible.

maintain an active lifestyle. exercise is cathartic and reduces stress hormones. set aside regular time to exercise, make it a habit. walk instead of driving whenever possible. find hiking trails near your area for whenever you have a day free to enjoy nature and get some blood flowing.

eat well. try to eat a varied diet with plenty of complex carbs, lean proteins, fatty acids and fruits and vegetables with plenty of antioxidants. this will help regulate stress hormones as well as give you more energy on a day to day basis.

consume caffeine and alcohol only in moderation. if you're drinking to get drunk, or you need a cup of coffee or two to start your day, you need to change your habits.

put your phone away. engage in hobbies that don't require a screen. reading is always a good option. constant exposure to blue light screens will increase your stress levels.

cut out or limit contact with people who drain your energy. there might be people that you love who are going through a hard time but you feel as though your mental health is collateral. set boundaries that are healthy for you. it will make you a better friend in the long run.