The Countdown and the Wind Down
If you’ve followed Babe Lash for a while, you know we are passionate about helping each of our customers become their truest, happiest selves.
So, today, we’re talking about nighttime routines and how you can improve your nightly routine to better your whole self.
For skim-readers, here’s what we’re covering:
- The Countdown to Bedtime
- How much sleep you need, and what time to stop eating and drinking for an optimal night of sleep.
- Winding Down for Bed
- Habits that can positively or negatively affect your sleep quality.
The Countdown to Bedtime
Believe it or not, your quality of sleep is dictated long before your head hits the pillow. So, what things can you do to make your nighttime snooze the best it can be?
- Schedule your sleep
- Schedule your caffeine
- Schedule your beverages
Schedule Your Sleep
Let’s start with the basics. Research shows that you need 7-9 hours of sleep each night. There are lots of long-term and short-term health benefits of getting a good night’s rest.
Below is a list of some of the benefits of getting enough sleep each night. We also added links to different studies on these topics (especially what can happen if you don’t get enough sleep) if you’d like to learn more!
- Improved memory
- Fewer mood swings
- A stronger immune system
- Increased concentration and creativity
- Decreased risk of car accidents
- Healthier blood pressure
- Less frequent fluctuations in weight and appetite
- Boosted reflexes
- Potential to reduce the risk of Alzheimer’s
Doctors also say that the consistency of your sleep is just as important. As tempting as it may be to stay up late or sleep in on the weekend, sticking to a routine will help keep your body on a regular sleep schedule. Schedule Your Caffeine
Before you panic, we’re not saying you have to cut the caffeine, just schedule it. When you’re drinking caffeine, it’s important to be mindful of when you drink it. There’s a lot of debate about when precisely people should stop drinking coffee to get the best quality of sleep.
It can take up to 10 hours to fully get caffeine out of your bloodstream. And at six hours after drinking caffeine, you still have about half of it in your body. So, what should you do? Well, unless you’re doing something where you NEED to stay awake late at night, you should stop drinking caffeine at least six hours before bed (and, if possible, finish drinking it 10 hours before bed).
Depending on the time you’ve chosen to go to bed (and don’t forget that consistency is key in this regard), determine when that six-hour point is, so you can stop the caffeine and let your body begin its natural wind-down period. Switch to water, herbal tea, or decaf after that point.
Schedule Your Beverages
There are few things more frustrating than waking up in the middle of the night, staggering through your dark bedroom, and having to relieve yourself in the restroom. Not only is it frustrating, but it can also cut into your REM sleep time (which is important for healthy and restful sleep). Luckily, there are a few easy solutions to make your nighttime rest a bit more… restful.
By stopping drinking water (or any other beverages) two hours before bed, it will help your body feel less need to use the restroom in the middle of the night, disrupting your sleep cycle.
Having a sip before bed or in the middle of the night shouldn’t be an issue if you need to quench your thirst or take a pre-bedtime medication. Just avoid drinking copious amounts of water before you catch your Zzzs.
Consistency is Key
Y’all know we love consistency at Babe Lash. Being consistent with your nightly schedule and making a conscious choice to go to bed early (or even early-ish) won’t make you boring, old, or a baby. We promise.
Obviously, life happens, and sometimes there will be nights where you won’t get enough rest or you might have to drink caffeine later in the day, or maybe you’ll still have to wake up to use the restroom in the middle of the night, and that’s okay.
Are you going to be tired the following day if you only get two hours of sleep? Yes, of course. But are you suddenly going to get high blood pressure if you have the occasional bad night? Probably not. It’s about balance
Winding Down for Bed
For most people, the process of “winding down” consists of quickly brushing their teeth, washing their face, using the restroom, and climbing into bed.
There’s nothing inherently wrong with that process, but it doesn’t give your brain and body a lot of time to begin preparations for sleep. As a result, many people end up staring at the ceiling for a long time before finally falling asleep.
We (and many smart researchers) propose this: create a consistent wind-down routine that you follow each day. It’s an easy way to signal to your brain that you’re preparing to go to sleep for the night. You may be surprised by how much it improves your ability to fall asleep quickly.
We’ve got a few ways to get you perfectly primed for restful sleep:
- Cool it down
- Turn down the lights
- Start your nighttime beauty routine
- Get into bed
Cool it Down
As you start winding down, start making it cooler in your bedroom. Since cooling down a room can take a bit of time, we recommend doing this first.
Overwhelmingly, most doctors say that the optimal temperature to sleep in is 65 degrees. We all have unique bodies and comfort levels, so there’s a bit of wiggle room in this regard. Try to aim for a bedroom temperature between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for a more pleasant and restful sleep.
Studies have shown that people sleep more soundly in chillier rooms than in warmer rooms. Overheating is more likely to cause you to wake up in the middle of the night than being cold will.
Remember, you can always add more layers to warm up, but you can only strip down so far to cool down.
Turn Down the Lights
Turning down the lights in your home is an essential step in any wind-down routine. Reducing your exposure to light at night is one of the ways your body produces more melatonin (one of the critical hormones that helps you sleep). By dimming the lights and closing the curtains during your wind-down phase, your body will naturally begin to create more melatonin, which will help you fall asleep faster.
You’ve probably been told not to look at your phone screen before bed, and although there is some debate on the topic, most doctors agree that the benefits of stopping screen time at least 30 minutes before bedtime can be beneficial.
Most people talk about how blue light exposure can disrupt melatonin production, but it doesn’t quite end there. Studies are showing that screen time keeps your mind psychologically active and in some cases, can increase anxiety. Decrease nighttime mental stimuli during your wind-down phase for a more peaceful sleep process.
Start Your Nighttime Beauty Routine
The process and routine of cleaning your face can be a good signal for your body to continue winding down for bed. Psychologically speaking, most people feel better when they are fresh and clean, so incorporating a personal grooming routine into your wind-down experience can help you go to bed easier. Better skin and better sleep. Win-win.
Now, we realize you didn’t necessarily ask us what we recommend for a Babe Lash nighttime beauty routine, but we’re giving our advice anyway! Here are the essentials:
- Boost your lashes and brows
Whether you wear makeup or not, cleansing your face at the end of the day is necessary, even if you’re completely exhausted. Taking that extra step in your routine to clean your face will benefit your skin and help you feel more refreshed in the morning. And, like we said, feeling clean helps you wind down faster, in turn, helping you fall asleep quicker.
After you’ve thoroughly cleansed your face and the natural oils and grime have been removed, it’s important to rehydrate your skin - even if you have naturally oily skin. At night, you will want to apply your heavier moisturizing creams. Be sure to also incorporate a good lip care regimen into your nightly routine during this step. Want to give your under-eye area a little extra love during this phase of your beauty routine? Try using an under-eye gel patch.
Boost Your Lashes and Brows
Once your face has been cleansed, and you’ve thoroughly moisturized, it’s time to boost the lashes and brows with Essential Serum and Brow Serum. It’s best to apply your Serums to clean, dry skin and hair. We recommend following these steps to ensure you get the best results. Remember, being consistent with your serum application will help you get longer-looking lashes and eyebrows.
Get into Bed
We know that sleep can be a tricky thing for a lot of people. There are many reasons why you may have a hard time falling or staying asleep (and if you consistently are unable to sleep at night, it might be a good idea to speak with your doctor). But for those occasional needs, when you need to promote natural relaxation or need some help falling asleep, a natural sleep supplement like melatonin or ashwagandha could be beneficial. (Psst! We also might be selling supplements in the future! So keep an eye out for that.)
Better Sleep = Better Life
Taking time to rest and relax is important for your overall well-being. And because we’re feeling pretty excited to share our favorite bedtime routines, we wanted to also offer a couple of bonus ideas.
Try opening a book before going to bed. Whether you open a book to read from or a journal to write in, this is a good time to rest and grow mentally, emotionally, and physically. Meditation and mindfulness are also great ways to help you reach your zen state of mind for a more well-rested self.
Remember, work toward a healthier and more mindful bedtime countdown, with standard routines you can count on. And as it gets closer to “snooze time” adhere to a consistent wind-down routine like cleansing, moisturizing and, applying serums.
As we said earlier, everyone’s needs and bodies are different, so we recommend talking to your doctor if you have any questions or concerns about what you personally can do to get a better night of rest for a better day tomorrow.
Comment below and tell us your best sleeping hacks!