3 Part Night Time Routine for Better Sleep!

Uncategorized Aug 27, 2020

Good Sleep Promotes Weight Loss!

Sleep, we all know it's one of the basics of a healthy lifestyle and reaching our health goals. Unfortunately, it is greatly neglected in the fast paced non-stop hustle life we live in. If you are looking to improve your digestion, lose weight, increase natural energy, and feel better overall - sleep needs to be a priority sister!
A night time relaxing routine can help this greatly and you will be one step closer to reaching your health goals and living the healthy lifestyle you dream of!
"Many of our everyday health complaints stem from spending too much time in “fight or flight” mode, and not enough in “relaxation and repair” mode. When you give your body the opportunity to relax, it finally has the opportunity to tend to its maintenance duties, with the following results:
  • Improved digestion, absorption of nutrients, and elimination
  • Improved immune function
  • Increased detoxification via the liver, kidneys, et cetera
  • Calmer and stronger cardiovascular system, and decreased blood pressure
  • Reduced inflammation
  • Better mood and sleep
  • Steady metabolism”
- Body Into Balance by Maria Noel Groves
This 3 part nighttime routine will help you get into that "relaxation and repair" mode to have a better nights sleep so you can feel your absolute best and conquer the busy day ahead!
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1. De-stress physically & mentally:

Winding down the body and mind will help for a beautiful nights sleep. Instead of being on your phone or watching an intense movie at night, there are ways to relax and calm the systems of the body. Everyone's night wind down routine will look different, so I wanted to give you some suggestions for you to try to see what works best for you and at the end I will share my night time routine!
  • Journaling: Getting all your thoughts down pen to paper helps to organize them so they aren't floating all around your mind when trying to fall asleep.
  • Light movement: Intense movement wouldn't be the smartest thing right before bed but light movement is great! You can take a light casual walk or take 5+ minutes to stretch. Exercise and movement throughout the day is going to help with sleep at well.
  • Reading: Reading something that is peaceful, calming, and helpful is always a good idea before bed. It fills your head with positive, uplifting thoughts before it's time to sleep (and reading always puts me to sleep, in a good way!). I love reading the bible, self help books, or faith based books to give me that uplifting feel before bed!
  • Being in nature: Be in nature as much as possible. Breathing fresh air, looking at God's beautiful creation - it absolutely helps us relax and calm down.

2. Helpful herbs:

Herbs are powerful. "Herbs do offer fabulous assistance in soothing the nervous-endocrine system, flipping the switch so that you feel less stressed and enjoy a better mood, more energy, and better overall health and vitality.” You can take them in many different ways such as teas, tinctures, capsules, or fresh! Winding down with a cup of warm tea at night is extremely helpful for calming down at night. These ones are specific to supporting relaxation and sleep.
  • Lavender
  • Chamomile
  • Kava
  • Passionflower
  • Lemon balm

3. Aromatherapy for sleep:

Another way to use plants and herbs to help you sleep is through essential oils. You can diffuse them, make an essential oil roller to roll them on your wrists, feet, or neck, and you can also make bedding sprays to spray on your sheets. Another great way to use essential oils to help calm you down is the put a couple drops on the palm of your hands, cup your hands over your mouth and nose and breath deeply! Here are some great differ blends, roller blends, spray blends that are specific for helping with sleep!
  • Diffuse:
-4 drops lemon
-3 drops lavender
-2 drops frankincense
  • Roller Blend:
-10ml Glass roller bottle
-10 drops of lavender
-10 drops peace and calming
-After you add the drops into the glass fill the bottle with a carrier oil (I love using organic fractionated coconut oil)
  • Sleep sheet spray
-4oz glass spray bottle
-12 drops of lavender
-12 drops of stress away
-Fill the bottle 3/4 full of water
All of these oils I mentioned are in the Young Living Premium Starter Kit! You can get the premium starter kit here... Essential Oils Starter Kit
When you order your starter kit I will get an email and then send you an email about how to use the starter kit to help you reach your health goals!
My personal night time routine looks like this most days...
  • Nighttime walk with my husband and puppy.
  • Reading my bible or faith based book.
  • While I read I drink my chamomile tea.
  • I diffuse lavender in our bedroom while we sleep.
Getting a deep sleep, about 7 hours, is when your body is able to repair which is important in reaching your health goals. I am so excited for you to implement these healthy habits and night time routines to better your sleep!
Lots of love!

- Coach Britt -





***This page contains links to products that I am able to make a commission from. I only link to products that I personally use and enjoy or have researched. It is important to listen to your body when working out. If something is uncomfortable or difficult, use modifications that suit your needs. I am NOT a certified personal trainer. The content of this website is not written by a health care professional and is based solely on my own knowledge, research, and personal experience. I will not be held liable for any problems, injuries, or illnesses that might occur due to a change in your eating and fitness habits. Those who do not seek council from the appropriate health care professional assume the liability of any injury that may occur. Nothing on this website will replace the professional advice of your own private doctor. You should consult your physician or other health care professional before starting any fitness program to determine if it is right for you. If you experience any pain or difficulty when exercising, stop and consult your health care provider.***

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