First, let’s consider why a nighttime routine is important.
Sleep becomes more challenging with age. Menopause-related decreases in certain hormones like estrogen & progesterone contribute to decreased quality of sleep and increased incidence of sleep apnea.
General sleep difficulties can be mitigated. Simple behavioral changes can help cue body and mind to relax and prepare for a more restful night’s sleep
Restful sleep = Renewal. Our bodies recharge & renew while we sleep, optimizing energy levels, immune health & stress reduction. Our skin’s natural repair process occurs at night as skin cells regenerate
Here are some key elements of a holistic nighttime routine:
Cut caffeine & alcohol in the afternoon & evening. If you prefer a warm drink in the evening, switch to chamomile tea to help naturally calm the body & mind.
Magnesium is a supplement that can also help promote natural calming & support healthy digestion in the morning. Consult your doctor before starting any supplement regimen.
Minimize exposure to blue light. This is a type of light believed to interrupt sleep-wake cycles by suppressing the release of the sleep-promoting hormone melatonin (among other negative effects on the body and skin). Limited exposure by reducing screen time, and protect skin & eyes with barriers like blue light-blocking glasses or topical skincare with blue light-protecting ingredients.
Cut all electronics an hour before bed. Allow yourself time in dim light to unwind and relax before getting into bed. Read, take a bath, or simply get organized for the next day.
Meditation is an effective way to help balance the mind, release the stress of the day, and mentally prepare for rest. If you are new to meditation, try a short guided meditation or short breathing exercise to see what works best for you, and remember that meditation is a practice and takes practice. Stick with it and encourage your body-mind connection over a period of time.
Develop a self-care routine. This can help to signal to your body that it’s time to prepare to sleep. The benefits are two-fold. A self-care routine incorporating skincare can encourage the skin’s natural overnight rejuvenation, helping to boost the process. Incorporate holistic elements like massage techniques and ambiance enhancing candles or music to quiet the mind and calm the body
- Optimize nighttime skin renewal. Nourishing, repairing skincare ingredients like the retinol in BirchTech Hybrid™ encourages skin’s natural overnight rejuvenation, helping to boost the process. An ultra-gliding silk-alternative pillowcase preserves skin’s moisture levels & reduces friction during sleep to wake up with radiance.
We may have to work harder to achieve better, quality sleep as we age. Establishing a relaxing, consistent bedtime routine is a great first step to improving sleep and addressing age-related sleep difficulties. The more we can go to bed and get up each day at the same time, the more we can help train the body to fall asleep and wake up more easily.
Discover Our Nighttime Products
BirchTech Hybrid™. A regenerating serum-cream that works overnight for smoother, brighter, more radiant skin
Skin Cloud Vegan Silk Pillowcase. Ultra-gliding pillowcase preserves skin’s moisture levels while reducing friction in a cloud-like, non-disruptive sleep environment.
Because there’s nothing more beautiful than age- positive women supporting each other to make aging positive.