GET THE RESTFUL SLEEP YOU DESERVE

And You'll wake up feeling happier, more alert and focused.

Just imagine how much more you would shine if you are well rested! Get the sleep you need and the deep rest you deserve. You will feel better and refreshed.

Your overall health and well-being will improve, it will show in your daily activities and your beauty will glow.


We know and feel how important sleep is to every aspect of our physical, mental, emotional, and spiritual well-being. It is hard to get enough sleep. Many of us struggle to glide from a busy day into the relaxation and calmness that is required to fall asleep. We live in a time where it is en vogue to be constantly available, busy and full-on. During our sleep, we consolidate our memory, relax our brain and regain the energy that's needed for the next day.

Every day has its cycles. The evening is the time to slow down. You unwind from a busy day. Every day has its phases. You enjoy the quality of the evening.

Evening Essentials - Transition smoothly from your daily business into the calmness of the evening

  • The last hour before bed is all about you

  • No device policy for that last hour before sleep

  • Put your phone on silent, leave your laptop in a different room and turn off the TV

  • Keep your bedroom free from anything that could distract you from sleep

  • Keep your room cool and let some fresh air in

  • Keep noise to a minimum

  • Avoid artificial light

  • Have pyjamas or nightdresses dedicated to sleep

  • Wind down by reading something uplifting or spending time with your family or friends

1.Ayurvedic Bed Time

  • According to Ayurvedic principles, the best time to go to bed is right around, or just before, 10:00 pm

  • To peacefully go to sleep try to go before 10 pm, as your Kapha Dosha is dominant at that time of the day.*

  • After 10pm, your Pitta Dosha will digest the day and make sense of the emotional and mental events.

  • If you follow these simple guidelines you are more in tune with your natural rhythm and the rhythm of nature which has an important effect on your sleep!

*Kapha Dosha Qualities: Heavy, Slow, Steady, Solid, Cold, Soft,Oily

Kapha time is best for falling (and being) asleep, owing to the dense, slow, and heavy energy of Kapha.


2. Optimise your sleep - Eat earlier

  • Establish regular times to eat

  • Main meal between 12:00 p.m. and 2:00 p.m.

  • Eat at least 3 hours before you sleep

  • Eat a well-cooked, balanced & easy diet


3. Exercise daily

Plenty of science confirms a direct relationship between exercise and sleep.

You'll sleep better when you make time for regular physical activity in your life.

  • Walk and cycle as much as possible, instead of using a car or tram.

  • Exercise for twenty to thirty minutes at least 5 days a week.

  • Join a yoga class where you have more vigorous sequences and slow down closer to the evening with slower movements!

Small, gradual adjustments in your daily life can make you happier, healthier, and hence, more beautiful.

4. Practice Gentle Yoga

Practice yoga in the evening and unwind from the day, release tension and clear your mind.

Slow movements and mindful breathing engage your parasympathetic nervous system, which is your “rest and digest” function.

You'll calm your nervous system and prepare your body, mind & soul for deep and peaceful rest.


Beauty Tip:

Yoga promotes the circulation of the lymph and blood flow, tones the muscles. it connects with your breath—three actions that improve your beauty on a subtle but important level.


Practice restorative asana poses that you can hold for s long as you like.


1) Close your eyes and focus on exhaling to slow down your system

2) Practice Nadi Shodhana

3) Unwind with gentle twists

4) Relax & release with calming forward bends.

5. Evening Facial Routine & Glowing Skin


Develop a daily skincare routine. Combine this with taking care of yourself and your natural beauty,

  • Choose all-natural, mild, and simple cleansers with essential oils instead of potentially irritating artificial fragrances

  • Every other day do a gentle sugar scrub and adding more coconut oil if you feel that your skin needs extra lubrication

  • While the face is still wet, apply a thin coating of almond oil to seal in the moisture

  • Practice abhyanga oil massage, which can soothe your nervous system and reduce the stress that contributes to wrinkles


Ayurvedic Beauty Recipe:


Make an ubtan with 2 tablespoons of oat flour and 1 tablespoon of water.

Bend over the sink, dip your second, third, and fourth fingertips into

the ubtan, and gently press the paste onto your face.

This removes the dead skin cells without stripping the skin of its natural oils.

Melanie Sachs, author of Ayurvedic Beauty Care.





6. Meditate, Breathe & Write


Meditation, conscious breathing and journaling can help to slow down your thoughts and calm your mind.

Meditate and retreat into yourself at any time you want

Simple Practice:

Reflect on the day, recall everything you have done well and created a

positive effect on your life as well as that of others.


My Favorite Breathing Tip:


4-7-8 Method, popularized by Dr. Andrew Weil, rooted in the ancient Indian

practice of pranayama.

This simple breathing technique can put you to sleep in one minute!


How to:

  • Inhale through the noise for 4 counts

  • Hold for 7 counts

  • Exhale with a wooshing sound through the mouth for 8 counts

  • Repeat


7. Write and free your mind

If you have a lot on your mind you might find it even harder to fall asleep. Most of us have dozens of thoughts and reminders and ideas buzzing around in our heads.

Write them down is a great way to clear your mind.

If you like extend this by journaling what you

are grateful for.

8. Incense


The right scents can have a big impact on your evening mood! A Thai study found ou that lavender scent helps to slow down the heart rate and decrease blood pressure.


The best oils to create a calming, balancing, grounding effect for yourself:

lavender, roman chamomile, ylang-ylang, rosewood, neroli oil, geranium,

clary sage, marjoram, and sandalwood.


How to:

You can add a few drops of these aromas, in the form of essential oils, to a warm bath. You can also spray it in your room, on your pillow or pyjama.


My favourite Tip:

Massage your feet and ears with lavender oil or sesame oil and use some comfy socks to keep them warm.


9. Ayurvedic Good Night Drinks

To promote sleep & to aid digestion


Recipe:

  • 200 ml Almond or Oat Milk

  • pinch of ground Cardamom

  • pinch of Nutmeg

  • pinch of Cinnamon


  1. Heat the milk until it boils.

  2. Add a pinch of ground cardamom, nutmeg (spices that in Ayurveda promote sleep), and cinnamon (to aid digestion).

  3. Let it cool a bit and add honey to taste.

  4. Find a comfortable and cosy place and enjoy in silence.


Ayurvedic Nightcap

Recipe:

  • 200 ml Almond Milk

  • 1 Medjool Date

  • 1/2 teaspoon Ghee

  • 1/2 teaspoon Honey

  • 1 pinch Cardamom

  • 1 pinch Vanilla

  • 1/4 teaspoon Ashwagandha


  1. Gently warm (not cook) all the ingredients , excpet the Ashwagandha in, a small pot.

  2. Blend it and add the Ashwangandha.

  3. Best enjoyed in small sips.


Evening Teas

Herbal teas:

Lime-tree blossom, German chamomile, Valerian root, Lavender


Roasted Pumpkin

Light Evening Dinner, by The Little Cherry Tree


Recipe:

  • 1 small Pumpkin

  • 3 branches Thyme

  • 75 gr Goats Cheese soft ( optional )

  • 1 tbsp Olive Oil

  • 1 pinch Pepper & Salt

  • 2 tsp Pumpkin Seeds



  1. Preheat the oven to 180 degrees Celsius

  2. Wash the pumpkin. Cut in half and remove the seeds (you can leave the skin on). Then cut into 16 moon shaped pieces.

  3. Marinate the pumpkin with olive oil, pepper, salt and half of the fresh thyme.

  4. Spread on a baking tray lined with parchment baking paper and roast in the oven for 15 to 20 minutes or until soft.

  5. Add 3/4 of the goat's cheese after 10 minutes

  6. In the meantime roast the pumpkin seeds in a non-stick skillet until golden brown

  7. Take the pumpkin out of the oven and let it cool down a little bit.

  8. Garnish with the rest of the goat's cheese, pumpkin seeds, thyme and a little bit of

  9. pepper and salt.


You'll find more delicious and healthy recipes here: www.thelittlecherrytree.com


When you feel there is not enough time during your day to get everything done, you don't actually need more time - You need more stillness!


P.S.: Practice with me! Every Thursday Evening. The best prep to sleep well.


P.P.S: You are also ready to improve how you start into your day? Join me at one of my MAGICAL MORNING WORKSHOPS or COURSES!

Thank YOU, gorgeous! I hope you’ve enjoyed inspirations and tips on how to ease into a good night sleep. For your individual support - reach out.

Remember, inviting positive change is possible wherever you are and whatever your belief around this is right now.

Your turn: What is the one thing you can do every evening to get the restful sleep you deserve? I'd love to hear how it went! Let me know in the comments below. 

From the heart,

Jenny

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Soul Flow & Glow

By Jenny Schoenmann