As the sun sets and the day winds down, it’s essential for us seniors to embrace relaxation and tranquility to promote restful sleep and overall well-being. After a day filled with activities and responsibilities (even if your day is not so hectic), taking time to carve out an unwinding routine, can help you alleviate stress and tension, leading to a more peaceful and rejuvenating night’s sleep.
Here are some relaxing ways to end your day and foster a sense of calm and serenity:
Gentle Evening Walks
Embrace the soothing beauty of nature and the outdoors, with a gentle evening walk. Whether it’s a stroll through a nearby park, around the market or neighbourhood, or in your own backyard, spending time outdoors can have a calming effect on the mind and body. Take in the sights, sounds, and smells of nature as you leisurely walk, observing and allowing yourself to connect with the present moment — let go of any worries or concerns from the day. Invite a friend or loved one to join you for added companionship and enjoyment or experience it by yourself if that works better for you.
Many scientists and doctors also encourage a walk in the early morning sunlight, as this helps maintain your circadian rhythm and boosts melatonin by evening leading to a good night’s rest.
Mindful Meditation
Meditation is a powerful practice for promoting relaxation and inner peace. Set aside a few minutes before bedtime to practice mindfulness meditation, focusing on your breath and observing your thoughts without judgment. With time you learn to train your mind how to drop so many thoughts, thus creating a sense of spaciousness or emptiness which invites you into a deep state of relaxation, almost blissful.
There are countless ways to meditate, so find the one that you are most comfortable with. Be in a comfortable position, you may or may not close your eyes, take slow, deep breaths, allowing your body to relax with each long exhale. You can also use guided meditation apps or recordings to help facilitate your practice and enhance relaxation. Regular meditation can help reduce stress, improve sleep quality, sharpen your mind and cultivate a greater sense of well-being.
Start Limiting Your Use of Social Media
Not all social media is detrimental and used for its best features, it can be a powerful and productive tool for good.
At the end of the day…
Hit the pause button on stressful social media; Instagram, Shorts, Videos, WhatsApp and the like.
We may not be aware but our internal energies are absorbing negatives vibes through constant social media use. Two hours before bedtime is a good time to start shutting off the never-ending buzz of social media. However, if you use a meditation app, or YouTube videos to help you relax, you can continue to use them. Tip: Cover the light of the device with a cloth so that you can happily focus on the audio, thus avoiding blue light which is quite damaging to our health.
Warm Bath or Shower with Aromatherapy
Indulge in the soothing warmth of a bath or shower to wash away the cares of the day and promote relaxation. Add a few drops of lavender or chamomile essential oil to your bathwater. Aromatherapy benefits, known for their calming and stress-relieving properties have an impact on your hypothalamus and pituitary gland – they send signals through your nervous system telling your hormones to calm down and relax. Aromatherapy works from the inside so that you feel good holistically.
You can also use a diffuser that vaporises aromas in your room and home. Make sure you use pure essential oils not synthetic or adulterated versions. Be aware of allergies.
Allow yourself to fully immerse in the experience, letting the warm water relax your muscles and soothe your senses. Afterward, wrap yourself in a soft, cozy towel or robe and savour the sensation of tranquility and comfort.
Relaxing Hobbies
Engage in relaxing evening hobbies or activities that bring you joy and peace of mind. Whether it’s reading a book, listening to soothing music, sound therapy, knitting, or doing puzzles, find activities that help you unwind and quiet your mind.
Create a cozy corner in your home where you can retreat and indulge in your favourite pastimes, surrounded by comforting blankets, pillows, and soft lighting. Dedicate time each evening to pursue these hobbies, allowing yourself to fully immerse in the present moment and embrace relaxation.
Gratitude Reflection
No matter how bad your day, end it on a positive note by practicing gratitude reflection. Take a few moments before bedtime to reflect on the blessings and moments of joy you experienced throughout the day. Express gratitude for the simple pleasures in life, such as a beautiful sunrise, a comfortable bed to sleep on, a nutritious tasty meal, or a heartfelt conversation with a loved one.
Keep a gratitude journal by your bedside and jot down three things you’re thankful for each night before going to sleep. Cultivating an attitude of gratitude can shift your perspective and bring a sense of peace and contentment to your heart.
Breathwork
There are many methods to control your breathing so as to focus on your parasympathetic nervous system—the system that allows for rest and digest. The system that promotes a feeling of calm.
Breathing techniques help you expel toxic energy and rejuvenate your mind and body for a good night’s rest.
Conclusion
In today’s fast-paced, mind-boggling world, it’s more important than ever for us seniors to prioritize relaxation and self-care, especially at the end of the day. By incorporating these relaxing practices into your evening routine, you can create a peaceful and nurturing environment that supports restful sleep and overall well-being. Remember to be gentle with yourself and embrace the present moment, allowing yourself to fully unwind and rejuvenate before drifting off into a deep and restorative sleep.
