Bedtime Breath Easy Ritual

Bedtime Breath Easy Ritual

For a peaceful nights sleep!

Aroma Bath

In preparation for sleep, this is the perfect way to wash away any anxiety and ease any muscular tension.

Mix 15 ml carrier oil with 5 drops lavender, 4 drops chamomile and 3 drops frankincense and add to the bath water.

2 cups of Epsom salts which is rich in minerals.

Exfoliate the skin with a body brush as this not only sloughs away dead skin but also boosts immunity, stimulates blood flow and encourages lymph drainage.

If you dare - A cold shower straight after a hot bath is very rejuvenating, boosting the immune system and is uplifting for your mental health.

* Have a few things ready whilst your bath is filling up*:-

- body brush/loafer

- pumice stone

-body towel on radiator

-body moisturiser/oil for after.

-bath mat on floor

-class of water to keep hydrated whilst you soak.

Calm abience

Soft lighting-Invest in a salt lamp or light a candle as this creates a warm inviting glow to your space,

keep your space clutter free….tidy house, tidy mind.

Add cushions and a snug blanket on your bed to make it as comfortable as possible.

Burning incense sticks,essential oils or diffuser.

lavender spray for freshness in your room.

- 1/2 cup water & 4 drops lavender.

3-4 drops of lavender on a handkerchief by your pillow.

Calm meditation style music.

Window slightly open for ventilation.

Bedtime Tea

Did you know that chamomile contains an antioxidant called apigenin which binds to receptors in the brain to decrease anxiety and induce tiredness.

Avoid caffeine for 5-7 hours before your bed time.

Face Oil

Create an uplifting and soothing bedtime face oil for all skin types.

Mix the following quantities together in a small bowl ready to use.

2 tbsp Avocado base oil. (vitamin E and nutrient rich, calming, healing,hydrating, antioxidant, anti-inflammatory)

1 drop Lavender essential oil. (anti-inflammatory, antioxidant, antibacterial, balances PH levels, stress relieving)

1 drop rose essential oil. (antioxidant, antiseptic, anti-inflammatory, anti-ageing, calming)

1 drop Neroli essential oil. (antiseptic, antibacterial, anti-inflammatory, pain-relieving, rejuvenating)

Massage medium:-

- first Warm 1 tbsp of the oil blend up on your hands first (clean hands)

- Work up and out from neck up, cheeks, gentle circles around the eyes, across the forehead and finish on the temples with light pressures.

Leave on:-

- work small amounts at a time with the tips of your fingers and dab all over the face, do not rub. Leave to soak in naturally.

Gua-Sha

Gua Sha is an eastern style massage using a flat tool like a jade stone to scrap and lift the skin. The coolness of the stone is also great for rejuvenation and reducing fluffiness around the eyes.
A great alternative to the jade tools for home use are spoons.

These will need to be sterilised in a container in boiling water, then placing in the fridge first before use.

Using two spoons simultaneously on both sides of the face. Scrapping gentle with the flat side of the spoon at a 45 degree angle.

There will be redness, which is a good thing as this shows that the blood is stimulated to the surface of the skin, but be careful not to over do as this causes bruising.

The Massage

Neck - lifting up your chin to stretch the skin on your neck , scrap upward from the base of your neck towards your jaw line. Do this in two strokes from the edge of the neck and finishing at the centre of the chin.

Jaw line - start from edge of the chin and scrape two along jaw line to the ears. Move up to the top of chin and repeat this again to just above the jaw line. Do this twice.

Cheeks - Start from the outer jaw line and work up the cheeks towards the eyes(but not too close to the eyes) Scrape twice working towards the corner of the nose.

Lips - with mouth closed, hold one spoon on the left corner of the lip area. With the other spoon, gently scrap to the other outer corner of the lips. Repeat on the other side. Do this just above the lip area as well with the same technique.

Eyes - Gentle apply small strokes from inner corner of the eyes working underneath across to the outer corner. Then go back over with gentle pressures.

Brows - Holding one spoon on the mono-brow area, use the other spoon to stretch out and scrape along thew brows. Do this twice. Then repeat on the other brow area.

Forehead - Start with both spoon in the middle of the lower forehead area, scrapping across to the end of the forehead. Repeat twice and work your way up to the top of the forehead.

You can also start from the temples with both spoons and scrap upward to the top of the forehead and keep working up and across until both spoons meet the middle.

Avoid if you have the following :-

- Pregnant as it can trigger urinal contractions

- Menstrual cycle

- Elderly or those with very fragile or brittle skin

- Sunburns or other burns

- Eczema or rashes, warts and other raised skin patterns

- Moles

- Lesions or cuts

- Bruises on face

- Acne

- Open wounds

Tea Bag Eye Pads

Used, strained tea bags are a great alternative to shop bought eye serums and eye pads.

Place these cold (fridge temperature is best) left over tea bags on the eyes for 20 minutes whilst relaxing on your bed.

Place them in a container with the gua -sha spoons in the fridge.

I recommend Green tea bags to any others as this one is rich in antioxidants.

Key Benefits:-

- Tightens the skin

- Decreasing the dilation of the blood vessels under the eyes(reducing dark circles)

- Reduces swelling

- Relieves tiredness

Skin test first on the forearm if you have any sensitivities or allergies. if the skin becomes sore, swollen or itchy then this tea bag must be avoided.

Breath Easy

You need to get comfortable first, some clean loose pyjamas.

Take a nice deep and slow breath in from your stomach for 7 seconds.(breath in happy thoughts, achievements etc)

Hold for 4 seconds.

Breath out slowly for 8 seconds. (breath out any anxiety or worry)

*I suggest starting this sat upright on your bed first to get practising this technique for 10 minutes at least.

Finishing off - snuggle up in bed as if you are ready to sleep.

- Warm up face oil on the skin for 2 minutes.

- Gua-Sha facial massage 10 minutes

- Place tea bags on eyes and finish the breathing technique for further 10 minutes.

- Take tea bags off a and sleep for a peaceful nights sleep.