Evening Nervous System Routine
For years I have recommended a night-time routine to parents to help their kids unwind and transition to bed. I always tweaked things a bit depending on the child's individual needs, but there were many staples that appeared in most routines. And every time I spoke about or wrote out one of these plans, I always thought….that sounds really lovely.
Fast forward to having children of my own and realizing how precious self care time is. Especially during this first trimester with 2 littles at home, I have relied heavily on my night time routine. Movement feels like a bit too much for me right now and this is one way I still give my body some of the sensory input I need to feel good.
I am not a huge fan of the rhetoric that mom's shouldn't call a shower self care. I get it, we deserve more than a daily shower as self care, but life is busy and full. Sometimes that shower is my only 15-20 minutes of me time in a day. If I can take that time and maximize it, why wouldn't I??
I don't do every part of this routine every night. But if I feel myself on edge or if it has been a few days since I've gotten some dedicated sensory input then I dial this routine all the way up.
I take showers in the evenings mostly. I bring my pajamas with me into the bathroom and close the door. I don't want to go from the warm bathroom to the colder temps to get changed. Everything I need to get dressed and ready after the shower is in the bathroom with me.
Step 1: Oil cleanse my face. I am no beauty blogger, but I freaking love this technique. I use cleansing oil all over my face and then I place a washcloth under hot water before jumping in the shower. Once in the shower I place that washcloth over my face and keep it there for a minute. That steamy washcloth in the hot shower is like instant relaxation for me. I then use the washcloth to wipe off the makeup from my face. Both when I am applying the oil and wiping with the washcloth I make sure to use extra deep pressure for added sensory input.
Deep touch release dopamine which calms adrenaline…which is EXACTLy what I want before bedtime. Proprioceptive input (which is stimulated by moving or applying pressure to our joints and muscles) release serotonin, which helps us feel good. This is why this routine works!
Step 2: I finishing showering up and then I wrap myself pretty tightly in my towel. I usually sit perched on the edge of the shower and just take a minute. This would be a great time to do some deep breathing or grounding work, but I often just sit there and zone out. Then it's time for a lotion massage. I use really firm and deep pressure to put lotion all over my body and then get dressed. As I am applying the lotion I am bringing conscious awareness to my body to help move away from thinking thoughts and back into my body. It is something like, “this is my leg, this is my thigh, this is my arm” as I am massaging that body part.
Step 3: Next I apply some more oil to my face (a serum, not the cleansing oil) and some cream. And if I am wanting some extra love I do Gua Sha. Gua Sha is Chinese medicine technique that many people use for beauty reasons (lifts the skin on your face, improves blood flow)… And that is all great. For me, it is so much deep pressure, especially around my jaw, which is an area I tend to clench when I am stressed.
Step 4: I am finally ready to leave the bathroom. I like to end my routine with a foot massage (again lots and lots of deep pressure) and if I am lucky enough I can convince my husband to give me that foot massage. I put on some cozy socks and get in bed.
This is foolproof for me, no matter how my day went or what is on my mind, this routine takes me down a notch. It takes my shower process from a solid 15 minutes to more like 20-25. But the benefits for me are HUGE. Like I said I don't do this every night but at least a few nights a week.
And here's the thing, there are lots of coaches out there. I will even say there are lots of coaches who know a ton about the nervous system. But this right here is my special sauce. I am really, really good at sneaking what you need to feel good into daily routines. It is a part of what helps my clients move from overwhelmed to calm to a real way!
So if the holiday break buzz is wearing off for you and you are starting to feel overwhelm, anxiety and stress creep back into your life in a real way set up a free consult call with me. It really can be as easy as an extra 10 minutes tacked on to your shower to help you find your way back to a calmer, more easeful version of you!
