The worlds a crazy place, we are all so fast paced and on a mission it's easy to forget how important it is to wind down. I am the worst for this, I'm naturally a high energy person so I find it really hard to relax, I always like to be doing something and get so irritable if I'm sat down for too long. I get that from my Dad, its not unknown for him to be up at 4.30am on a Sunday morning washing the cars before he finds a hundred other things he needs to do. It must run in the family!
Not only does this make me a really bad cinema date, it's also not that great for my overall health. Being high energy is good for my fitness, productivity and creativity, but resting and recharging is just as important and I'm continuously on that journey of finding the balance. I've all too often found myself feeling burnt out and exhausted and its only been the last 3/4 years that I've started taking my 'down time' serious and making it a priority. I know a lot of women can feel overwhelmed with the pressures and stresses of life and we are all expected to juggle everything with one hand and move mountains, but its ok to feel like you need a break sometimes. I've put together some of my favourite ways to restore calm back in to my life quickly and effectively without needing to spend lots of money or taking time off to do them and I thought I'd share them with you.
Magnesium
I tell anyone who will listen about the wonders of Magnesium. I first started taking it when I lived in Australia and was feeling nervous about being on my own in the outback when I went to do my farm work. I'd been researching natural ways to relax and came across the benefits of Magnesium so I decided to give it a go. I noticed a difference after the very first night I'd taken it. I slept like a baby for the first time in weeks and was astounded by it, I've never looked back since. Magnesium deficiency is one of the most common deficiencies in the UK with over 75% of people not getting the recommended daily intake of it. It is an essential mineral which helps to relax the central nervous system, relieves muscle aches/pains, aids detoxification, and can also help to reduce the symptoms of neurological disorders such as anxiety and depression. This is because serotonin (the brains feel-good chemical) depends on Magnesium for its production.
I use a brand called Solgar and I go for the Magnesium Citrate because this is one of the most bioavailable forms of Magnesium and the one I've found works best for me. The price is about £14.00 for a jar which I know some people may find pricey but the cheaper versions are manufactured in a way that's much less absorbable in the body and are therefore a waste of money. I take 2 capsules, 30 minutes before I'm due to go to sleep and I do this in cycles of 3 weeks (3 weeks taking it every night, 3 weeks off)
If you're interested in reading more about Magnesium and its heath benefits - and I really would recommend reading more about it - I've found a great article here: https://www.ancient-minerals.com/magnesium-benefits/health/
A Cup Of Tea
The classic British answer to pretty much any problem right?! I'm not a big alcohol drinker, I don't crave a glass of wine in the week very often, if I do it means I've had a very bad day! And it definitely doesn't chill me out (I get drunk off of one glass lol.) So every evening to help me chill out I have a cup of tea before bed. Camomile tea is the best for relaxing and aids digestion so that also makes it a good choice for after dinner. The one I'm drinking at the moment is the Pukka Night Time Tea which is a fuse of lavender, camomile, oat flower and liquorice and its so lovely. It has a gentle sweet taste and really helps to settle me before bed. There are lots of relaxation tea's out there so there will be plenty around to suit your tastes, the only thing I would say is to make sure it's caffeine-free otherwise it may contradict what you're trying to achieve. As a general rule, I don't drink anything caffeinated after 5pm on weeknights.
Meditation
This was another tool I discovered in Australia, meditation is not just for hippies! You don't need to be spiritual or have lots of spare time to do this. When I first started meditating I was only doing it for 3-5 minutes a night and I found it really shifted my mindset and helped me to become more present. The biggest benefit of meditation is the breathing techniques you develop. Busy/stressed people have a tendency to take short, sharp breaths and hardly ever inhale thoroughly and deeply through their nose and exhale through their mouth. Concentrating on deep breathing through your nose and from your diaphragm not only means that more oxygen is being transported to the brain but it also reduces tension and tightness in the whole body.
If you're new to meditation I would recommend starting at just a few minutes a couple of nights a week just before you want to sleep. Sit somewhere comfortable with your legs crossed, preferably somewhere dark. Close your eyes and start breathing deeply in through your nose for as long as you can and then out through your mouth. Bring your thoughts to the here and now and let go of the day that has just passed. It can be difficult to do at first but once you get the hang of it, it can be a saviour at the end of a long busy week!
Take A Bath
This is my all-time favourite way to wind down. I love nothing more than a candle lit bubble bath with a good book and a facemask. My boyfriend often wonders if I've fell down the plughole because I can spend hours in there at a time. It feels pampering and luxurious and gives time away from any kind of 'screen' or technology which I think is important in this day and age. To make the most out of your baths, try adding in 1/2 cup of Epsom salts (also know as Magnesium Sulfate, yep that magic M word again!) once or twice a week and try to sit in it for at least 40 minutes. The Epsom salts are detoxifying so you will sweat buckets but it does wonders for your overall health as well as being proven to help alleviate tension headaches, aches/pains, stomach cramps and improve circulation.
Set Boundaries
Set aside an uncompromisable time for yourself every week, whether its an hour or a whole day, everybody needs time to themselves. Turn off your phone, be unreachable for while and do something you love. It can be painting your nails, getting your hair done, reading a book, going for a drive, anything that makes you feel good and helps clear your mind of all of life's 'noise'. Even the most successful and busy people will talk about how important it is to make time for yourself. Learn how to say 'No' to people and things you don't want to do, its fine to cancel plans once in a while if you don't feel up to it and if you want to just chill out in your PJ's then so be it. Give yourself a break.
I hope you found these tips useful, if you try any of them please let me know your thoughts and if they helped :)
Lots of love,
M xx
Magnesium
I tell anyone who will listen about the wonders of Magnesium. I first started taking it when I lived in Australia and was feeling nervous about being on my own in the outback when I went to do my farm work. I'd been researching natural ways to relax and came across the benefits of Magnesium so I decided to give it a go. I noticed a difference after the very first night I'd taken it. I slept like a baby for the first time in weeks and was astounded by it, I've never looked back since. Magnesium deficiency is one of the most common deficiencies in the UK with over 75% of people not getting the recommended daily intake of it. It is an essential mineral which helps to relax the central nervous system, relieves muscle aches/pains, aids detoxification, and can also help to reduce the symptoms of neurological disorders such as anxiety and depression. This is because serotonin (the brains feel-good chemical) depends on Magnesium for its production.
I use a brand called Solgar and I go for the Magnesium Citrate because this is one of the most bioavailable forms of Magnesium and the one I've found works best for me. The price is about £14.00 for a jar which I know some people may find pricey but the cheaper versions are manufactured in a way that's much less absorbable in the body and are therefore a waste of money. I take 2 capsules, 30 minutes before I'm due to go to sleep and I do this in cycles of 3 weeks (3 weeks taking it every night, 3 weeks off)
If you're interested in reading more about Magnesium and its heath benefits - and I really would recommend reading more about it - I've found a great article here: https://www.ancient-minerals.com/magnesium-benefits/health/
A Cup Of Tea
The classic British answer to pretty much any problem right?! I'm not a big alcohol drinker, I don't crave a glass of wine in the week very often, if I do it means I've had a very bad day! And it definitely doesn't chill me out (I get drunk off of one glass lol.) So every evening to help me chill out I have a cup of tea before bed. Camomile tea is the best for relaxing and aids digestion so that also makes it a good choice for after dinner. The one I'm drinking at the moment is the Pukka Night Time Tea which is a fuse of lavender, camomile, oat flower and liquorice and its so lovely. It has a gentle sweet taste and really helps to settle me before bed. There are lots of relaxation tea's out there so there will be plenty around to suit your tastes, the only thing I would say is to make sure it's caffeine-free otherwise it may contradict what you're trying to achieve. As a general rule, I don't drink anything caffeinated after 5pm on weeknights.
Meditation
This was another tool I discovered in Australia, meditation is not just for hippies! You don't need to be spiritual or have lots of spare time to do this. When I first started meditating I was only doing it for 3-5 minutes a night and I found it really shifted my mindset and helped me to become more present. The biggest benefit of meditation is the breathing techniques you develop. Busy/stressed people have a tendency to take short, sharp breaths and hardly ever inhale thoroughly and deeply through their nose and exhale through their mouth. Concentrating on deep breathing through your nose and from your diaphragm not only means that more oxygen is being transported to the brain but it also reduces tension and tightness in the whole body.
If you're new to meditation I would recommend starting at just a few minutes a couple of nights a week just before you want to sleep. Sit somewhere comfortable with your legs crossed, preferably somewhere dark. Close your eyes and start breathing deeply in through your nose for as long as you can and then out through your mouth. Bring your thoughts to the here and now and let go of the day that has just passed. It can be difficult to do at first but once you get the hang of it, it can be a saviour at the end of a long busy week!
Take A Bath
This is my all-time favourite way to wind down. I love nothing more than a candle lit bubble bath with a good book and a facemask. My boyfriend often wonders if I've fell down the plughole because I can spend hours in there at a time. It feels pampering and luxurious and gives time away from any kind of 'screen' or technology which I think is important in this day and age. To make the most out of your baths, try adding in 1/2 cup of Epsom salts (also know as Magnesium Sulfate, yep that magic M word again!) once or twice a week and try to sit in it for at least 40 minutes. The Epsom salts are detoxifying so you will sweat buckets but it does wonders for your overall health as well as being proven to help alleviate tension headaches, aches/pains, stomach cramps and improve circulation.
Get Into A Sleep Pattern
Simple but effective. Most of us know how many hours we really need to be able to function properly, and not every body needs 8 hours a night like we're all told we do. Me personally I need between 6 and 7 hours sleep but some people may need more, and some can function off less. Having a set bed time really helps gets you in to a rhythm of being tired and your body will then start to tell you when it needs to rest. Try reducing your blue-light exposure (TV, phones, computers, tablets etc) in the evening and stop it all together at least an hour before bed. Blue light technology can really interfere with your sleeping pattern, this is because it messes with your sleep-inducing hormone melatonin and knocks out your body's circadian rhythm. Even if you can't do it every night, try and reduce it a few nights a week and see the difference. I was really shocked when I started doing this. Set Boundaries
Set aside an uncompromisable time for yourself every week, whether its an hour or a whole day, everybody needs time to themselves. Turn off your phone, be unreachable for while and do something you love. It can be painting your nails, getting your hair done, reading a book, going for a drive, anything that makes you feel good and helps clear your mind of all of life's 'noise'. Even the most successful and busy people will talk about how important it is to make time for yourself. Learn how to say 'No' to people and things you don't want to do, its fine to cancel plans once in a while if you don't feel up to it and if you want to just chill out in your PJ's then so be it. Give yourself a break.
I hope you found these tips useful, if you try any of them please let me know your thoughts and if they helped :)
Lots of love,
M xx
