The Bodycare Journal: Wind Down, Tools to Prepare for a Deep Sleep

Falling asleep can be a task in itself. Sometimes, it’s the fact that we can’t get comfortable, maybe we may have too much on our mind, or we’re having unbearable body aches. Having all three issues arise when you just want to hit a healthy amount of sleep hours can be challenging. Not to worry! This journal entry will give you the tools to guide you into a deep comfortable sleep. It’s something that is so vital to our health yet, we will ignore the signs that tell us when we need more.

Last entry, we left off with an explanation of deep breathing before bed. Usually, when my mind is racing, naturally there is no way that I can fall asleep. With the first step being deep breathing, the body starts to wind down. Start this by asking yourself, “What made me happy today?” Sometimes, for this exercise, I try to write down a list of the smallest things that made me happy throughout the day. After you’ve taken some time to think, while sitting on the edge of your bed, take 5-7 inhales and exhales. Inhale through your nose and exhale from your mouth. This technique will help with melatonin production. 

Now that your mind is clear, let’s focus on releasing the tension from your body. Throughout the day, our muscles go through the repetitive motion of the same movement. Then we hop into bed without giving them any relief from the day. While sitting on the edge of your bed, start to move your neck in small circular motions, shrug your shoulders, and wiggle your toes. Next, stand up and stretch. Trust me your body will thank you! These small movements will help you decompress. Doing this every night is a healthy way to release the tension from your body. 

After stretching, your body should feel looser. Personally, I do all of this before showering. When the muscles are already loose, the steam from the hot shower will relax them even more. If you’re a cold shower person, the coolness of the water will help your muscles recover from the day. Either way, the shower is a great way to help relax your body before actually laying down. Once you’re out, give your body some love with a self-massage. There is a list of reasons why this is super beneficial to do. You guessed right! This will be mentioned next week. 

Dune sofa designed by Pierre Paulin

Right before you dive into bed, place a few drops of lavender essential oil under your pillow. Several studies show using lavender oil for aromatherapy can improve sleep quality, including in people with insomnia, depression, and anxiety. 

Lastly, you’re in bed but can’t seem to get comfortable. Here’s what I want you to do, use your pillows to support your body. If you’re a side sleeper, place a pillow in between your knees and behind your lower back. If you sleep on your stomach place a pillow under your ankles and under your hips but only if this is comfortable for you. If you sleep on your back, place a pillow under your knees. Doing this will help relieve tension from the spine and allow your body to become comfortable. 

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”–Harriet Tubman

As a massage therapist, I know the power of taking 10-15 minutes each night to complete this routine. It’s so important to treat our bodies with care. I hope this body care routine will help you and others, and guide you into a deep sleep. Ultimately, we need sleep in order to execute our dreams. Share this with your loved ones because the goal is to spread body care awareness to all. Tune in for next week’s journal entry because I will explain massage therapy and the effects it has on the body. 

By Jazmine Jamal

Founder of @521wellness

You start dying when you stop dreaming.