Good news: this cleanse does not involve not-eating.
Which makes it my kind of cleanse.
It’s not a “cleanse” in the traditional sense…but rather a way to shed yourself of the day’s detritus, ridding your body and mind of everything from unwanted stressors to makeup residue. And while the steps themselves are each relaxing and lovely on their own, what’s most important here is consistency: if you keep your wind-down ritual the same from evening to evening, your body will start recognizing cues that sleep is on the way, and respond accordingly. (I learned this from my son, who really does sleep better when we follow his pre-bedtime ritual to the letter…and apparently it works for grownups too.)
1. Turn Off Your Devices. Trust me, I understand how difficult this can be, and for a very long time I was the one whose last pre-bedtime act was to check my email “one last time, just in case.” I also left my phone right there next to my head, in case I woke up in the middle of the night and couldn’t get back to sleep and wanted to browse Instagram or Facebook.
This is so bad. Don’t do it.
A much better idea: Give your devices (your computer, iPad, and phone) a bedtime of their own, at least an hour before you plan to go to sleep. Also, try to keep all electronics away from your bed…and out of your bedroom entirely, if possible (best not to have a TV in there, either, although I don’t follow this particular piece of advice because I love our Sunday morning cartoons-and-snuggle sessions too much).
2. Cover Your Clock. There is a clock in our bedroom that tells me the time in enormous, red, frightening numbers, and it’s basically the most stressful thing to look at in the world when it’s 3A.M. and I’m wide awake, with the dawn drawing ever-closer. Cover it with black tape, drape clothing over it (what I do with our clock nowadays), whatever works…but don’t leave it visible from your bed, because you will wake up, and you will look at it, and it will completely freak you out and make falling back asleep that much harder. Speaking from experience.
3. Scrub Away The Day. Getting off every speck of dirt and makeup without removing the natural oils from your skin is a pre-bedtime essential – try Simple Skincare’s Moisturizing Facial Wash for added hydration during the cooler months, and let yourself take your time with this step, massaging the cleanser into your skin and trying to pay attention to how lovely the warm water feels on your face…even try to visualize the dirt sloughing off your face, leaving nothing behind but clean skin. It may sound silly, but trying to attend to the sensation of cleansing can be intensely relaxing.
4. Tea Time. Kendrick drinks tea every night, and now I’ve started, too…and it’s pretty great. We’ve tried lots of different brands and blends, but I always go back to Celestial Seasonings Sleepytime Tea, which contains sleep-promoting chamomile and tilia flowers and tastes good, but not so good that it feels like a dessert.
5. Make Time To Moisturize. I keep moisturizer for my body and face in my bedside table, and try to actually spend a few seconds enjoying the application process rather than just throwing it on. For your face, try Simple Skincare Nourishing 24Hr Day/Night Cream – it works for hours and hours, so you’ll wake up seeing the benefits – and for your body, try Lierac’s gardenia-scented oil.
6. Pre-Bed Book. Go ahead and read before bed (no TV!) if it’s something you enjoy – I personally can’t go to sleep without it – but instead of a gripping thriller, choose a book that you like but also find a little bit…exhausting. (I loved The Goldfinch, but it also did its part in sending me to bed on many, many nights.)
7. Soothing Scents. I light lavender candles during my pre-bedtime reading session, and also completely love face masks filled with sleep-promoting herbs (this one is great, and if you’re not into a scented mask try this one, which has space for you to blink).
Same steps, same order, every night. It helps, I swear.
