Here is a very short list of daily healthy night habits I do nightly that will bring more peace than stress. As well as keep your body healthy long term just by doing these tiny habits.
While there are 6 habits. They can be categorized into 3 parts to make them very easy to remember. Why? Because the last thing someone who has no time & energy wants is to remember mundane things. Trust me, you will forget because you have limited mental space for it all.
They are:
- Teeth care
- Face care
- Body care
Background Why this works
Evenings are really hard for me, so I keep it dead simple.
It might be for you as well. After a long day of work & responsibilities, all you want to do is lay back and NOT have to do any additional things – including for yourself. That is why watching TV, scrolling on your phone, and snacking sounds way more fun than doing the dishes & brushing your teeth.
Teeth care
1. Brush your teeth
If you HAD to pick just one between brushing at night or in the morning, which would more important? It is brushing at night. This is because food debris, acid, and bacteria have been building up in your mouth throughout the day. Not removing them by brushing means you are going to be sleeping with all of that in your mouth which esp. cause plaque buildup (increasing your chances of having tooth decay, cavities, and gum disease).
It shouldn’t take more than 2 minutes to do but doing it will replay you during your next dental appointment. And by lack of that ecky feeling in your mouth day after day.
2. Floss
The place between your teeth & gums can’t be reached by your toothbrush/brushing (maybe a miswaq). This can cause red, swollen, irritated gums and might lead to gum disease. While stage one gingivitis can be reversed. If it progresses to the second stage (periodontitis) you can’t completely eliminate it. You have to live with it for the rest of your life.
But if you floss for 1-3mins, you can prevent all of that.
Face care
3. Wash
Your skin creates oils & dead skin throughout the day. While the environment creates pollution, debris, and dust that can attach to your face. If you add to it makeup (like typical blush, powder, or foundation), it is clogging up your pores & not allow your face to breathe. At the end of the day, before you sleep with all of that on your face for 8 hours, it would be best if you remove it. Esp if you want to have healthy skin and want to avoid acne & skin irritation.
4. Moisturize
I recently discovered this. I thought it was a ploy for buying more products but it is very important. And that I didn’t need it because I had oily skin anyways. Washing your face with a product cleanses your face & using a good one would not overly strip of skin of essential oil. Afterward, you need to apply a moisturizer. By using a light moisturizer you lock in the hydration. Depending on what other active ingredient, that moisturizer can heal your skin as you sleep. I use one with grapefruit & acne medication which keeps my skin hydrated & prevents future acne.
Body care
5. Clothes
At the end of the day, your clothing has experienced as many interactions with nature as you have. That includes oils from your body such as sweat. As well as the environmental factors like the smells of the coffee you were near, the food you were cooking, and air pollution (smoke, smoke, etc.).
Taking off the cloth you wore or/and putting on loose & comfy nightly cloth improves blood circulation (heart & muscles). Helps with quality sleep. Prevents overheating and skin irritation. As well as making sure you don’t bring the day’s baggage into your clean bed.
6. Water
Having water near you is an extra tip that can help your night go smoothly & start you hydrated in the morning. But make sure to drink 1-3 hours before bed. Don’t drink any more than a glass – better off with half a glass or small sips. This is because drinking too much can be a sleep interrupter due to having to wake to go to the restroom which might mess with your dreams.
There are several benefits of hydration throughout the night. Such as flushing unwanted toxins lubricate your joint. Water also cleanses your system as it helps breaks down waste going through your digestive system. Getting into the habit of habit a cup of water by your bedside avoids you having to get up out of your bed just because you need a sip.
Helpful Tips
Create an evening routine. When you enter your bathroom, commit to x minutes to do all of these. Create accountability by tying the routine a time (ex. 8:30pm) or setting a timer – in which you would have to do it or stare at the wall for that long.
If you are having a really hard day just do these two:
- brush teeth
- change clothes
Then you can habit stack to add related habits together: brush & floss teeth, wash & moisturize your face.
Conclusion
Living with constant pain isn’t worth it esp. as you get older. Putting in the time now to avoid it or being attached to all these meds could be prevented by just taking 2-5mins daily to avoid it completely.
Which is EXACTLY the beauty of tiny habits. They build up with time to be beneficial for your life or become completely against you.
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