The expert's advice

Stressed out? The solution may be in your evening routine

Stressad? Lösningen kan finnas i din kvällsrutin
Skriven av A+ Editorial
Foto av Joona Laulajainen
Sleep

Stressful days that result in poor sleep and tired mornings - do you recognize yourself? A good evening routine is essential to achieving that inner harmony and a good night's sleep. Because surely the day immediately feels much better when you've had enough sleep? Here are the tips that will give you a good evening routine.

Start your evening routine and get evening peace by disconnecting

Be sure to turn off all electronics when you start winding down for the evening. The screen light can disturb the sleep pattern, make it difficult to fall asleep, increase the stress hormone and reduce the secretion of melatonin. If you must, turn on night mode. An evening without screens and notifications from various apps will make it much easier to relax and make the brain slow down. Research shows that the light from digital screens can disrupt sleep. The blue light from the screens tricks the body into thinking it is daytime. "

A warm bath helps you fall asleep faster

Never underestimate a bath or a hot shower! It helps de-stress because it causes your body temperature to drop and makes you sleepy. The feel-good hormone oxytocin is also secreted by it! Feel free to use bath oils and shower creams that smell soothing and are relaxing.


Fill the room with relaxing scents

Do you feel ready to sleep after the bath and the anointing of the body? Great, then it's just a matter of getting to bed and getting ready for the night! You can also finish with one last relaxing activity – like reading a book, writing down your thoughts or just drinking a cup of tea. Regardless of whether you choose to sleep or do a quiet activity, a tip is to fill the room with relaxing scents. Amber is an example of fragrances that have a relaxing effect on the whole body and are perfect for the evening routine.

A+ Scented candle Relax in the scent Tuscany Amber consists of natural ingredients that are good for both you and the environment. It is made by hand in Stockholm and is made from natural and environmentally friendly wax from soybeans and coconut, completely free of paraffin, palm oil and other additives. The melting point for the wax is 40 degrees, which enables an even and fine surface burn. The candle is completely vegan and the low melting point also means that the candle also works well to use as a massage candle!

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Try mindfulness

Mindfulness is about presence of mind. Doing mindfulness exercises such as breathing and relaxation exercises or meditation (instead of binge-watching series), will help you wind down and fall asleep faster. It may be enough to spend a few minutes following your breath. Read more about breathing and get breathing exercises to de-stress!


Try taking magnesium before you go to bed

Magnesium and sleep - why are they connected? Magnesium regulates the neurotransmitters that communicate with the brain's nervous system. What does it have to do with sleep? Well, the right amount of magnesium in the body can help calm the nervous system. A calm nervous system, in turn, makes it easier for the body to relax and fall asleep. A+ Magnesium in the fragrance Tuscany Amber contains a combination of the easily absorbable forms magnesium bisglycinate and magnesium citrate together with magnesium oxide which gives a high proportion of elemental magnesium.


Magnesium also helps form melatonin

Magnesium also plays a role in the body's production of melatonin – that hormone that makes you sleepy. If you have difficulty sleeping, it may therefore be worth trying dietary supplements with the combination of magnesium and zinc.

Remember - for it to have an effect, it is important that this actually becomes a routine that is recurring. The body feels the best from daily routines, the body clock helps. After a while, your body will recognize the pattern and thus expect to sleep.
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