KATHRYN CHANDLER

My Mantra
To educate, inspire and encourage woman to be the best version of themselves possible and support them on their own personal journey to wellness…

EPIC EVENING RITUALS

Hey Gorgeous Goddess,

Today I want to talk about evening rituals with you. In this article we will look at what an epic evening ritual is, why it is so important to have one and how it can set you up for deep, restorative sleep! I’ll give you all the steps you will need to create your very own evening ritual and I’ll also be sharing my personal evening ritual with you, in case you need some ideas and inspiration.

I want you to take a moment now to think about your evenings. What are your habits or behaviours before you go to sleep? Are you lying awake for hours and hours watching Netflix or scrolling through social media until your eyes start burning? Get honest with yourself babe!

Now, before we go any further, I want you to be kind to yourself. Right now you might be judging yourself by thinking, “I don’t even have an evening ritual” or “My nightly routine sucks!”. There is a good chance that your evening routine can be improved greatly and that is OKAY! We all need to start somewhere, right? All I want you to do for now is be aware of your actions (without judgement) so we can create conscious, positive changes to your habits.

What is an Evening Ritual?

A ritual is a series of actions or type of behaviour regularly and invariably followed by someone. For example, you might have a shower, get into your PJs, brush your teeth and go to the toilet before you get into bed each night. That is a pretty standard nightly routine, however, I want to help you take your evening routines to the next level by creating Epic Evening Rituals!

Why is an Evening Ritual so Important?

Evening rituals help you to switch-off from the day and bring calmness to your evenings. These rituals will set you up for the best night sleep possible, so that you can experience deep, restorative sleep which will allow you to wake up feeling fully recharged and ready to go the next morning!

My evening rituals are a sacred time for me. This is when I fully embrace my Goddess essence. From the time I get home in the afternoon, I take off my “Girl Boss” hat and soften so that I can step into my role of being a Mama and Lover. This is when I allow my feminine energy to run the show completely. When I follow my evening rituals, I feel relaxed, soft, nurturing, patient and loving… everything has a gentle flow. I can calm my mind and settle down easily for sleep. However, when I don’t follow my evening rituals, I feel stressed, anxious, overwhelmed, tense, frustrated, impatient and agitated. My mind races, I can’t switch-off and I lay awake for hours just getting more frustrated that I can’t get to sleep… does that sound familiar???

Create Your Own Evening Ritual:

Okay beautiful, lets get right to it, sleep is REALLY important for your health and if you’re not in bed before 10pm, getting 8 hours minimum of blissful beauty sleep every night then your evenings need a make-over ASAP!

Step 1:

Write down all the beautiful rituals you would love to do every single night before you go to bed.

For example…

  • Make a nutritious dinner
  • Have a cup of your favourite herbal tea while you read a book
  • Do a coconut oil hair mask
  • Meditate
  • Do a facemask
  • Diffuse essential oils
  • Do a coffee body scrub
  • Write down some evening reflections in your journal
  • Do a hot towel scrub
  • Have a goddess bath with candles and calming essential oils

Step 2:

From this list highlight the top 5 practices that you would most like to do every evening.

Step 3:

Now choose your top 3 non-negotiable practices that you will commit to doing each night. These three should be the things that make you feel most relaxed. Of course, if you can do EVERYTHING from your long list every night that is fantastic and I can’t encourage you enough to do them ALL but let’s be realistic, that’s probably not going to be possible. By choosing your top 3, it takes the pressure off to do everything and this makes it more achievable.

Step 4:

Structure your day to allow the space and time for your evening rituals. Going to sleep and rising at the same time each day is important for getting your body into a natural rhythm. This will also make the process of creating a routine and pattern much easier.

Important note:

While routines and rituals are wonderful for supporting your health, it is also important to be flexible. Lets’ be real, life happens and sometimes things come up unexpectedly. This is when you need to be extra gentle with yourself and remind yourself to go with the flow. It is impossible to be “perfect” and it’s not realistic to think that you will stick to this plan ALWAYS. If something pops up and it means your routine needs to adjust a little that is okay! Just try your best to do at least your 3 non-negotiables before you go to sleep, if possible.

Prepare Your Space!

It is crucial that before you begin your evening rituals you prepare your space. Your bedroom should be your place of rest, rejuvenation, and tranquillity. In this space you should feel relaxed, calm, and peaceful.

Tips: Make sure your room is dark and a good temperature for you. Some people sleep best when they are cool but I prefer to be warm and snug, so just do whatever feels best for your body.

Top Tip: This one is SUPER IMPORTANT… keep your bedroom technology free, leave your laptop and phone in your office and if you have a Wi-Fi box turn it off!!!

My Personal Epic Evening Routine & Rituals:

5:30pm – I put on my blue light blocking glasses (at sunset)

                 – I turn on my Himalayan salt lamp and diffuser with lavender essential oil

6:00PM – I eat a nutritious dinner

6:30PM – I turn off all technology and Wi-Fi in the house

6:40PM – I turn on calming music

6:45PM – I do a self-love practice like having a goddess bath with candles or I do a probiotic enema

7:15PM – I drink a cup of warm camomile and peppermint tea

7:20PM – I put my legs up against a wall for 10 minutes while I do a meditation with deep belly breathing , sometimes I incorporate a gentle stretch

7:30PM – I either read or “brain dump” in my evening reflections journal

8:00PM – I lay down in bed with my light blocking eye mask on and listen to a visualisation by John Gabriel

8:30PM – I am ready for deep, restorative sleep, giving my body 8+ hours to rest, repair, recover and rejuvenate!!!

A Special Note For My Beautiful Mamas…

I understand that evenings can be full once you have little ones and it’s not always possible to take this sacred time for yourself. I know for me personally there are some nights where by the time I’ve finally got my two kids to finish their dinner, have a bath, get PJ’s on, and then read them a stack of bedtime stories it’s almost bedtime for me too and I haven’t even started on my own evening routine yet…

This is when we must be flexible. So many nights I sit with my little ones in their room just praying that they’ll fall asleep soon… my peppermint tea and goddess bath is calling me, I am tired but they look at me with their big blue eyes and say “one more story Mama”. Often, I wake up, hours later after having fallen asleep with both lying on me and my own nightly routine is skipped. However, on the nights where I can sneak out after they have drifted off to dream land, I can do at least one thing from my ritual, and for this season of my life that’s okay.

I have also started to incorporate some of my rituals into their bedtime routine. We eat a nutritious dinner together as a family. I get the benefits of the lavender oil that I put in their bath and after story time we sometimes practice some deep breathing together… of course they are only little, so they don’t take it too seriously yet but it’s a bit of fun at the end of the day for us.

Another thing you can do is tag-team with your partner… my partner Patrick works overseas frequently but when he is home we take turns putting the kids to bed. On the nights when I’m off bedtime duties I can fully get into my evening rituals. Do what works for you and your family. Remember that soon enough your little ones will grow and you’ll be able to get back into your more extensive evening rituals once again.

So beautiful, I hope this article has inspired you to create your very own Epic Evening Rituals! If you feel motivated to make some positive changes and believe this post could encourage someone else as well, then please share it with them now!!! I want to spread the message of true health and happiness to as many people as possible and I would LOVE your help. Happy sharing!

Love Kat Xx

Ps – Don’t forget to tag me @kathryn.chandler on Instagram when you share your evening ritual. I can’t wait to see what you put on your list and don’t forget to share what positive changes it has made to your sleep.