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Evening Routine for Pregnancy and Postpartum

Focus on things that make you feel good

This is your routine. You can do whatever you like. So focus on things that make you feel good. But, also try and focus on things that are going to help facilitate a great night’s sleep and allow you to let go of your day.  So while scrolling through instragram might feel really good, we all know that the blue light from our phones mucks with our melatonin levels and actually makes us feel more alert and awake then sleepy.

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Evening Routine for Pregnancy and Postpartum

Step 1 – Digest

Our bodies find it hard to rest and digest simultaneously. We all know the feeling of being so full you can’t sleep. To allow your body to achieve quality sleep you ideally want to finish your dinner 1-2 hours before you go to sleep. However, I know myself that often I don’t even start making mine and Ryan’s dinner until after the kids have gone to sleep. If that is you, then you need to start to plan your day a little bit more. Have a bigger lunch that includes a quality protein option. Then make your dinner lighter. Focus mainly on including a lot of vegetables with some high quality good fats such as olive oil or coconut oil. Cooked food is often easier to digest than raw foods, so try a warming soup from the Nourished Mummy Project App.

Step 2 – Sip

Some of my favourite drinks to sip before bed include

  • Warm almond milk with cinnamon. Tryptophan is an amino acid found in milk that helps your body to relax. Almonds contain both tryptophan and magnesium. Magnesium is a muscle relaxant. So almond milk is a great drink for calming your whole body and mind.
  • A cup of chamomile or peppermint + liquorice tea. My two favourite teas at the moment are the Relax Blend from Pukka Tea and the Night Owl Blend for pregnancy and postpartum from Hot Tea Mama which is a beautiful calming blend designed to aid sleep – especially after those mid-night feeds.

Step 3 – Bathe

Whenever I can, I love to have a bath with around 1 cup of Epsom Salts and a few drops of Lavender Essential Oil. I read a couple of chapters of whatever book I’m reading and just allow my body to melt into the water. Epsom Salts contain magnesium, which as I mentioned above is a muscle relaxant. They also help to draw toxins out of the body, so they are great for a tired body at the end of a long day. Lavender is calming and can help to soothe and release nervous tension. One of my favourite shops Perfect Potion makes a beautiful Relax package that includes bath crystals and a Relax balm that I rub on my temples each night before bed.

 Step 4 – Release

By release, I mean both physically and mentally. I have included an Evening Stress Release Yoga sequence in the Fit Mummy Project App which you can download from my website. It is the perfect routine for releasing the stress of your day and setting yourself up for a good nights sleep.

Step 5 – Gratitude

At the end of your stretch, simple think of three things that you are grateful for today. Even if you had the worst day, maybe you are grateful that you survived!

This is a beautiful bedtime practice to do with your children. You don’t need to label it as gratitude. I always say to Allegra – what was the best bit of your day? She always tells me the last thing. But it’s a nice little practice we have and I like to think that it is creating the foundation for a deeper practice of gratitude.

Most nights I get one or two or three things out of 5 done. Gratitude is really easy and I very rarely skip that practice. Tea is another easy win. And most nights I can do at least one stretch.

But if you have some time on the weekend, try to do all 5. I bet you will feel amazing. And you can do it with your partner, it’s such a special way to end the day together.

Step 6 – Read

I love to unwind by reading something light before bed. Switch off all appliances and blue lights (TVs, phones, ipads etc) and enjoy reading a book before bed. I know that so many women wish they could read more. Before sleep is the perfect time to enjoy a couple of pages of your favourite book.

Hope you liked this post lovely Mummas. I would love to hear your tips for your evening routine!

Kimmy x


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