A relaxing bath is one of the ultimate forms of self-care. It's a safe space that's free of work and kids, an opportunity to soak achy muscles, and a vehicle to help you unwind so that you can fall asleep.
Bath time should be the foundation of any healthy bedtime routine. However, there are a few tricks you can do to rally amplify these benefits. Learn how to relax at night with these bath time hacks.
1. Create An Ambiance
We wear many hats during the day, stretching ourselves for the sake of others. Oftentimes, we neglect to take care of the person who matters most -- ourselves. Transform your calming bath into a temporary oasis by making a nice ambiance for yourself.
Light some candles with your favorite scents. Try choosing an aroma that will transport your imagination to the perfect getaway. Put on a mask and lay back.
Play music that you find relaxing. Don't go with the normal tunes you bop to. The key is to create a transformative experience.
2. Choose Same Bath Time Every Day
Treating yourself takes a little getting used to. Make this wellness routine a healthy habit by taking a bath at the same time every day.
As humans, we are creatures of habit. That's because, on a biological level, our cells run on a 24-hour circadian rhythm. When the body knows what to expect, things run smoother.
On a human level, we're running against a 24-hour clock, with only so many hours to get things done. As people with anxiety disorders can attest, when you know what to expect, you can better prepare for it!
Taking a relaxing bath at the same time every day will train you to prioritize this ritual and make it a priority in your routine. On a cellular level, your circadian rhythm will get the memo that bath time means it's time to start winding down for the night.
3. Bath Bombs
Bath bombs are a fun way to celebrate your self-care. These topicals are made with baking soda and citric acid. It can contain other ingredients that will help transform your nighttime routine, including essential oils.
Make sure you get bath bombs made with natural ingredients. Many of these bath products contain artificial dyes and preservatives. Some of these additives can be endocrine disruptors that will disrupt your circadian rhythm.
When in doubt, make your own bath bombs. Not sure how to make bath bombs? Here's a quick bath bomb recipe:
How to Make Homemade Bath Bombs
DIY bath bombs are fun and easy. They also allow you to dictate what ingredients are in your bath. This DIY skincare recipe will require two bath bomb molds.
- 1 cup of baking soda
- 3/4 cup of citric acid
- 3/4 cup of Epsom salts
- 2 tablespoons of fractionated coconut oil
- 2 tablespoons of sweet almond oil
- 6 drops of lavender essential oil
- 6 drops of Roman chamomile essential oil
- Spray bottle with water
- In a mixing bowl, combine the baking soda, citric acid, and Epsom salts, breaking up any clumps.
- In another bowl, combine the fractionated coconut oil, sweet almond oil, lavender oil, and Roman chamomile oil.
- Slowly combine the wet ingredients into the dry mix.
- If the mixture ever seems too dry, give one small spritz of water to maintain consistency until everything is blended.
- Spoon the ingredients into a bath bomb mold and press it together tightly.
- Remove from mold and allow to dry overnight.
- Place in hot water and enjoy!
The bathroom is a quiet space where you can collect your thoughts. Use this downtime as an opportunity to meditate.
Meditation uses deep breathing techniques to bring your attention inward. By drawing conscious attention to your breath, you create a single focus within the mind.
You no longer dwell on the tasks you need to accomplish, relationship problems you're experiencing, or bills you have to pay. That's why people who experience anxiety and panic attacks notice less instances after regular meditation practice.
If you have trouble reeling in your mind, consider following a guided meditation. Listen to their suggestions and immerse yourself in the experience.
CBD products are a great way to unwind after a stressful day. These products contain phytocannabinoids, compounds that interact with our endocannabinoid system. The endocannabinoid system regulates many functions, including our mood, skin health, and sleep cycles.
There are products like CBD bath bombs that can help you get ready for bedtime. You can also experiment with using tinctures or gummies for extended benefits.
6. Make An Herbal Tea Bath
Steep yourself in a relaxing pool of herbs to help promote relaxation. Tea leaves are booming with antioxidants that promote radiant skin and support a calm nervous system.
Making a tea bath is simple. Just pour one cup of boiling water over one ounce of dried herbs. Cover the herbs, allowing them to steep for 20 minutes. Strain the herbs and combine with 2 cups of Epsom salts.
Some of the best dried herbs for a tea bath include:
- Sage - Soothes Sore Muscles
- Lavender - Promotes Relaxation
- Rose Petal - Nourishes Skin
- Thyme - Detoxifies System
- Valerian Root - Calms Nervousness
While mixing and matching botanicals for an herbal tea bath can be fun, it can be challenging to get started. Those who haven’t purchased these types of herbs for skincare before might not know where to begin.
bMaker is an excellent choice for kosher, edible, and skin-friendly flowers. You can save money by buying lavender, marigold, red rose petals, and chamomile in bulk!
Not sure which scent is right for you? No problem! bMaker also has a variety pack with these relaxing botanicals. This unique gift set also contains rose essential oil and jasmine flowers.
7. Essential Oils
Nothing transforms an experience like essential oils. Aromatic chemicals known as terpenes activate our olfactory system. That means these natural chemicals get instant access to the mind.
Some of the best bedtime essential oils include:
- Lavender - Calms the System
- Eucalyptus - Supports Respiratory Health
- Roman Chamomile - Battles Anxiety
- Lemon Balm - Relieves Stress
- Frankincense - Promotes Healthy Immune System
- Ylang Ylang - Lowers Blood Pressure
Inhaling essential oils can promote a calming bath. Simply pour a couple of drops into the hot water or sniff directly from the bottle.
8. Tranquility Labs' Sleep Fast Enhanced Melatonin Spray
Get ready to fall asleep while getting your bubble bath on with Tranquility Labs' Sleep Fast Enhanced Melatonin Spray. This all-natural spray provides a quick serving of melatonin, our bodies' sleep hormone. Melatonin helps regulate our bodies' natural circadian rhythm, promoting healthy sleep cycles.
Tranquility Labs' Sleep Fast Enhanced Melatonin Spray is further enhanced with botanicals that promote relaxation, including Valerian root, lemon balm, and chamomile. These all-natural herbs are a healthy way to support a regular circadian rhythm.
Start A Healthy Bedtime Routine
Now that you know how to make bath bombs, know about all-natural sleep supplements, and got a crash course in tea baths, you’re ready to relax! So, what are you waiting for? You earned it!
Indulging in some R&R at the same time every day will help your cells and hormones prepare for bedtime. This nighttime ritual will help you de-stress so you can get a good night’s sleep and wake up ready to crush the next day.
- It is important to take time for yourself
- Bath bombs, herbal teas, and essential oils are excellent additions to your bath.
- Sleep Fast and CBD are excellent bedtime supplements
BONUS RECIPE: Lavender-Chamomile Herbal Tea
- 1 teaspoon dried chamomile or 1 tablespoon fresh chamomile
- ½ teaspoon dried lavender or 1 1/2 teaspoons fresh lavender
- ½ teaspoon dried mint or 1 1/2 teaspoons coarsely chopped fresh mint
- 1 cup boiling water
-Combine chamomile, lavender, mint and boiling water.
-Let steep for 15 minutes,
Serving Size: 1 Cup Per Serving: 3 calories; protein 0.1g; carbohydrates 0.7g; dietary fiber 0.4g; sugars 0.1g; fat 0.1g; vitamin a iu 54.1IU; vitamin c 0.2mg; folate 2.2mcg; calcium 20mg; iron 0.5mg; magnesium 5mg; potassium 12.1mg; sodium 9.5mg