My favorite pre-bedtime routine for restful sleep
Originally posted on 1/3/2023
I have tried many pre-sleep practices over the years for restful zzz’s, and the Ayurvedic practice of massaging oil onto my feet before bed has emerged as a soothing favorite. Having a consistent bedtime routine can help your body and mind begin the transition into rest, recovery, and sleep. I hope you enjoy!
Our feet are the foundation of our bodies, yet they can become forgotten in our self-care from day to day. Giving our feet a nourishing massage with oil can have many benefits, including improved circulation, softening tension, and soothing the nervous system. When we apply gentle pressure to the bottom of the feet, the stimulation of the nerve endings there has a calming effect on the central nervous system. When we engage in practices that are calming for the central nervous system, our body and mind can more easily shift into relaxation, as a result of transitioning from sympathetic nervous system activation (flight/flight/freeze) into parasympathetic activation (rest/digest/nurture).
This practice can be a wonderful opportunity to connect lovingly with your body and to offer gratitude for all it does for you throughout the day. Think of this practice as an embodied love letter to yourself, marking the transition from activity into the sweetness of rest. In Ayurveda, massaging the feet with oil before bed helps to ground anxious, active, or irritable energy (referred to as rajas) in the body and mind, and is nourishing and strengthening to the body after a long day. As we soothe rajasic energy, we move more easily towards a balanced, clear state (referred to as sattvic energy in Ayurveda).
You need:
- A pair of socks you don’t mind getting oil on
- Small towel you don’t mind getting oil on
- Sesame or coconut oil (Sesame oil is recommended if you tend to run cold, coconut oil if you tend to run hot)
- Just 5-10 minutes will do!
How to:
- From seated, let your feet rest on a towel. Take one foot up, resting your ankle on your opposite thigh.
- Take a small amount of oil in your hand and rub between both palms.
- Spread the oil over the bottom and top of the foot, moving slowly and mindfully, while taking long, smooth breaths. Approach this practice with an intention of gratitude and love for your feet and your body.
- Then massage each toe, beginning with the big toe and making your way to the pinky toe.
- Massage the bottom of your foot, including the heel, arch, and ball of the foot. You can spend as much time here as you need.
- Massage the top of the foot, from the ankle to the toes.
- Slide a sock on your foot once you’re done.
- Repeat on the other side.
Sweet Dreams!