Welcome to Wendy Serrano's series at KAILO
As the holiday season kicks into gear, it’s more important than ever to solidify your morning and nighttime routines. Doing so will maximise your health and help you stay vital and radiant throughout the social season.
Your Nighttime Routine Begins at Dawn
Our nighttime routine actually starts the moment we wake up, all thanks to our Circadian Rhythm. Think of this as your internal body clock, regulating essential bodily functions over a 24-hour period. Key processes influenced by your Circadian Rhythm include your sleep/wake cycle, hormones, body temperature, and even your immune system. This master clock resides in your brain, and today, we’ll focus on resetting your Circadian Rhythm with a few of my favourite tips and tricks to create your dream morning and nighttime routines.
Your Morning Routine: Set the Tone for the Day
Ditch the Phone: Create a Sacred Space
Resisting the urge to check your phone first thing in the morning is crucial. Imagine inviting 100 people into your bedroom right after waking up—definitely not the ideal start! Prioritise this sacred time for yourself, and avoid the dopamine rollercoaster that comes from scrolling. If you must use your phone, set timers or use block-out apps for social media. Stick to essentials like Spotify for uplifting music or podcasts.
Embrace the Outdoors: Soak Up the Sun
Get outside for at least 10 minutes of sunlight. Avoid sunglasses and don’t stare directly at the sun; simply stepping out will do wonders. Even on cloudy days, natural light is far brighter than indoor lighting. Combine this with a walk or meditation to signal to your body that it’s time to wake up.
Find Your Mindful Practice: Start with Gratitude
Engage in a spiritual or mindful practice that resonates with you. Start your day by expressing gratitude—perhaps by saying “Thank You” as soon as you open your eyes. Consider a 10-minute meditation or deep belly breathing. If meditation isn’t your thing, use this time to read something uplifting. I love sipping my Feel Well drink while journaling in the morning.
Get Moving: Boost Your Energy
Nothing beats the sense of accomplishment from completing a morning workout! The endorphins kick in, providing mental clarity and a sense of achievement before 9 AM. Choose an activity you love—whether it’s walking, yoga, running, or a HIIT class—and bonus points if you can share this time with a friend.
Your Nighttime Routine: Prioritise Rest and Recovery
Quality sleep is critical for recovery, especially for women who need more sleep than men to balance hormones, boost energy, reduce cravings, and combat fatigue.
Indulge in a Magnesium Hot Chocolate
If you find it hard to wind down at night, consider a cup of Sleep Well after dinner. It’s like an adult hot chocolate packed with Collagen Peptides, Passion Flower, Ashwagandha, and Magnesium Glycinate—an ideal form of magnesium for supporting sleep. Plus, it’s a delicious treat.
Reflect on Your Day: Cultivate Positivity
Instead of doom scrolling in bed, take time to journal about your day. Ask yourself, “What went well today?” Even on tough days, this practice primes your brain to recognise the positives in your life. Try it for just seven days and watch your mindset transform.
Avoid Late-Night Snacking: Sleep Better
To optimise your sleep, avoid eating and drinking two hours before bedtime. Heavy meals close to sleep can lead to digestive stress, disrupting your body’s recovery processes. If you often wake up during the night to use the bathroom, limit liquid intake during those last two hours to promote uninterrupted sleep.
Dim the Lights: Set the Mood for Sleep
Remember that body clock we talked about? Blue lights from phones and laptops disrupt your Circadian Rhythm, tricking your brain into thinking it’s still daytime. Whenever possible, use blue-blocking glasses or apps like Flux to reduce blue light exposure at night. Dim your environment with red lights, lamps, or even candles to signal that it’s time to wind down.
Ready to Transform Your Routines?
Kickstart your morning and nighttime rituals with our BE WELL BUNDLE this October- Enjoy two superblends designed to energise your day and enhance your sleep.
With Love,
Wendy
