Hello, everyone. I' m a monic, a creek of Labrom' s and an expert in beauty. Welcome to my podcast, beauty and wellness pills, a podcast to be beautiful inside and out with me, you will learn that the secret of a harmonious and balanced beauty always lies inside. Each episode is a small listening pilot full of tips, in which you will discover the keys to being and feeling fabulous. You accompany me Hello everyone how good
you are, as promised, it is debt. Here I am with that episode of the ritual of the night and with this we would already have that map of rituals during the day that we can do to go let' s say going into the right rhythm so that our well- being and our balance, because improve with all these little ideas that I give you of things that you can do to find and feel much better. The morning ritual is one
of the first episodes I recorded. The afternoon ritual you have in the previous podcast and today, finally, we go with that ritual at night, which is very important because many people have many problems of insomnia and I think one of the reasons is precisely to not prepare ourselves in the proper way to enter that moment of quietness, of soul and of tranquility. First step to making
the evening ritual is to have done the afternoon ritual. Don' t cheat on me, because the afternoon ritual is the preamble to the evening ritual. This is like getting on the job without having done the previous work before, because it is not the same, So the first you refresh the afternoon ritual and then you can start to follow all the advice that I am going to give you so that the evening ritual will help you to sleep and rest.
Optimally. One of the common points that the evening ritual has with the afternoon ritual is the theme of enlightenment and is that at night we must always have lighter lights that are not out lights and that invite to enter in mode of rest, just like our phones have that plane mode, that way disconnect, etcetera. Well, that' s something that we should do without the need for a phone that reminds us that it' s time to rest, to stop, to dedicate ourselves to other things so, light is dim candles.
We can continue with the theme of candles, which always bring a lot of warmth and an environment at the end that invites relaxation and rest. And then let' s talk about feeding for the simple fact that what we' re going to have for dinner is very important for the quality of the rest. That is to say, there are foods that favor sleep, that favor rest and, on the contrary, there are foods that, although we do not realize, what they will do is that we rest worse, that we do
a worse digestion. And, therefore, all this affects rest, so once we already put on the autopilot, as I say, it' s nighttime time to rest, dinner, because the first thing we' re going to
start with is with a proper dinner. And here I have to tell you that animal proteins are not very advisable at night, because digestion gets slower, it is a heavier meal to digest and therefore it affects the rest carbohydrates, because they will have good reputation depending on who writes the book, etc. I already know that I always go to the balance of things and the balance in which we really must find ourselves and what we want is to have a
balanced diet. Therefore, and following this theory of balance, there are foods such as quinoa or fruits like cherries or bananas, which is very rich in tryptophan and even magnesium, that what they are going to do is to favor, that we are going to sleep better. You don' t always say good, because a glass of milk before bed does not drink milk a banana.
Cherries are a fruit that we find very little time in the calendar, but they are a magnificent ally to sleep when we come to times where we don' t have a problem sleeping, but we do get up more at night, because, for example, we can introduce to our dinner some fruit like raisins, which have a wonderful property that I tell you around here.
I don' t know if in some other podcast I' ve talked about it, but what they do is that you don' t have to get up to the bathroom so many times, even if you have a child who pees in bed, who has this problem, who has such a deep sleep because consuming blueberries is phenomenal so that there isn' t that need to go to the bathroom so many times and, therefore, at our age we are not interrupted sleep and we can have a more rested sleep. Then, of
course, there are vitamins that should not be taken at night. This also has to be part of the ritual, because some have or have lots of vitamins or supplements we take, and it is important to know that you can not take all the supplements because when we remember or when we feel like it, but that each supplement has an hour in which it is better to administer. So, for example, a vitamin C is normal to take in the morning, because if we take it at night, then we' re going
to have trouble sleeping. Instead, a magnesium, because it goes phenomenal at night. And also, if you have any problems, because with menopauses or foci, insomnia, etcetera, it will favor greatly, because that improves those hot flashes, that we sleep better, that we are more relaxed. So, then, when it comes to introducing those supplements, because knowing that there are supplements we have to introduce, yes or yes at that time before bedtime.
Then, another of the things that also goes very well at night are, for example, more quinoa salads, a French tortilla, a light dinner where we won' t charge, let' s say the body with which it has to do a very powerful job at night. Then there is another theme that, when it comes to sleeping, is important, when it comes to creating that ritual and it is turning your room into a resting temple. Today, most of us have televisions in the room. I' ve got
it too, but I like it a lot sometimes. There is a screen that one day my friend Susana told me, that from here I send a kiss to Susana and is that you put a fireplace you are looking on YouTube, fireplace four k fireplace. And then it' s that I love it, because there are times when I' ve already finished giving dinners or picking up the kitchen, etc, because to go into my room and suddenly, then put on a Chimeneite table and put on a little music, sit in
my room to relax, get a good book. The screens I' m sorry to tell you that you know that light they shed, because many times it makes the brain think it' s more day than it is and it costs it to go. Let' s say self- programming for rest, so an hour before what we think we fall asleep we should turn off all the screens and we should turn off the cell phone, that is, turn it off, not leave it on where we' re going to get in, because forty zero, signals, etc, that will make the rest not
the same. I always say good if they' re going to give you bad news, better asleep and in the morning than in the middle of the night. Therefore, the devices are very careful and you have to know how to use them and also know how to disconnect at night. It' s okay. I am a generation that we have lived without motive and absolutely nothing happens. For turning it off and forgetting about it for a few hours.
Actually, I recommend it. Another of the things that is also worth doing in that evening ritual to pick a schedule and point out a little bit everything we have to do the next day. This is because I tell you, because really, when we have a lot of worries in our heads and we are with everything we have to do around here, over there and over there, if we don' t shape it, many times all that starts to
appear in the middle of the night. We even begin to dream sometimes about things that we have to do, therefore, to dedicate a little time, to put those thoughts in order and dump them on a paper, to write and to leave embodied everything that we are going to structure the next day makes you go to sleep as with the clear ideas, with a little feeling of worth, because I already know what there is tomorrow. I don' t have to worry, because I have everything under control from my point of view.
Then we know that then we go down a new day and things happen outside of us. But yes, we, from our capacity, do put in a framework and organize that day as to the order of how we are going to do things, what we have to do. That' s going to allow the rest to be much longer. Another of the things I also really like to do at night is the theme of the beauty and wellness ritual. That little while we can be in our bathroom and take extra care of
the skin to the body. It is something that will certainly reverse a benefit at the energy level, of the balance of the central nervous system and will help to make the rest greater. Within the rituals that we can do of
beauty, I would advise you facial massage. It' s something that doesn ' t take long and that about ten minutes with a facial massage, for example, with an oil like it can be a sensitive skin of approm that is not only a seron for sensitive skins, but also has a characteristic that is has a very high composition in camomilla the band or if you have there for case, also oil of the diluted band. Always clear, because they are oils that favor relaxation, calmness and, therefore, they will help us,
to rest better, to sleep better the band. It has many studies that have been associated with help in migraines, helps with headaches, helps with insomnia, because it is an essential oil that has a very large rebalancing power and, therefore, is a tool that we can use when looking for a greater rest. Another thing we can do at night too is to take a hot bath. A bath is one of the most ancient ways we really have to disconnect, to relax, to dissolve the tensions of the day and to
go to bed. In a state that few things can in so little time say leaving the organism so prepared for the moment of sleep is very important. Then I know that there is a tendency to eliminate bathtubs in many modern homes. But I will always, always, always talk about the wonderful benefits of a hot bath, neither very hot, but warm, in which we can
add relaxing salts, we can add oils to the bathroom. And all this is going to make that moment of the night, that moment when everything is silent in the house, because we can get even more benefit from it As the children get older, because maybe we have more time to dedicate ourselves to
them. And when children are younger and you have a routine marked with specific sleep schedules, that will help you have more time to take care of yourself more time to be well, because if you are not well, it is very difficult for those around you to be well. Then I always know that I advocate self- care, but not as a tendency, neither viety nor anything, but because the human being is here to receive, to give, to learn and, of course, all these things, the optimal way to
do them is to always be in balance. Imbalance is what brings a lot of problems, a lot of diseases and, therefore, all this, which may seem very superficial in rituals or beauty or well- being, has a lot, a lot more importance than it is given in many occasions Another thing that I would like to emphasize is something that is used a lot that we see in movies, which is even a habit and is the subject of one comes home and I am going to relax and I am going to have a
drink of wine, a drink of alcohol. Alcohol and I say it a lot, I don' t usually drink some special occasion to toast, etcetera. But alcohol can give us that first moment of thinking that it' s
relaxing us. But it is not so and the alcohol is full of sugar and, therefore, as time begins to pass, there will first be that effect of relaxation and then there will be an effect in which we will totally lose that state and we will wake up from sleep and will not let us sleep with the optimal conditions and, therefore, in that ritual of the night, because I am very sorry, but there is no place for alcohol. Yes, they have a place just like in the afternoon ritual, since drinks
that will make us feel comfortable at ease. It is true that you have to get very hydrated too and that many people, perhaps because they think there. I' m not drinking anything, because then I have to go to the bathroom, etcetera. But it is important to be hydrated, it is important to drink infusions again nothing with tea, drinks that really induce sleep.
If we have problems with insomnia, etcetera, or having trouble sleeping. There is something that will also help us, which is the habit, for example, of reading. Reading will always create a world more connected to the interior than to the exterior. It is true that when we watch a movie, a series also relax, but we are more connected to what happens outside when
we read. There is something that occurs within us, where we enter that book and become practically one of the protagonists of the book, we can identify with one of the characters, and this makes us go as we talked about other things, because entering a non- vegetative but almost trance state, there are times that if one is reading and is deep inside the child book, someone enters the room and it is not like when you are watching a film, it is that he enters and it is as if someone had entered a
sacred part where he should not enter. This connection that readers have with the book is something that you don' t like to read. I invite you even if it is a reading, because it doesn' t have to be a novel, It can be an essay, it can be a book of decoration, it can be a book of motivating phrases. One can read many things, maps, comics, but it is an activity that really makes us forget about ourselves, makes us enter another world, makes us visualize the word.
It is also a way to rest the mind and it is one of the habits that are most effective when it comes to sleep and sleep. Another thing we should also try to do is to make sure that between the least light possible from the outside, although this is something that there are times that people get used to sleeping with light, but in general, when there is
much light the rest is altered. Then you have to try, create a sacred cocún there as if it were a sacred uterus, and close the curtains, the blinds, if we have, if we cannot also use antifaces. But the darkness does favor a much better rest, for deep perhaps let us say. And another of the things that I also like very much in the ritual of the night is on the nightstand where we have, then, our
water, our little things. That we like to have close is to have the best, because make a balm and apply ourselves a little, because in the hands, give us a little massage in the hands, while we are at the best, because instead of reading, watching TV or conversation, because in the end the touch is important. If we have a couple an activity also very much to see. There are times when my words go away.
But as I would say good, because it fills you a lot and that makes the connection between the couple excellent, it is the walking of a massage, for example, massaging on the feet, since you to your partner, more make the feet. If you don' t have a partner, then the good thing is that at the feet we get well, then the back. We can give ourselves a back massage, because it is very difficult, but the feet are, and then the feet are a fundamental part of the
body. We' re walking with our feet all day. So, at bedtime, you' re how important it is to massage your foot, your toes. Reflexology. You know that he studies all the connections and moves every organ of the body, every part of the body, to a foot area. So, in the end, like I say, if we massage the whole foot, we' re massaging the whole body. And it' s amazing how a foot massage gets you to completely relax, take off the stress and anxiety and get you to relax and sleep great. I will not tire
of emphasizing the importance of massage when relaxing the central nervous system. It' s fundamental. I mean, we have a very big burden, because life is not easy, life is full of challenges, of revelries, of changes of direction. Then adapting to all this is a job. And the day has twenty- four hours and we have to understand that in twenty- four hours there must be time for everything, time for energy, to do things
and time also to rest completely. Finally, it is also important to use properly heating or air conditioning, fans, etc. Temperature is one of the things that can affect bedtime the most. So the ideal thing is that it won' t be too hot or too cold, because in the end we ' re staying still and reaching a temperature, because it' s average and in which we have to move between twenty, twenty degrees, no more or less. There are very comfortable anglings. There are materials like cotton, which
is worth investing in some sheets. 100% cotton, because we' re going to sleep better, we' re not going to sweat so much. It is a material that is ideal when it comes to finding sleep, yarn, cotton. Then there are those who like to sleep with feathers or with feather pillows. Pillows are also fundamental in that ritual of going to sleep and talking about pillows, I wanted to talk to you about something very important, which is that aroma that we have in the room. How we aromatize the
room when we go to sleep. It matters to ventilate the room in the morning and I also like to vent a little before going to sleep. And then there are people who like to sleep with the window open, with my little son, me who doesn' t care if it' s winter and is denying that he opens the window. And, for example, I like to sleep with the window closed completely and I like to aromatize the room.
We have to understand that the sense of smell is very, very powerful and that there are aromas that we associate with rest or pleasurable and also help that rest. We can do it through candles to light a candle always, always turn it off when we begin to notice sleep, because we should never sleep with candles lit. I really like to spray my pillows, for example, with the Mandarin hour air freshener, because it is a fragrance that gives me
joy, gives me well- being, generates high and positive vibrations. And then, she' s a france I like a lot. But, there are times that maybe, because I feel more like the rose or I' m more of a more woody smell. Then I' m playing. I ' m playing with that and it' s one of the things that points to me that my moment of cave has come, my moment of temple,
my moment of disconnection. It is a tool that we have there again I talk about the tools of that box, that we have full of things that can help us and that if you have not tried it, because I invite you, it is not necessary even if you do not have at hand an air freshener or some perfume that you like something, because you can put on a few drops. And the truth is that to me it' s an important ritual, they said burning the lemon tree slept with a few drops.
In fact, number five. Well, obviously, there are things that comfort us and make us feel more protected and therefore make us sleep better. And well all this that I' m telling you, because these are small things that are going to help us find a better rest, to be quieter and to enter into that period in which the body, the skin in the mind must be rebalanced, rest and enter the sleep and for which it costs you
a little more. There is a ritual that I also very much like to recommend before sleep, is to practice exercises of conscious breathing and as I told you, because I want to finish this ritual at night emphasizing the importance of breathing what we Hindus call pranayama, which is simply to enter into consciousness that breathing is life and that with every exercise we do we are injecting life energy
into the body and we are taking it. Let' s say to oxygenate proactively within all the conscious breathing exercises we can do, because we always breathe.
That' s why I' m talking about conscious breathing and I think one day I' d dedicate some more in- depth episode to this topic, because there are some that are going to induce sleep because of the kind of breathing that we exercise, because some kind of breathing, there are exercises that are doing that are giving energy, that give vigor and others that,
quite the contrary, are sedating. And then these exercises are the ones we should do, because at night there is a very easy one and I think I have ever told you about it, that it is good that you cover one of the nostrils. You take air through the open pit, and then you cover the open pit, and you cast the air through the opposite pit. And by repeating this exercise, I just gave the microphone that when you say it' s happened, you know I was doing my own exercise.
Well, you' re going to notice how this guided breath, that conscious breath, is going to plunge you into a wonderful state of relaxation. And so the other thing that can also be done at night and before sleep is to meditate And I speak of meditation as a silence, also a conscious silence, where we connect with what is not seen, where we connect with what we know is, but we cannot touch. And I don' t care if she likes to pray repeat mantras or just close her eyes and visualize.
This is also a conscious act of leaving some of those day- to- day concerns and connecting with another part of the brain, which is going to have some spectacular benefits when it comes to relaxing, removing anxiety, removing stress, etcetera. And, therefore, let' s go over it before we
say goodbye. All these stellar moments of our ritual of the night and we will start by remembering the food, a correct diet, a diet that we do not have strong, that we do not swell for sweet desserts, to see a little chocolate, although I am not chocolate or candy, because it goes well, but a chocolate mus at night is a no. The light dims the rituals of beauty that behave massage on the face relaxation through foot massage, the connection with our partner, the hearing of quiet music, the reading
of reading habits and then, finally, as we talked, those breathing exercises and those conscious meditations that are going to plunge us into that wonderful state, which must be the rest for the morning to be able to face a new day with the duties well done, remember also of the list. Well, I hope you liked this episode, that you can use these little tips, this little wellness pill that I leave to you today and that you start putting
all this into practice and tell me how it works for you. Well, here I am and you know that I read to you that you can write to me and that I love to share all my discoveries on this journey of life with all of you. Thank you. I hope you liked today'
s beauty and wellness pill. If you want to know more vietutive beauty rituals and my tips to feel better, you can find me on my social networks of Abroum mónica Zeño and on my website of Labroum com where you will discover my universe of cosmetic for body and soul created for the delight of the senses. If you liked the episode tell your friends the secret, share it on social media and if you have time, leave me a review and five stars
on Apple Podcast. So, our constellation will continue to grow and we will reach more people, a hug through the networks and until the next episode