WEBVTT

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Hello, everyone. I' m
a monic, a creek of Labrom'

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s and an expert in beauty.
Welcome to my podcast, beauty and wellness

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pills, a podcast to be beautiful
inside and out with me, you will

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learn that the secret of a harmonious
and balanced beauty always lies inside. Each

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episode is a small listening pilot full
of tips, in which you will discover

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the keys to being and feeling fabulous. You accompany me Hello everyone how good

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you are, as promised, it
is debt. Here I am with that

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episode of the ritual of the night
and with this we would already have that

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map of rituals during the day that
we can do to go let' s

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say going into the right rhythm so
that our well- being and our balance,

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because improve with all these little ideas
that I give you of things that

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you can do to find and feel
much better. The morning ritual is one

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of the first episodes I recorded.
The afternoon ritual you have in the previous

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podcast and today, finally, we
go with that ritual at night, which

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is very important because many people have
many problems of insomnia and I think one

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of the reasons is precisely to not
prepare ourselves in the proper way to enter

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that moment of quietness, of soul
and of tranquility. First step to making

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the evening ritual is to have done
the afternoon ritual. Don' t cheat

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on me, because the afternoon ritual
is the preamble to the evening ritual.

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This is like getting on the job
without having done the previous work before,

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because it is not the same,
So the first you refresh the afternoon ritual

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and then you can start to follow
all the advice that I am going to

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give you so that the evening ritual
will help you to sleep and rest.

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Optimally. One of the common points
that the evening ritual has with the afternoon

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ritual is the theme of enlightenment and
is that at night we must always have

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lighter lights that are not out lights
and that invite to enter in mode of

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rest, just like our phones have
that plane mode, that way disconnect,

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etcetera. Well, that' s
something that we should do without the need

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for a phone that reminds us that
it' s time to rest, to

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stop, to dedicate ourselves to other
things so, light is dim candles.

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We can continue with the theme of
candles, which always bring a lot of

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warmth and an environment at the end
that invites relaxation and rest. And then

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let' s talk about feeding for
the simple fact that what we' re

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going to have for dinner is very
important for the quality of the rest.

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That is to say, there are
foods that favor sleep, that favor rest

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and, on the contrary, there
are foods that, although we do not

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realize, what they will do is
that we rest worse, that we do

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a worse digestion. And, therefore, all this affects rest, so once

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we already put on the autopilot,
as I say, it' s nighttime

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time to rest, dinner, because
the first thing we' re going to

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start with is with a proper dinner. And here I have to tell you

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that animal proteins are not very advisable
at night, because digestion gets slower,

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it is a heavier meal to digest
and therefore it affects the rest carbohydrates,

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because they will have good reputation depending
on who writes the book, etc.

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I already know that I always go
to the balance of things and the balance

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in which we really must find ourselves
and what we want is to have a

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balanced diet. Therefore, and following
this theory of balance, there are foods

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such as quinoa or fruits like cherries
or bananas, which is very rich in

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tryptophan and even magnesium, that what
they are going to do is to favor,

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that we are going to sleep better. You don' t always say

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good, because a glass of milk
before bed does not drink milk a banana.

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Cherries are a fruit that we find
very little time in the calendar,

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but they are a magnificent ally to
sleep when we come to times where we

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don' t have a problem sleeping, but we do get up more at

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night, because, for example,
we can introduce to our dinner some fruit

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like raisins, which have a wonderful
property that I tell you around here.

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I don' t know if in
some other podcast I' ve talked about

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it, but what they do is
that you don' t have to get

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up to the bathroom so many times, even if you have a child who

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pees in bed, who has this
problem, who has such a deep sleep

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because consuming blueberries is phenomenal so that
there isn' t that need to go

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to the bathroom so many times and, therefore, at our age we are

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not interrupted sleep and we can have
a more rested sleep. Then, of

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course, there are vitamins that should
not be taken at night. This also

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has to be part of the ritual, because some have or have lots of

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vitamins or supplements we take, and
it is important to know that you can

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not take all the supplements because when
we remember or when we feel like it,

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but that each supplement has an hour
in which it is better to administer.

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So, for example, a vitamin
C is normal to take in the

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morning, because if we take it
at night, then we' re going

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to have trouble sleeping. Instead,
a magnesium, because it goes phenomenal at

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night. And also, if you
have any problems, because with menopauses or

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foci, insomnia, etcetera, it
will favor greatly, because that improves those

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hot flashes, that we sleep better, that we are more relaxed. So,

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then, when it comes to introducing
those supplements, because knowing that there

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are supplements we have to introduce,
yes or yes at that time before bedtime.

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Then, another of the things that
also goes very well at night are,

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for example, more quinoa salads,
a French tortilla, a light dinner

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where we won' t charge,
let' s say the body with which

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it has to do a very powerful
job at night. Then there is another

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theme that, when it comes to
sleeping, is important, when it comes

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to creating that ritual and it is
turning your room into a resting temple.

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Today, most of us have televisions
in the room. I' ve got

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it too, but I like it
a lot sometimes. There is a screen

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that one day my friend Susana told
me, that from here I send a

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kiss to Susana and is that you
put a fireplace you are looking on YouTube,

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fireplace four k fireplace. And then
it' s that I love it,

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because there are times when I'
ve already finished giving dinners or picking

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up the kitchen, etc, because
to go into my room and suddenly,

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then put on a Chimeneite table and
put on a little music, sit in

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my room to relax, get a
good book. The screens I' m

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sorry to tell you that you know
that light they shed, because many times

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it makes the brain think it'
s more day than it is and it

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costs it to go. Let'
s say self- programming for rest,

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so an hour before what we think
we fall asleep we should turn off all

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the screens and we should turn off
the cell phone, that is, turn

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it off, not leave it on
where we' re going to get in,

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because forty zero, signals, etc, that will make the rest not

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the same. I always say good
if they' re going to give you

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bad news, better asleep and in
the morning than in the middle of the

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night. Therefore, the devices are
very careful and you have to know how

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to use them and also know how
to disconnect at night. It' s

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okay. I am a generation that
we have lived without motive and absolutely nothing

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happens. For turning it off and
forgetting about it for a few hours.

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Actually, I recommend it. Another
of the things that is also worth doing

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in that evening ritual to pick a
schedule and point out a little bit everything

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we have to do the next day. This is because I tell you,

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because really, when we have a
lot of worries in our heads and we

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are with everything we have to do
around here, over there and over there,

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if we don' t shape it, many times all that starts to

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appear in the middle of the night. We even begin to dream sometimes about

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things that we have to do,
therefore, to dedicate a little time,

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to put those thoughts in order and
dump them on a paper, to write

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and to leave embodied everything that we
are going to structure the next day makes

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you go to sleep as with the
clear ideas, with a little feeling of

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worth, because I already know what
there is tomorrow. I don' t

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have to worry, because I have
everything under control from my point of view.

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Then we know that then we go
down a new day and things happen

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outside of us. But yes,
we, from our capacity, do put

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in a framework and organize that day
as to the order of how we are

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going to do things, what we
have to do. That' s going

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to allow the rest to be much
longer. Another of the things I also

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really like to do at night is
the theme of the beauty and wellness ritual.

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That little while we can be in
our bathroom and take extra care of

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the skin to the body. It
is something that will certainly reverse a benefit

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at the energy level, of the
balance of the central nervous system and will

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help to make the rest greater.
Within the rituals that we can do of

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beauty, I would advise you facial
massage. It' s something that doesn

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' t take long and that about
ten minutes with a facial massage, for

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example, with an oil like it
can be a sensitive skin of approm that

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is not only a seron for sensitive
skins, but also has a characteristic that

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is has a very high composition in
camomilla the band or if you have there

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for case, also oil of the
diluted band. Always clear, because they

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are oils that favor relaxation, calmness
and, therefore, they will help us,

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to rest better, to sleep better
the band. It has many studies

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that have been associated with help in
migraines, helps with headaches, helps with

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insomnia, because it is an essential
oil that has a very large rebalancing power

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and, therefore, is a tool
that we can use when looking for a

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greater rest. Another thing we can
do at night too is to take a

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hot bath. A bath is one
of the most ancient ways we really have

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to disconnect, to relax, to
dissolve the tensions of the day and to

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go to bed. In a state
that few things can in so little time

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say leaving the organism so prepared for
the moment of sleep is very important.

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Then I know that there is a
tendency to eliminate bathtubs in many modern homes.

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But I will always, always,
always talk about the wonderful benefits of

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a hot bath, neither very hot, but warm, in which we can

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add relaxing salts, we can add
oils to the bathroom. And all this

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is going to make that moment of
the night, that moment when everything is

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silent in the house, because we
can get even more benefit from it As

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the children get older, because maybe
we have more time to dedicate ourselves to

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them. And when children are younger
and you have a routine marked with specific

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sleep schedules, that will help you
have more time to take care of yourself

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more time to be well, because
if you are not well, it is

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very difficult for those around you to
be well. Then I always know that

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I advocate self- care, but
not as a tendency, neither viety nor

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anything, but because the human being
is here to receive, to give,

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to learn and, of course,
all these things, the optimal way to

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do them is to always be in
balance. Imbalance is what brings a lot

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of problems, a lot of diseases
and, therefore, all this, which

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may seem very superficial in rituals or
beauty or well- being, has a

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lot, a lot more importance than
it is given in many occasions Another thing

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that I would like to emphasize is
something that is used a lot that we

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see in movies, which is even
a habit and is the subject of one

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comes home and I am going to
relax and I am going to have a

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drink of wine, a drink of
alcohol. Alcohol and I say it a

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lot, I don' t usually
drink some special occasion to toast, etcetera.

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But alcohol can give us that first
moment of thinking that it' s

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relaxing us. But it is not
so and the alcohol is full of sugar

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and, therefore, as time begins
to pass, there will first be that

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effect of relaxation and then there will
be an effect in which we will totally

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lose that state and we will wake
up from sleep and will not let us

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sleep with the optimal conditions and,
therefore, in that ritual of the night,

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because I am very sorry, but
there is no place for alcohol.

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Yes, they have a place just
like in the afternoon ritual, since drinks

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that will make us feel comfortable at
ease. It is true that you have

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to get very hydrated too and that
many people, perhaps because they think there.

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I' m not drinking anything,
because then I have to go to

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the bathroom, etcetera. But it
is important to be hydrated, it is

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important to drink infusions again nothing with
tea, drinks that really induce sleep.

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If we have problems with insomnia,
etcetera, or having trouble sleeping. There

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is something that will also help us, which is the habit, for example,

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of reading. Reading will always create
a world more connected to the interior

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than to the exterior. It is
true that when we watch a movie,

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a series also relax, but we
are more connected to what happens outside when

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we read. There is something that
occurs within us, where we enter that

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book and become practically one of the
protagonists of the book, we can identify

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with one of the characters, and
this makes us go as we talked about

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other things, because entering a non- vegetative but almost trance state, there

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are times that if one is reading
and is deep inside the child book,

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someone enters the room and it is
not like when you are watching a film,

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it is that he enters and it
is as if someone had entered a

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sacred part where he should not enter. This connection that readers have with the

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book is something that you don'
t like to read. I invite you

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even if it is a reading,
because it doesn' t have to be

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a novel, It can be an
essay, it can be a book of

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decoration, it can be a book
of motivating phrases. One can read many

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things, maps, comics, but
it is an activity that really makes us

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forget about ourselves, makes us enter
another world, makes us visualize the word.

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It is also a way to rest
the mind and it is one of

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the habits that are most effective when
it comes to sleep and sleep. Another

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thing we should also try to do
is to make sure that between the least

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light possible from the outside, although
this is something that there are times that

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people get used to sleeping with light, but in general, when there is

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much light the rest is altered.
Then you have to try, create a

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sacred cocún there as if it were
a sacred uterus, and close the curtains,

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the blinds, if we have,
if we cannot also use antifaces.

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But the darkness does favor a much
better rest, for deep perhaps let us

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say. And another of the things
that I also like very much in the

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ritual of the night is on the
nightstand where we have, then, our

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water, our little things. That
we like to have close is to have

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the best, because make a balm
and apply ourselves a little, because in

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the hands, give us a little
massage in the hands, while we are

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at the best, because instead of
reading, watching TV or conversation, because

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in the end the touch is important. If we have a couple an activity

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also very much to see. There
are times when my words go away.

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But as I would say good,
because it fills you a lot and that

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makes the connection between the couple excellent, it is the walking of a massage,

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for example, massaging on the feet, since you to your partner,

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more make the feet. If you
don' t have a partner, then

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the good thing is that at the
feet we get well, then the back.

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We can give ourselves a back massage, because it is very difficult,

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but the feet are, and then
the feet are a fundamental part of the

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body. We' re walking with
our feet all day. So, at

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bedtime, you' re how important
it is to massage your foot, your

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toes. Reflexology. You know that
he studies all the connections and moves every

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organ of the body, every part
of the body, to a foot area.

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So, in the end, like
I say, if we massage the

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whole foot, we' re massaging
the whole body. And it' s

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amazing how a foot massage gets you
to completely relax, take off the stress

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and anxiety and get you to relax
and sleep great. I will not tire

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of emphasizing the importance of massage when
relaxing the central nervous system. It'

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s fundamental. I mean, we
have a very big burden, because life

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is not easy, life is full
of challenges, of revelries, of changes

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of direction. Then adapting to all
this is a job. And the day

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has twenty- four hours and we
have to understand that in twenty- four

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hours there must be time for everything, time for energy, to do things

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and time also to rest completely.
Finally, it is also important to use

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properly heating or air conditioning, fans, etc. Temperature is one of the

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things that can affect bedtime the most. So the ideal thing is that it

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won' t be too hot or
too cold, because in the end we

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' re staying still and reaching a
temperature, because it' s average and

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in which we have to move between
twenty, twenty degrees, no more or

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less. There are very comfortable anglings. There are materials like cotton, which

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is worth investing in some sheets.
100% cotton, because we' re

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going to sleep better, we'
re not going to sweat so much.

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It is a material that is ideal
when it comes to finding sleep, yarn,

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cotton. Then there are those who
like to sleep with feathers or with

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feather pillows. Pillows are also fundamental
in that ritual of going to sleep and

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talking about pillows, I wanted to
talk to you about something very important,

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which is that aroma that we have
in the room. How we aromatize the

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room when we go to sleep.
It matters to ventilate the room in the

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morning and I also like to vent
a little before going to sleep. And

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then there are people who like to
sleep with the window open, with my

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little son, me who doesn'
t care if it' s winter and

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is denying that he opens the window. And, for example, I like

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to sleep with the window closed completely
and I like to aromatize the room.

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We have to understand that the sense
of smell is very, very powerful and

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that there are aromas that we associate
with rest or pleasurable and also help that

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rest. We can do it through
candles to light a candle always, always

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turn it off when we begin to
notice sleep, because we should never sleep

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with candles lit. I really like
to spray my pillows, for example,

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with the Mandarin hour air freshener,
because it is a fragrance that gives me

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joy, gives me well- being, generates high and positive vibrations. And

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then, she' s a france
I like a lot. But, there

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are times that maybe, because I
feel more like the rose or I'

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m more of a more woody smell. Then I' m playing. I

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' m playing with that and it' s one of the things that points

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to me that my moment of cave
has come, my moment of temple,

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my moment of disconnection. It is
a tool that we have there again I

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talk about the tools of that box, that we have full of things that

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can help us and that if you
have not tried it, because I invite

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you, it is not necessary even
if you do not have at hand an

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air freshener or some perfume that you
like something, because you can put on

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a few drops. And the truth
is that to me it' s an

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important ritual, they said burning the
lemon tree slept with a few drops.

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In fact, number five. Well, obviously, there are things that comfort

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us and make us feel more protected
and therefore make us sleep better. And

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well all this that I' m
telling you, because these are small things

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that are going to help us find
a better rest, to be quieter and

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to enter into that period in which
the body, the skin in the mind

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must be rebalanced, rest and enter
the sleep and for which it costs you

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a little more. There is a
ritual that I also very much like to

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recommend before sleep, is to practice
exercises of conscious breathing and as I told

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you, because I want to finish
this ritual at night emphasizing the importance of

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breathing what we Hindus call pranayama,
which is simply to enter into consciousness that

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breathing is life and that with every
exercise we do we are injecting life energy

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into the body and we are taking
it. Let' s say to oxygenate

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proactively within all the conscious breathing exercises
we can do, because we always breathe.

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That' s why I' m
talking about conscious breathing and I think

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one day I' d dedicate some
more in- depth episode to this topic,

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because there are some that are going
to induce sleep because of the kind

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of breathing that we exercise, because
some kind of breathing, there are exercises

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that are doing that are giving energy, that give vigor and others that,

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quite the contrary, are sedating.
And then these exercises are the ones we

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should do, because at night there
is a very easy one and I think

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I have ever told you about it, that it is good that you cover

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one of the nostrils. You take
air through the open pit, and then

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you cover the open pit, and
you cast the air through the opposite pit.

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And by repeating this exercise, I
just gave the microphone that when you

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say it' s happened, you
know I was doing my own exercise.

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Well, you' re going to
notice how this guided breath, that conscious

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breath, is going to plunge you
into a wonderful state of relaxation. And

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so the other thing that can also
be done at night and before sleep is

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to meditate And I speak of meditation
as a silence, also a conscious silence,

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where we connect with what is not
seen, where we connect with what

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we know is, but we cannot
touch. And I don' t care

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if she likes to pray repeat mantras
or just close her eyes and visualize.

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This is also a conscious act of
leaving some of those day- to-

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day concerns and connecting with another part
of the brain, which is going to

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have some spectacular benefits when it comes
to relaxing, removing anxiety, removing stress,

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etcetera. And, therefore, let' s go over it before we

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say goodbye. All these stellar moments
of our ritual of the night and we

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will start by remembering the food,
a correct diet, a diet that we

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do not have strong, that we
do not swell for sweet desserts, to

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see a little chocolate, although I
am not chocolate or candy, because it

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goes well, but a chocolate mus
at night is a no. The light

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dims the rituals of beauty that behave
massage on the face relaxation through foot massage,

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the connection with our partner, the
hearing of quiet music, the reading

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of reading habits and then, finally, as we talked, those breathing exercises

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and those conscious meditations that are going
to plunge us into that wonderful state,

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which must be the rest for the
morning to be able to face a new

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day with the duties well done,
remember also of the list. Well,

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I hope you liked this episode,
that you can use these little tips,

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this little wellness pill that I leave
to you today and that you start putting

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00:32:32.839 --> 00:32:37.440
all this into practice and tell me
how it works for you. Well,

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00:32:37.720 --> 00:32:44.759
here I am and you know that
I read to you that you can write

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00:32:44.839 --> 00:32:52.079
to me and that I love to
share all my discoveries on this journey of

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00:32:52.079 --> 00:33:02.240
life with all of you. Thank
you. I hope you liked today'

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00:33:02.319 --> 00:33:07.920
s beauty and wellness pill. If
you want to know more vietutive beauty rituals

330
00:33:07.960 --> 00:33:15.039
and my tips to feel better,
you can find me on my social networks

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00:33:15.160 --> 00:33:21.160
of Abroum mónica Zeño and on my
website of Labroum com where you will discover

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00:33:21.200 --> 00:33:23.240
my universe of cosmetic for body and
soul created for the delight of the senses.

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00:33:23.799 --> 00:33:29.039
If you liked the episode tell your
friends the secret, share it on

334
00:33:29.079 --> 00:33:32.599
social media and if you have time, leave me a review and five stars

335
00:33:32.599 --> 00:33:38.119
on Apple Podcast. So, our
constellation will continue to grow and we will

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00:33:38.119 --> 00:33:57.200
reach more people, a hug through
the networks and until the next episode