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Unwinding after a demanding day can seem like a chore especially when the day was an extremely busy one and all one can want is to just go to sleep immediately.
Back when I was in medical school, especially as I approach my finals, I used to force myself to follow a specific routine which I eventually looked forward to.
I remembered being occupied with multiple deadlines and on top of that, my finals were just around the corner. I was extremely stressed and the adrenaline rush was intense. However, in some odd way, I did enjoy it. It was like a game for me. But it wasn’t good on my health. My heart rate was constantly elevated and I remembered having this intense headache. Headache is not a common thing for me.
Soon I learned to live with the headache but a constantly elevated heart rate is definitely not a good sign. In addition to that, my blood pressure was constantly high.
I definitely did not want to start binging on beta blockers. I’ve seen some of my fellow batch mates and seniors binging on it like candy and I definitely did not want to be part of that.
Hence, I started establishing a nighttime routine. As much as I want to continue working or just go to sleep, I needed to do this. Here is how I unwind after what I would consider a demanding day, my nighttime routine in medical school.
Chamomile Tea Concoction
I used to make this concoction of chamomile tea, black tea or flower tea, cinnamon and lemon. Occasionally, I would add ginger.
I’d add all the ingredients listed in a pot and fill it with room temperature water. Then I would put it in the fridge. Usually, I’d make this beforehand, the night before so that the water is fully infused the following night.
I dislike brewing all of it in hot water since the chamomile tea would be too strong. Hence, I would cold brew it.
Around 7pm is when I would start binging on my concoction, usually an hour after dinner and before showering.
The amount I would make is about two medium sized containers (since I keep it in containers) or at least a medium pot full.
Warm Shower
I usually keep showering till the end of the night. Does that mean I do not shower in between?
Yes, I do.
I mean I live in Malaysia and the weather is hot and humid most of the time. Plus, I sweat A LOT.
Hence, I usually shower three times a day. Sometimes four.
Once in the morning before classes, another one after classes, sometimes in the evening again (rarely) followed by the last one at night right before I sleep.
The last one is the most therapeutic one as I would usually take my time in the shower and enter my cold room with the humidifier and my night light on. I would usually add some jasmine oil to my humidifier giving a nice smell to the room once I enter it.
A Cold Room
In order to fall asleep, the body temperature needs to be cooler than its usual baseline temperature, I hope you understood what I just wrote.
It is easier to fall asleep faster in a cooler environment than a warm one. Vice versa when waking up, it is easier to wake up in a warm environment than in a cold one.
Hence, I would usually switch the air-conditioning on before I enter the bathroom for my warm shower and switch it off at around 3am. Usually, I would get up in between because I’m freezing. Which is just nice because I usually get up around 4-4:30am naturally.
Lotion
I LOVE the smell of scented lotion.
Since I naturally perspire A LOT, I avoid using any kind of product during the day unless it’s on my elbows, calves, knees and ankles as in the cold environment, they would get dry easily and the grey colour marks can be easily seen.
Besides that, if I were to use it all over my body, it would be really oily and gooey once I start sweating, hence, I avoid it.
However, at night, I would be sleeping in a cold room, hence, that’s the time I would apply moisturiser on my face as well as lotion all over my body.
Just some self-love and for me to smell like cherry blossoms or whatever scent is associated with the lotion I’m using at that time.
Relaxing Music
There are numerous sleep meditation videos on YouTube. I would usually listen to them as I’m laying in bed as it is easier for me to fall asleep while listening to something on.
Usually, I would play something on Netflix, Gilmore Girls is my usual go to. Since, I’ve watched all the seasons countless of times, I wouldn’t bother paying attention to it, just something for me to listen in the background without feeling guilty that I had missed out on what has happened.
But as I approached exams, I find that listening to certain sleep meditation videos helps me reenergise the following day as compared to falling asleep while listening to Netflix.
These are what I would usually do to unwind after a demanding day at least back in medical school and the chamomile tea concoction is what eases my headache and reduces my palpitations as I would go to bed hearing my heart pounding through my chest and it’s not soothing at all.
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The Theoretical Doctor 
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Thank you very much, reading this comment really made my day!
Hope you have a lovely day! 🙂
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