Cycle Syncing Your Evening Routine
Your body’s needs change throughout your menstrual cycle, affecting how you feel both physically and emotionally. By syncing your evening rituals with each phase of your cycle, you can create a deeply nourishing and personalised self-care routine. Whether you’re craving rest during your menstrual phase or feeling energised during ovulation, aligning your wind-down practices with your body’s natural rhythms helps you honour these shifts.
Dive in to discover simple, gentle ways to tailor your evening routine according to the seasons of your cycle — for better sleep, reduced stress, and a deeper connection with yourself.
1. Menstrual Phase (Days 1-7): Rest and Reflect
This is the phase when your period arrives, and it’s a time for rest and retreat. Your energy is at its lowest, and your body craves comfort and warmth. It’s a natural moment to slow down and give yourself permission to be rather than do.
Evening Rituals:
Cosy Comfort: Slip into your comfiest clothes or a warm robe. Create a nest of pillows and blankets, and give yourself the gift of stillness.
Soothing Scents: Try warming essential oils like clary sage, lavender, or rose, which can help ease menstrual cramps and promote relaxation.
Gentle Movement: Opt for restorative yoga poses like child’s pose or legs-up-the-wall. These can be grounding and help alleviate tension in your lower back or abdomen.
Warm Nourishment: Savour a cup of moon milk or ginger tea, which can soothe your digestive system and help relax your muscles.
During this phase, allow your evening ritual to be extra nurturing and restorative. Embrace a slower pace, and let go of any pressure to be productive.
2. Follicular Phase (Days 7-14): New Energy and Creativity
As your period ends, your energy begins to rise. This is the phase where you might feel more refreshed, inspired, and ready to dive back into the world. It’s a wonderful time to bring a bit more playfulness and creativity into your evening routine.
Evening Rituals:
Invigorate Your Space: Open the windows to let in fresh air, or use an uplifting essential oil blend with citrus or peppermint. This can help energise your space and your mood.
Journaling and Goal Setting: Take a few moments to jot down any new ideas or plans that have been bubbling up. This is a great time to dream, brainstorm, and get excited about what’s ahead.
Light Movement: You might feel like doing a bit more active movement, such as a short dance session in your living room or some dynamic yoga flows to shake off the day’s energy.
Nourishing Creativity: Try adding a creative element to your evening, like sketching, knitting, or even cooking a new recipe. This is a time when exploring new things can feel especially satisfying.
In this phase, your evening ritual can be more energising and expressive, aligning with your body’s natural increase in vitality.
3. Ovulatory Phase (Days 14-21): Social and Energised
This is the peak of your cycle, where energy levels are at their highest. You might feel more social, confident, and radiant. It’s a wonderful time to infuse a sense of celebration and connection into your evening routine.
Evening Rituals:
Connect with Loved Ones: If you’re feeling social, this might be the perfect time for an evening walk with a friend, a phone call, or even a small dinner gathering at home.
Playful Movement: Dance it out, do a more vigorous yoga session, or enjoy some cardio if it feels good to your body. This is a time when you may have more physical energy to expend.
Beauty Rituals: You might feel drawn to taking extra care of your appearance — a face mask, a hair treatment, or a luxurious bath can feel particularly nourishing and celebratory.
Heart-Opening Practices: Try incorporating heart-opening stretches or meditation focused on gratitude and connection, reflecting the expansive energy of this phase.
This is a time to enjoy your heightened energy and embrace social or creative activities that bring you joy.
4. Luteal Phase (Days 21-28): Slowing Down and Soothing
As you move closer to your period, your energy begins to wane, and you might notice a desire to turn inward. This phase can bring up more sensitivity, both physically and emotionally. It's time to start winding down and preparing for the rest and reflection of the menstrual phase.
Evening Rituals:
Grounding Practices: Focus on grounding rituals like breathwork, meditation, or a slow, gentle stretch. This can help calm the mind and ease any premenstrual tension.
Declutter and Simplify: Since the luteal phase can bring a heightened sense of overwhelm, take a few minutes to tidy your space. A clear, organised environment can help soothe a cluttered mind.
Soothing Scents and Warmth: Opt for calming essential oils like chamomile, bergamot, or ylang-ylang. You might also enjoy a hot water bottle on your belly or lower back to ease any cramping or discomfort.
Mindful Nourishment: Choose comforting foods that help stabilise your mood or a soothing herbal tea blend with peppermint or raspberry leaf.
During this time, your rituals can focus on simplifying, slowing down, and taking extra care of yourself as you prepare for the upcoming rest period.
Listening to Your Body
The most important part of aligning your evening rituals with your menstrual cycle is tuning into your body and its signals. Each cycle can feel a little different, and your needs may change from month to month. Give yourself the flexibility to adapt your rituals based on what feels best for you in each phase.
Whether it’s leaning into rest during your menstrual phase, harnessing creativity during your follicular phase, celebrating your energy during ovulation, or soothing yourself during the luteal phase — these practices are here to support you in honouring your body’s natural rhythms.
So, pour yourself a cup of tea, dim the lights, and sink into the rhythm of your evening. Your body knows what it needs; all you have to do is listen.
Let me know how these rituals feel for you, and if you have any of your own favourite practices that align with your cycle. I’d love to hear what brings you comfort and joy throughout the month!
