Sleeping is one of the most important parts of our lives and wellbeing. When we sleep, our bodies repair themselves and enable us to get through the next day. A lack of sleep can lead to a number of health concerns and serious issues in our lives, as many people experience.
With a world that is so busy, and things like technology and social media, our sleep as humans has only gotten worse over the last few decades.
However, there are some things that you can do to help yourself get a better night’s sleep. So, if you’re struggling to feel well-rested in the morning, you might consider checking these out and making a few changes.
What Do We Mean By A Bedtime Ritual?
When we’re talking about bedtime rituals, we are referring to the things that you do before going to bed. Typically, it’s made up of a few relaxing activities that will help you get to sleep and rest well.
They are things that will help you wind down after your day, and feel prepared to sleep, rather than stay up worrying over events.
Many people do things before they go to bed to help them feel relaxed and sleepy. When these activities are done consistently over time, they turn into a bedtime ritual (see also ‘What Crystals Help With Sleep?‘). These can be super simple things, or a little more complex.
It’s all down to the person and what they will or will not feel like doing when that time of night finally comes around.
Bedtime Rituals To Help You Get A Better Night’s Sleep
Enjoy A Warm Bath
A warm bath is a great way to get yourself to relax and unwind. The warm water will help you relax your muscles after a long day, and you can even add things like bath salts, bath bombs, or even essential oils.
These are all great things to help you relax and just a deep breath after your working hours.
If you want a super relaxing bath, why not try some lavender essential oils or back salts? They will instantly make you want to go to sleep.
Meditate
Meditation is a good way for people to help relax their minds and bodies. However, there are several ways that you can meditate, depending on your preferences and abilities. You can meditate while sitting, or lying in bed.
The best kind of meditation is typically done when sitting, as it allows you to work your body and mind at the same time.
There are three popular kinds of meditation that you might want to try next time you’re preparing for bed. Let’s go through them below:
- Mindfulness – you focus on your breathing and clear your mind. Simply by doing this, you should start to feel calmer and more relaxed. Deep breathing helps the body feel more relaxed. This form of meditation requires a little discipline, however, so if you aren’t used to it, you might want to try the form of meditation below.
- Guided Visualization – a beginner-friendly technique that is great for inducing sleep. With this kind of meditation, you will focus only on positive experiences, and gradually get yourself sleepy. The great news is there are a number of apps that walk you through everything you need to know, so check them out.
- Transcendental Meditation – this advanced meditation technique revolves around you seeking enlightenment. You might recognize this form as there is often a mantra that is repeated, but it can also be silent.
Do Some Yoga
By yoga, we mean the light kind of yoga – stretching. Doing a heavy workout before bed won’t be any good, because you’ll get yourself pumped up for nothing. Stretching will help you relax your body and mind, and also prevent you from waking up sore – it’s a win-win for you and everyone else.
Have A Glass Of Warm Milk
It’s not just in the movies – enjoying a glass of warm milk really is helpful in getting a good night’s sleep. According to science, milk actually contains tryptophan, which is a hormone that helps induce sleep.
Of course, not all people like the idea of drinking milk before going to bed. This hormone can also be found in foods like eggs, potatoes, nuts and wheat. However, it is never recommended to have a big meal before you go to sleep, since you would just sleep on all those calories.
Try A Cup Of Tea
Many types of tea also have caffeine in them, so try to avoid those. If you want to have a cup of tea before bed, try drinking herbal tea such as chamomile. Alternatively, you can make your own DIY banana tea, which is full of magnesium.
You can do this by getting some bananas, slicing either ends of them off, placing them in boiling water, then drinking that water! Be sure not to peel the bananas when you boil them, however, For some added flavor, add something like cinnamon.
Massages
Treating yourself to a massage, even if you have to do it yourself, can be incredibly helpful in preparing you for bed. This is especially the case for people who work long hours and have physically demanding jobs.
When you get a massage, you are helping your muscles relax, and you get the blood flowing. There’s nothing worse than going to bed tense when you can do something about it.
If you’re in a relationship, taking turns giving each other a massage before bed could be a good idea. After all, there are some spots that you just can’t reach on your own, so it’s super helpful to have someone else there to help out.
Read Something
Reading is another great way to relax your mind. You can read any book you like, as long as it isn’t on a tablet or e-book. Good old paper pages are the way to go if you want to make yourself sleepy.
For the best results, you shouldn’t read something too exciting, or else you will never want to put the book down!
Listen To Music
Listening to the right music is a great way to get you to feel sleepy (see also ‘Is It Bad To Sleep With AirPods In?‘) . Find something that soothes your mind and makes you ready to lie down and fall asleep in no time. In the morning, you might want to play something upbeat and energetic to get you ready for the day.
Create A List For The Next Day
If you want to maximize productivity, the best thing you can do is make a to-do list for the next day. If you can see what you have to do the next day, you won’t have to waste time worrying about it to remember it all.
It’s super helpful to have things written down in front of you so that you don’t have the burden of trying to remember it all while you’re going to sleep.
Final Thoughts
It’s crucial that you get a good night’s sleep at the end of every day. Without it, you will soon start to feel the negative side effects of a lack of sleep (see also ‘Can Lack Of Sleep Cause Dizziness?‘). These can range from fatigue to hallucinations when things get severe enough.
No one wants to go through that, so you should do everything you can to help yourself get a restful night’s sleep.
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