Sleep can be hard to find.
It’s interesting, isn’t it? Our minds and bodies need sleep to survive, and yet, our minds and bodies tend to prevent us from getting enough of it. Whether it’s pain, thoughts, moods, or anything else, it’s hard to ignore even the tiniest sense of discomfort that interrupts your attempts at falling asleep.
There are a lot of tips and tricks out there that claim to be the answer to all your sleep problems, however, when it comes down it, it all has to do with the surface you are sleeping on (Find out more about that by reading 6 Ways Thevo Will Make Your Life Easier). We believe there is no substitute for a high-quality mattress but the good news is there are also proven ways to calm the mind and body before bed to encourage sleep. Creating a bedtime routine that has specific, sleep-inducing techniques woven in will prep you for some major zzz’s!
First and foremost, it is important to realize that sleep is a behavior— our bodies can learn to sleep well and our bodies can also learn to sleep poorly. Our body follows a natural circadian rhythm and by keeping a consistent sleep schedule, we can reinforce this. This is where a bedtime routine, or sleep ritual, comes in handy! These allow us to unwind and mentally prepare for falling asleep.
This time taken to unwind does not have to be lengthy or time-consuming. It should include quiet activities in the brief period before you get in bed. The amount of time will vary depending on the person. If you fall asleep immediately on most nights, you may take less time. However, if you suffer from insomnia or have trouble with your mind racing as you try to fall asleep, a longer period of sleep rituals may be helpful. In general, 30 to 60 minutes will likely be sufficient.
Here is a list of options to include in your sleep ritual. Pick ones that work for you and add your own sleep-inducing aspects to your charge. Put on your comfiest clothes and let's dive in:
- Cool your room
- Avoid screen time such as cell phone/TV/computer at least 30 minutes before bed
- Lighting soothing candles or incense
- Yoga or stretching
- Turn on white noise (it soothes the mind)
- Listening to relaxing music
- Breathing exercises (Deeply and slowly breath in and out through your nose)
- Drinking calming tea (without caffeine)
- Natural sleep aids such as melatonin
- Taking a warm bath or shower
- Use calming essential oils such as chamomile or lavender
- Praying or meditation
Overly stimulating activities, such as aerobic exercise, doing work, using your phone or computer, playing video games, or watching television may disrupt your sleep. If you do any of these things before bed, they may be the culprit of your sleep disruption.
Transition into sleep easier by taking the time to wind down.