More than half of American adults say they experience sleep problems on a regular basis, but you don’t have to be one of them. The things you do before bed can determine whether you toss and turn or get a good night’s sleep. Honestly, for me it starts with feeling like I already have some tasks for tomorrow listed, knowing that I can shut off that worry wheel. I was taught years ago to list 6 items that I will get handled tomorrow before I go to bed each night. For this reason, I keep a little note pad by my bed and I do just that. Once done, I can relax and give myself permission to shut down for that day, knowing I am already off to an intentional start to tomorrow. (Tip: as you think of things during the day, put them in your phone as a text to yourself or in notes so you can reference those readily each night to write down and not stress yourself out trying to remember the days fleeting thoughts from the day 😉
Now, learn how to create simple bedtime rituals that will have you waking up every morning feeling refreshed and restored.
Bedtime Rituals for Your Body
Turn down the lights. Exposure to light causes your body to produce hormones that increase alertness, while darkness does the opposite. Turn off the TV and computer screens at least an hour before bedtime. It’s hard, but there is so much to show this helps!
Slow down. Many individuals find that exercising late in the day disrupts their sleep. Devote your evenings to gentler activities, such as reading and something slow paced. I personally have to exercise earlier in the day. Exercise itself helps with sleep, but for me, nowhere near bedtime.
Have a snack or treat. If you must!!! Certain foods and beverages promote sleep. Eat a light snack with protein and healthy carbohydrates, like an unsweetened whole grain cereal with milk. If you are Keto or low carb, pick something that you love that works. Treat yourself to a cup of chamomile tea. Avoid caffeine and alcohol close to bedtime. I love cereal, so if I must have a nighttime snack(and that is definitely a problem of mine), pick wisely for your eating goals at the time. Remember, if you have something unsatisfying, it will send you right back to the fridge wanting more.
Apply a fragrance. Lavender is an age old remedy for insomnia. Keep a lavender plant on your nightstand. Sprinkle a few drops of lavender oil on a cotton ball and slip it inside your pillowcase. Vanilla has similar effects. I also love my diffuser, depending on the time of day, I coordinate the fragrance with what I am trying to achieve. At night, these two flavors do the trick for me!
Warm up. Raising your body temperature induces drowsiness. Take a hot bubble bath or slip underneath a heavy blanket. A warm beverage(non-caffeinated) works for me, too. Warm is good, BUT KEEP YOUR ROOM COOL AT NIGHT. Nothing helps a good night sleep more than a cool bedroom for me!
Treat aches and pains. It’s hard to relax when your feet or shoulders are sore. Cover achy areas with a heating pad or hot water bottle.
Bedtime Rituals for Your Mind
Suspend daily concerns. What if you get to bed on time, but lie awake worrying about your credit card bills, tomorrow’s meeting at work, or any number of things? Resolve to let go of distractions so you can sleep better. Breathing techniques have always helped me. Research has shown if you are focused on your breathing, your brain cannot simultaneously work overtime worrying! Grab a copy of my freebie(on this very site) to learn my favorite breathing technique.
Meditate or pray. Meditation and prayer may be just what you need to guide your mind towards sleep. Relax and focus on virtuous thoughts. It helps!!
Good quality sleep protects your mental and physical health and enables you to enjoy life. Rely on bedtime rituals that will help you doze off faster and stay asleep all night long.
With grace and grit,
Whitney