8 NIGHTTIME RITUALS THAT SHOULD DEFINITELY BE PART OF YOUR BEDTIME SLEEP ROUTINE
Ever wondered why you keep waking up feeling depleted even though you (may) have slept a whole 9 hours? Or maybe you have trouble falling asleep? One way or the other, setting time aside for bedtime rituals is healthy and promotes better sleep-patterns which means you can get much more out of your day
Did you know that a lack of sleep (after a while) could have some serious side-effects? Things like memory issues, trouble with thinking & concentration, mood changes & depression, weakened immunity, high blood pressure, risk of diabetes, weight gain, risk of heart disease & poor balance* could all be a reality if you don’t sleep enough.
To get the most out of our sleep, both quantity and quality are important. We need at least 8-9 hours a night of uninterrupted sleep to leave our bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating appetite, fx. Then we wake up less prepared to concentrate, make decisions, or engage fully in work or social activities.
So, what are some of the bedtime rituals we can make sure we do before diving into dreamland that allow us a better overall sleep? Read on below for some suggestions:
#1 – Shut down your TV & Phone:
.. At least an hour before bed. Save your Netflix binge or email catch up time for earlier in the evening as the light from the screen of your computer, tablet or phone is blue spectrum light, and it’s particularly dangerous because it tells the brain to stop producing melatonin (a hormone that is produced by the pineal gland in humans that regulate sleep and wakefulness.) Even a few minutes of exposure to it signals your brain to stay awake. So, shut.it.down!
#2 – Stretch and Relax:
Taking a yin yoga class a few hours before bed will really help your nervous system to settle and alleviate any of the anxiety or stress you may have accumulated throughout your day.
Can’t get to a yoga-studio? No problem. Certain yoga-poses are great, and easy for you to do in the comfort of your own home. Just shut down the TV and roll out your yoga-mat to get started.
These poses are great to relax and ease into to help you sleep better:
- Childs Pose
- Supine Twist
- Legs up The Wall
- Seated Forward Fold
- Supported Half Frog Pose
- Reclining Hero Pose
- Supported Bridge Pose
- Savasana
#3 – Finish Eating a Few Hours Before Bedtime:
Finish dinner no later than three hours before bedtime, so you give your stomach time to digest, and you won’t be kept awake by heartburn, gas or a sugar- or caffeine-fueled energy. Only exception if you get hungry, is to eat a small snack so you don’t go to bed hungry as it will keep you awake. But only when you’re hungry, not just because you’re peckish and feel like eating for the sake of it.
Grab something light like a banana or apple or a handful or two of nuts.
#4 – Turn Down The Lights:
Exposure to too much electrical light before bed can significantly suppress levels of melatonin (remember; the hormone that helps make us feel sleepy). Dim the lights or turn off all unnecessary lighting after dusk to help you ease into sleep naturally.
#5 – Write Down 3 Things You Are Grateful For & 3 Things That Went Wrong Today:
Do a quick audit of the day. Acknowledging what you are grateful for & what went well each day keeps you from dwelling on what went wrong & what you feel are missing in your life.
Taking a moment to see the good in each day also helps you appreciate the progress you are making.
Think of this as an exercise in gratitude, to remind yourself to be thankful for all you have.
On the flip side, there is value in acknowledging what went wrong. Taking a step back to see what can be improved & what you can do to change this, allows you to deal with it before it takes over your life and mind.
Seeing how you can make small improvements each day will help you course-correct early on. But make time to both acknowledge the good and recognise the bad and find gratitude in both.
#6 – Prep For Tomorrow:
There is huge value in getting a clear sense of what tomorrow looks like before the day ends.
A clear and concise to-do list ensures you wake up with a purpose. Doing it before bed will set your mind at ease – you won’t toss and turn, worrying about what you need to do the next day. You wrote it all down, so you can relax. Your list will be waiting for you in the morning.
Making a list before bed gives your subconscious a chance to think about ideas throughout the night. And once you wake up, you’ll start off your day with a clear sense of what it has in store for you.
#7 – Spend Time With Someone You Love:
Doesn’t mater whether it’s your lover, your wife, husband or best friend. Could even be your mum or dad, but talking about your day with someone who matters to you is a great way to de-stress, reflect, swap stories and recharge.
Talking about what’s going on in your life is a key part of developing deep and lasting relationships. Find time to connect with friends, family or your partner. Knowing that we are loved and cared for calms us. Even spending time with a pet (if you’re a lucky owner) can help decrease tension and lower your blood pressure. Going to bed feeling loved and like you’ve reflected that love back to someone is the best feeling. Don’t you agree?
#8 – Consistency is The Key:
Going to bed around the same time each night helps your body establish a sleep rhythm, so that your slumber is more restorative. If you stick to the same pattern each night, your body will grow accustomed to it and will know when it’s time to unwind. Eventually it will become easier to fall asleep. And it’ll also be easier and more natural to wake-up if you make sure you get up at the same time every morning.
What’s your best bedtime ritual for a better nights sleep?
* Healthline.com source
