How To: Night Time Rituals
Do you have any night-time rituals that help you sleep? Arianna Huffington, author of the book "The Sleep Revolution" became obsessed with sleep after she collapsed in her home due to a massive burnout. She's since become regimented in her evening rituals, and gives us some tips for how to consistently get a good night's rest.
Night time rituals are a great way to wind down before sleeping and there are many types that are worth trying. To get the most out of these, try and stick to them for a few weeks to ingrain the habit and get the widest benefits.
Try some of the following:
1) Get all electronics out of your bedroom and power down at least 30 minutes before going to bed.
Having electronics in the bedroom can be distracting and for some, can mean there is no separation between “work” and “rest”. The constant checking of your phone and using it just before sleep does not allow us to wind down slowly and also exposes us to blue light, which is known to impact the melatonin levels in our bodies.
2) Take a bath with Epsom salts and/or essential oils (if you don't have a bathtub try taking a warm shower)
Epsom salts contain natural magnesium and sulphate which can effectively penetrate the skin helping the mind and body to destress.
It's thought that inhaling certain essential oil molecules (or absorbing essential oils through the skin) may activate brain chemicals involved in controlling sleep. Although there is limited scientific support for aromatherapy's effects on sleep; some research shows that certain essential oils may help promote relaxation of the body.
3) Change into clothes specifically designated for sleep. (Which means not wearing pjs during the day and not wearing activewear to bed.)
Having specific clothes to wear to bed can help get your body to rest and send a signal that it is time to rest. Soft night clothes made from natural compounds like silk and cotton, soothes the skin and keeps your body cool.
Avoid tight clothing, such as activewear, as it can cause not only discomfort but also tighten the muscles.
4) Drink a relaxing, non-caffeinated tea and read or journal.
Having non-caffeinated teas is a natural remedy to help with relaxation. This type of drink can help soothe your mind and body when turning down for bed rather than having a stimulant such as coffee which would do the opposite.
5) Reflect on the day.
Journaling at the end of the day is a great way to close the loop on thoughts, challenges and projects before you try and unwind. This process of reflection means you won’t be juggling thoughts in your mind when trying to rest.
It is important for your body to rest and recover after a busy day and one, or all, of these suggested rituals could make the difference in a quality sleep or not.
What helps you wind down after a busy day? Comment below!