Sleep is an essential part of everyone’s life. You might not realize this, but it plays an integral role in your day-to-day productivity. For one, it allows your mind to rest and reset before the next day starts. Enough sleep also gives your body ample time to recover from a long day. It’s also worth noting that this part of your life has a huge impact on your overall health, from physical to mental.
However, you can only enjoy these benefits when you sleep for the recommended six to eight hours every night. Also, this has to be a consecutive set of hours rather than the start-stop habits that many people, especially those working multiple jobs, have adapted in recent times. Therefore, that means you should get to bed early enough and fall asleep as soon as possible.
Unfortunately, though due to our hectic lifestyles, many people can’t fall straight to sleep, as soon as their heads hit the pillow. According to the Centers for Disease Control and Prevention, one in three adults don’t get enough sleep. There are many factors that can be attributed to these statistics, and one of them is an unhealthy sleeping routine. Many people get to bed late and wake up very early in the morning. As such, their minds tend to adapt to this routine, meaning they’ll struggle to get an eight-hour sleep even if they want to. Another issue is eating late or taking tea and coffee at night.
If you’re one of those unlucky people who struggle to fall asleep, consider adopting some relaxing bedtime rituals and creating a consistent nighttime routine. Some people may opt for natural supplements like melatonin or magnesium glycinate which are designed to help relax your nervous system. Maintaining a regular bedtime ritual also helps prepare your mind and body for sleep.
Here’s a list of some calming suggestions to help you develop a sleep-promoting routine.
1. Create a Serene Space
Our environment can directly affect our mood. Just as a tidy, well-lit office can help you keep focused and productive, a peaceful, inviting bedroom can put you in the right mood for sleep. There’s no need to redecorate completely; adding attractive accessories such as a hanging tapestry blanket, warm lighting, and cosy pillows can provide the perfect tranquil atmosphere you need. Preparing this space, whether it’s lighting scented candles, putting on some calming music, or arranging your bed just the way you like it, can help you get in the right frame of mind to start winding down for sleep.
2. Embrace Comfortable Pajamas
The key to a good night’s rest is comfort. A cosy pair of pyjamas on a chilly winter night or a soft cotton camisole set on a balmy summer’s evening helps regulate your temperature while you sleep and is the best way to ensure that you remain comfortable all night long. Treating yourself to a new pair of PJs lets you look forward to bedtime and may help you maintain a consistent bedtime routine rather than battling to get enough rest. Whether you go for a snuggly fleece onesie or a cute shorts and t-shirt combo, concentrate on comfortable, breathable loungewear made from soft fabrics such as cotton blends or microfiber.
3. Take a Hot Shower or Bath
While some people use their shower to wake them up in the morning, a soak in the tub or warm shower can make your body and mind feel relaxed and ready for bed. Warm water helps release tension in your body and eases any aches and pains you may have. Make the experience even more calming by putting the lights on low, getting a waterproof speaker to play chill music, and using bath products with sleep-promoting essential oils such as lavender or chamomile.
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4. Reflect on Your Day
If anxiety keeps you awake at night, taking a few minutes to reflect on what happened and how you felt can help you sort through any worries that might be keeping you up at night. Writing these reflections down can clear your mind before sleep. Note down good and bad things that happened that day, things you feel grateful for, things you are worried about, or tasks you need to get done the following day. Keep a pen and a cute notebook by your bed to help inspire you.
5. Develop a Stretching Routine
After a long day of work, stretching your body can help ease the stiffness and tension we all carry from many hours spent sitting at a desk or on our feet. Dedicating five or ten minutes to gently stretching can relax your body and your mind. In fact, studies show that practising yoga regularly can positively impact the quality of sleep.
6. Disconnect from Technology
Most of us are aware that the bright light and constant notifications on our devices can increase alertness and overstimulation, yet many of us still take our phones to bed with us. Turning your phone off or keeping it in another room while we sleep can be challenging because there always seems to be a reason that we need it, whether you listen to an audiobook in bed or are concerned about missing an urgent phone call. However, if you struggle with getting to sleep, unplugging from technology an hour before you plan to go to bed could be a real gamechanger. Designate a particular spot to keep your phone that’s not in your room and “put your phone to bed” as you begin your bedtime routine.
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7. Have a Warm Decaf Drink
A nice warm drink can be extremely comforting and leave you feeling relaxed and ready for bed. Try some sleepy-time teas such as chamomile or valerian root to induce feelings of relaxation. It’s vital that you avoid caffeinated drinks, however, such as green tea or coffee. Why not make the ritual even more special by investing in an attractive teapot and special mug?
8. Read a Book
There are several reasons that so many of us read books in bed, and one of them is that it helps us fall asleep. It may sound counter-productive, as engaging with a story typically stimulates your brain, but reading from a paperback book, not a lit-up screen, does make us feel tired.
One theory as to why is that the gentle exercise of our eyes passing over a page leads them to slowly close and make you feel sleepy. So, get yourself snuggled up with a cosy blanket and a good book, and let sleep come to you.
9. Try a Sound Machine
Although we tend to associate quiet with sleep, sometimes trying to drift off in a silent room allows intrusive thoughts and distracting sounds to prevent sleep. A sound machine can solve this problem by offering relaxing sounds such as lapping water, steam trains, or white noise to lull you to sleep. They are also a fantastic option if you live in a noisy city and often get jolted awake by sudden noises. Use a specific sound machine rather than an app on your phone, as having your phone in your room can tempt you to scroll before sleep. If you’re worried about disturbing your partner, get a Bluetooth headband that allows you to benefit from the gentle sounds without feeling uncomfortable.
A Good Night’s Sleep
Anyone who has looked after children knows the importance of establishing a consistent bedtime routine, yet we often neglect this idea when it comes to our sleeping habits. Adopting relaxing rituals and sleeping on a cozy natural cot mattress can truly enhance your sleep without resorting to drastic measures or pharmaceuticals.
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