Bedtime Rituals for a Healthy Night’s Sleep
Bedtime is something everyone looks forward to after a long day. The thought of switching the light off, crawling into your warm sheets and resting your eyes is enough to make you drowsy on your lunch break. With that being said, why is it that we have such difficulty sleeping? There are many things that could be negatively affecting our sleep, from electronics emitting blue lights to caffeine intake.
Here we have a few rituals to try to help you have a healthy night’s sleep:
Plan it Out
Sometimes we can’t help being night owls. If you’re most productive in the evenings, utilize this time to prepare for the morning. Plan your outfit, pack your lunch, even make a breakfast that’s ready to go. By allotting some prep time, it’ll save you some anxiety before bed about rushing around in the morning, letting you rest better.
Turn off Technology
You’ve heard this a million times before, but it works. Studies have shown the relation between increased screen time and how it affects our sleeping pattern, resulting in health problems. There’s a direct correlation between how our brain actually goes to sleep and using our electronics before bed:
- When it gets dark, our body creates melatonin. This chemical signals our brains that its nighttime and it’s time to sleep.
- When we stare at a bright screen, melatonin production becomes delayed and forces us off a natural sleep schedule.
Experts suggest putting away all electronics about 2 hours before bedtime. It might be difficult, but the increase in sound sleep you get is worth the sacrifice.
Having some decaffeinated herbal tea like chamomile have a calming effect on the body. Plus, there is something about the comfort of having a hot drink in bed that can make you sleepy. Creating the habit of making a cup of tea before bed can start signaling the body that its time to relax.
Whether you prefer to diffuse or simply dot some on your wrists, essential oils can be a key step in your new bedtime ritual. Oils like lavender, chamomile, ylang ylang, bergamot, or sandalwood. You can use these oils on their own or create your own bedtime blend with whatever combination you prefer. Either put a few drops on your wrists/temples, or put a few in your oil diffuser, and the gentle aromas will guide you to sleep.
Try this diffuser blend before you go to sleep: 3 drops lavender oil, 2 drops bergamot oil, and 1 drop of orange essential oil.
We hope these evening rituals will aid you in getting a better, more relaxed sleep. Good luck!