How to Create Bedtime Rituals to Help You Sleep

Sleep is something that I often struggle with and so I hope that some of what I write here will help you too if you struggle to get a good nights’ rest.

Many of us develop habits that actually disrupt our ability to get a good nights’ rest.

Regulate Sleep Times

Your body’s internal clock, your circadian rhythm, plays a key role in regulating your sleep-wake cycle. It tells your body when it’s time to wake up in the morning and when to start unwinding at the end of the day. It is impacted by melatonin, which is released in your brain when night sets in starting the natural process of falling asleep.  When the light streams into your room in the morning, your brain knows it’s time to wake up. Try and set a sleep routine linked as closely as possible to light in your environment. Daytime naps especially in the afternoon will also confuse your sleep-wake cycle.

What to Avoid

Eating your evening meal or even snacking before bed can cause indigestion and heartburn, leaving you struggling to sleep. Drinking alcohol also disrupts your ability to go into and remain in a deep restful sleep. Even though you may feel sleepy, the quality of sleep that you will get is not very good.

Too much caffeine will also have a negative effect especially if you are sensitive to caffeine. Exercising late before going to sleep raises your body temperature, releases endorphins and raises cortisol levels. In order to sleep your body temperature needs to go down, and too many endorphins bouncing around in your brain make it harder to unwind and fall asleep.

Using smartphones, tablets and other devices before you go to sleep will also have a negative impact. They emit blue light that interferes with your circadian rhythm and makes it harder for your body to adjust and fall asleep. 

Some signs that you are not getting good quality sleep are irritability, drowsiness, mood swings, concentration and memory problems, headaches and a decline in cognitive skills.

Creating a Healthier Bedtime Routine

Try to sort out all your planning and catch up on social media before you go to bed. If you need to use a device before bed make sure it is on night mode which will dim the brightness of the screen. Clearing up the house and sorting out any clutter and mess can help to feel less stressed and allows you to go to bed feeling more relaxed.

Prepare for your morning. Write lists of things you need to do, lay out clothes you plan to wear, pack your lunch for work or school. Then you can go to bed knowing there is nothing you still have to worry about. Don’t engage in anything stressful such as arguments or paying bills. It can all be done in the morning. Do a gentle yoga routine or some easy stretching. Make sure that you eat 2-3 hours before going to bed. Pick the same time to go to bed every night if possible. I take a good magnesium and calcium supplement every evening which also helps to relax any tension in your body. Stay out of your bedroom and find a quiet place to read a book instead of watching television.

Reading refocuses your attention on the words of the story so that you can stop obsessing over the worries that keep you up at night.  As you read the muscles in your eyes will slowly start to tire and soon your eyelids will start to feel heavy and the fatigue in your eye muscles can make your entire body feel drowsy. When this feeling begins, close the book and head to bed.

My favourite evening ritual is to do a gentle restorative yoga practice ending off with some breathing techniques to calm the nervous system. I love to take a bath creating a soothing environment by lighting candles and burning calming aromatherapy oils and playing gentle soothing music from our channel.

After these rituals and maybe a warm cup of milk with some nutmeg I find myself deeply relaxed and ready for sleep.

I hope that you find some tips here that will help you improve the quality of your sleep.