In today’s fast-paced world, sleep can often take a backseat as we juggle work, social lives, family, and other commitments. But sleep is more than just a nightly break; it is the foundation of our physical and mental well-being. Establishing effective rituals before bedtime can greatly enhance the quality of your sleep, helping you feel refreshed, energised, and ready to take on the day. Here are some of rituals we like to adopt for a truly restful night.
The first step to a good night’s sleep is winding down. Our minds and bodies need a signal that it is time to relax. Try incorporating activities like these into your nightly routine:
1. Create a Relaxing Bedtime Routine
The first step to a good night’s sleep is winding down. Our minds and bodies need a signal that it is time to relax. Try incorporating activities like these into your nightly routine:
• Reading a book: Choose an enjoyable book to help shift your focus away from the activities of the day. Avoid heavy material or anything that might provoke emotions.
• Taking a warm bath: Warm water can help relax muscles and signal to your body that it is time to slow down. Place a few drops of In-Flow Body Oil or Re-Glow Body Oil to help calm the senses.
• Gentle yoga or stretching: Light stretches or a few yoga poses such as child’s pose or placing your legs up the wall help to release tension.
• Meditation or deep breathing: Guided meditation or a few minutes of deep breathing exercises can calm your mind.
2. Set a Consistent Sleep Schedule
Going to bed at the same time every night and waking up at the same time every morning reinforces your body’s natural circadian rhythm, especially if you rise with the sun and fall asleep closer to nightfall. This consistency helps your body anticipate when it is time to sleep and time to wake up, improving the quality of your sleep.
3. Limit Screen Time
The blue light emitted by phones, tablets, and computers interferes with your body’s production of melatonin, the hormone that signals to your brain that it is time to sleep. Try to turn off electronic devices at least 30 minutes to an hour before bed. Instead, engage in activities that help you unwind without the use of screens, such as reading a book or journaling.
4. Make Your Bedroom a Sleep Haven
Your bedroom should be a tranquil retreat dedicated to rest. Here are some tips to turn your space into the ultimate sleep haven:
• Keep the room dark: Darkness helps boost melatonin production. Use blackout curtains or an eye mask to block out any disruptive light.
• Control the temperature: A cooler room (around 15-19°C) is often optimal for sleep. Experiment with blankets, fans, or air conditioning to find the right temperature for you.
• Create a relaxing atmosphere: Consider using essential oils like lavender or chamomile in a diffuser. These scents are known for their calming effects.
5. Diet and Exercise
Your diet and exercise can have a significant impact on how well you sleep. Here are some tips to optimise your sleep:
• Avoid caffeine and other stimulants: Any stimulant can keep you awake for hours after consumption. Aim to avoid these in the afternoon and evening.
• Don’t overeat at dinner time: A large meal can make it difficult for your body to fully relax, and your body digesting a big meal will keep you awake. Instead choose a smaller, lighter meal in the evenings if you can.
• Regular physical activity helps improve sleep quality and duration. However, be mindful of the timing of your workouts. Exercising too close to bedtime may leave you feeling too energized to sleep. Aim to finish your workout at least 3 hours before bed to allow your body to cool down and relax.
If you are still struggling with sleep despite trying various rituals, consider using natural sleep aids like melatonin, magnesium supplements, or herbs such as hops or passionflower. Our ashaya In-Flow and Re-Glow supplements contain ingredients that support a more refreshing sleep. Always consult with a healthcare professional before trying any new supplement.