The series of events that occur right before you go to bed impact the quality of your sleep and your energy levels the morning after, so try these Relaxing Bedtime Rituals That You Should Try to Sleep Better.
Hence, staying calm and relaxed right before you go to bed is mandatory. However, the stressful activities we partake in daily make it difficult to keep our minds at bay right before we go to sleep.
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Relaxing Bedtime Rituals That You Should Try to Sleep Better
While having a clear mind before you go to bed might be quite challenging, certain night routines could make it easier. These night routines are referred to as Bedtime Rituals, as they miraculously improve your sleep hours and quality.
We will be showing you 10 things to do right before you sleep to enhance your bedtime experience:
Although the idea of reading right before you fall asleep might seem counterproductive for some, it is in fact one of the easiest ways to get yourself to sleep faster. Reading in bed comes with an extra feeling of relaxation that makes you fall asleep even faster.
When we say reading, we’re talking about an actual book, not from your smartphone or laptop. However, you must know that you’re not restricted to reading just books.
You can read magazines or newspapers, literally anything that has words printed on paper.
So, grab your pillows, get your favorite book, tuck yourself in a weighted blanket, and observe how your eye muscles take a break from reading every sentence in that book.
Relaxing Bedtime Rituals That You Should Try to Sleep Better: Taking a warm bath
You can never go wrong with a warm bath. It helps you relax and ease the day’s stress. Having a warm bath makes you feel refreshed after a long day. Immersing your body in water could be more therapeutic than you’d have thought.
A lot of people report that while taking a bath, they declutter their heads. And a clear mind will help you sleep faster, longer, and deeper.
Have a glass of warm milk
Apparently, drinking a glass of warm milk before heading to bed has been scientifically proven to induce sleep. It was never just a myth. Milk contains tryptophan which decreases the time taken to fall asleep, especially in those with mild insomnia.
So, if you’re having a tough time sleeping, a warm glass of milk is just the right remedy.
For better results, purchase milk with the most fat. They usually have more tryptophan than regular milk. Warm up some milk about thirty minutes before going to bed to have the tryptophan content spread through your entire body.
Make a to-do list for tomorrow
Making a to-do list for the next day prepares your mind for the tasks to accomplish the next day. When you plan out your day, your brain forces you to sleep more, as you need all the energy you can get to function effectively the next day.
When you make a to-do list before bed, you subconsciously think of ways to make sure every activity on that list is checked off. This pretty much gives you a head start and a picture of what your day would look like.
You’ll always wake up with purpose every time you perform this bedtime ritual.
Relaxing Bedtime Rituals That You Should Try to Sleep Better
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Ending your day with a good massage is another effective way to improve your sleep, especially for people with physically demanding jobs. A good massage helps ease the tension you feel and gets you relaxed.
It also stimulates blood flow and loosens every tight knot in your muscles that makes it difficult to sleep.
You don’t have to contact a massage therapist every night to get a good massage. All you need is anyone willing to help you. Whoever it is, make sure they massage the key areas; your neck, shoulders, back, and feet.
Relaxing Bedtime Rituals That You Should Try to Sleep Better: Stretch
Stretching every night before bed is also an effective bedtime ritual that’ll help improve the quality of your sleep. When you stretch you feel a lot relaxed and lose – this sends signals to your brain that it is time to rest. You might find yourself yawning a lot when engaging in this light exercise.
For a more effective stretching session, play soothing music in the background. Also, avoid over-stretching to avoid minor injuries that might ruin your sleep.
Listen to Music
Listening to relaxing music before bedtime eases the day’s stress. The constant sound gradually blocks out other noises like snoring and sirens.
You can create a bedtime playlist with calmer and more repetitive rhythms to help you stay calm till you fall asleep.
Meditation comes in different ways for different people. However, enjoying a quiet time in the dark is the best method. Meditation brings all your racing thoughts to a state of rest.
It’ll help you focus more on your breathing and desire to sleep and not on the surrounding distractions.
Meditating in bed will help you fall asleep quickly.
Here are some of the commonest meditation forms you can try before bedtime:
The guided imagery technique involves creating soothing and positive images in your head before going to bed. You command your brain to create a slideshow of some of your happiest and calmest people and places.
These images could come in any form, as long as it makes you happy and relaxed.
A different approach to bedtime meditation is focusing on your breathing. Taking in deep breaths will help you feel naturally calmer.
When it gets dark, our body produces a chemical known as melatonin, which sends signals to our brain that it is time to sleep. But staring at your phone screen alters the production of melatonin, making it more difficult to fall asleep.
Turning off all your mobile devices for at least an hour before bedtime is an effective way to improve your sleep schedule. So, keep your devices out of reach as your bedtime draws near.
Engage in other bedtime rituals to cover up for the time you spend with your phone. If you must use your phone, wear anti-blue light glasses to block the harmful light your devices produce.
Having a little chit-chat with your loved one
Talking about your day or discussing your plans with your loved ones can help reduce anxiety. Sharing your thoughts and ideas will help you build a stronger bond with them and create a calm environment you need to sleep.
The temperature of your room can affect how quickly you fall asleep. It is advisable to lower the temperature of your room every night.
Lowering the temperature may seem a little chilly at first, but your body temperature rises when you bundle yourself up in a blanket.
A cup of herbal tea
Drinking a hot cup of herbal tea before bedtime is a perfect way to prepare for a restful night. But you have to be watchful of the type of tea you choose.
Avoid caffeinated varieties, they only increase your energy level, which is the direct opposite of what you need to sleep. Try out teas brewed from hops, rooibos, or chamomile instead, they contain sleep-stimulating hormones.