8 bedtime rituals that will help you relax, reflect and sleep better

Anyone else having trouble sleeping? Yeah mate, you’re not alone. So many of us are feeling stressed about the future and feeling exhausted. Even before the pandemic, many people were suffering from poor “sleep hygiene”, which basically just refers to our environment and sleeping routine.

 Our anxious thoughts are draining our energy and not helping us sleep any better. Sleeping is a vital time to allow our minds to rest so we can wake rejuvenated and restored. Yet despite averaging eight-plus hours of sleep, people still feel tired, foggy and exhausted.

"Trouble falling and staying asleep can set you up for chronic fatigue, mood and memory issues, a slower metabolism, even reduced immune-system functioning," says Lisa Medalie, PsyD, a behavioural sleep medicine specialist at the University of Chicago.

 Mate, you deserve time for yourself, to focus on you, and you deserve to sleep through the night without any disturbances. If we can’t take care ourselves then how can we take care of others?

Try doing these 8 things before bedtime and see how you sleep better.

Unplug completely

Avoid looking at multiple screens sixty minutes before bedtime. Stop scrolling on your social media apps, watching Netflix, checking your inbox or playing games.

The blue light from your phone mimics the brightness of the sun, which tells your brain to stop producing melatonin, which an essential hormone that regulates your circadian rhythm and tells your body when it's time to wake and when it's time to sleep. This could lead not only to poor quality sleep, but also to depression and poor vision.

"The light from the screen of your computer, tablet or phone is blue spectrum light, and it's particularly dangerous because it tells the brain to stop secreting melatonin. Even a few minutes of exposure to it signals your brain to stay awake." says Lisa Medalie., “PsyD, a behavioural sleep medicine specialist at the University of Chicago.

Write down the good stuff

Try writing down and reflecting on six good things and six things you want to improve. Use this time to take a moment to cultivate gratitude. Writing about your day can reduce anxiety and have a calming effect, especially during a challenging period. When you write your feelings down onto paper, you shift energy.

Connect with your physical being

Take a shower or bath and use lavender essential oils to help you relax or tangerine or grapefruit for an uplifting boost.

Washing your face, brushing your teeth, flossing and using a copper tongue scrapper. Use this time to connect with your physical being.

De-clutter your space and light a candle or incense

If your bedroom has become your workspace, it’s important to switch off and create a peaceful environment. A clean and tidy space co-working space will make you feel calmer and relaxed before getting cosy in bed.

Get your desk in order, tidy up post it notes and the books on your desk, put away chargers and laptops, then organise your bedroom space. Fold your clothes, neaten your bed covers and light a candle. A clean space helps you declutter your mind and will change the vibration of your space. Remember everything is energy.

Celebrate the small wins

Write a list of the small things you achieved in the day that bought you real joy. Don’t be to precious about writing a neat list, connect fully with the feeling and write it down in a journal – don’t forget to write the date.

Meditate 30 minute before getting into bed

Meditating isn’t about feeling good, it’s about seeing yourself fully without filters. It’s not about adding or removing anything, yet simply looking at what arises without projecting or feeding your desires. Meditation gives you space and perspective to calm those racing thoughts. Practice a 15 minutes lovingkindess meditation which will evoke emotions of love and kindness and make you feel connected to all those around you.

Stretch your body and focus on your breath

Are you neck and shoulders feeling tense? Do you feel a tightness at the top of your spine? Are your wrists aching or feeling numb? Have you been sitting at your desk the whole day without rarely moving apart from going the kitchen or bathroom? Find a quiet place in your home and allow yourself to recognise how you feel physically. It’s important to recognise where you hold tension in your body and to begin to do some purpose movement to stretch out that tension you’ve been carrying the whole day.

Try doing dynamic stretching or gentle yoga poses to help your body unwind before bedtime – don’t forget to focus on your inhale and exhales.

Make a cup of Haldi Ka Doodh

Before turmeric milk become a global wellness trend, turmeric has long been apart of Ayurveda. As you start to wind down for the evening make a cup of this soothing milk.

Curcumin is the active ingredient in turmeric which is a powerful anti-inflammatory. Studies have shown its been proven to your mood and may even alleviate symptoms of depression. It also boosts your immune system, aids digestion, improves liver function, may reduce the risk of cancer

Don’t drink this everyday as it’s very warming for your body and you can get stomach aches, nosebleeds, cramps and diarrhoea.

Recipe

1 tsp turmeric powder

1/2 tsp grated ginger

2 pinches black pepper

1 tsp honey

1 cardamom seeds and pod

Method:

Combine ingredients in a saucepan, bring to boil then reduce to a simmer. Strain and serve.

Add 1 tsp of honey, stir and enjoy.