After a stressful day, bingeing on your favourite show or scrolling through your social media pages can seem like the ideal way to relax. However, engaging in a night-time ritual before retiring to bed can help you rest well. These sets of activities typically last from 30-60 minutes. They aid in adopting healthy sleep practices, reducing anxiety, and cultivating positive habits. Here are four simple rituals that will prepare you for bedtime.
There is nothing more relaxing than settling into a warm tub at the end of the day. A quiet and comforting bath can help ease the tension in your body and soothe your sore, tight muscles. It is known to alleviate blood pressure by using heat to generate blood circulation. When running your bath, consider adding Epsom salt to help eliminate inflammation in your joints. You can also engage your senses with soothing music, scented candles, and oils. Ensure you take at least 30 minutes in the bubble bath to boost melatonin production. After, remember to do your skincare routine and leave your body feeling pampered.
A clean room can be the perfect haven for a peaceful sleep. It is essential to declutter your bedroom and ensure you have a clean environment and fresh bedding. This will give you a smooth head start in the morning and help you clear your thoughts. Regular vacuuming and dusting will improve the air quality and prevent you from inhaling dust and other allergens. And don't forget to air your bedroom, make sure you open the windows to let in fresh air and get rid of condensation.
If you have the habit of using your electronic gadgets before bed, then it is time to switch to a much healthier ritual. This is because these devices emit blue light, which can block the melatonin hormone, causing you to stay awake. You can turn off your gadgets or avoid looking at them at least 30 minutes before bed. Opt for a book instead. While incorporating this into your night-time ritual, it would be best to stay away from suspense or exciting genres. Reading a relaxing, yet interesting genre under soft light would be perfect. When you feel tired, take it as a sign to go to bed, and remember to put on your sleep mask to block out distractions.
Before you go to bed, consider making a list of all the important tasks you need to complete the following day. This will ensure that you start your day on a good note and prevent you from feeling overwhelmed. Take 5-10 minutes off to prioritise and organise to gain a sense of control and declutter your mind. By doing this, you can avoid procrastination and manage your time effectively. Some people also love journaling in the evening to help them process their emotions or set goals, or simply write down some thoughts or ideas.
If you struggle to sleep or you don’t get enough rest, then adding these rituals to your life can aid you in establishing a foundation for ample rest.
