It’s Not All Bedtime Stories and One More Drink of Water: 5 Bed Time Rituals to Help You Get Better Sleep

August 15, 2013 by  

When you were little you probably had a set of bed time rituals that you followed religiously. Maybe your mom gave you a bath and helped you get your jammies on before you had a snack and story time. If you have small children, you probably help them with their bed time rituals, too. Somewhere along the line, you probably ditched your routine, though. You might be too old to have someone read you storybooks in the rocking chair, but you can still benefit from your own rituals.

  1. Turn off the TV – Too many people fall into the bad habit of falling asleep with the TV on. The rapidly changing images and constant bombardment of sound provide too much stimulation. Even if you’re able to fall asleep that way, your quality of sleep will be negatively impacted. Make it a point to turn off the TV an hour or so before you plan to head to bed. Keep the environment quiet.
  2. I Love Better Sleep - Warm Bath

  3. Take a warm bath with lavender – Warm water alone is very relaxing and has been proven to signal your body that it’s time for some shut-eye. And adding lavender essential oils will give your bath an extra boost, as it has a calming effect. After taking a warm bath, you’ll be ready to fall asleep in no time.

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  5. Drink a glass of warm milk or caffeine-free herbal tea – Warm milk has Tryptophan, which can induce drowsiness naturally. If you don’t like warm milk or if you’re lactose intolerant, try a caffeine-free herbal tea. While herbal tea doesn’t contain Tryptophan, any warm beverage will raise your body temperature slightly; and this increase in body temperature will make you sleepy.
  6. Make a to do-list for the next day – One reason that so many of us have a rough time falling asleep is because our mind is racing. When you’re so overwhelmed with thoughts of what you need to do the next day and worries that you might forget something important, it can be hard to fall asleep. Do a brain dump on paper and rest easy, knowing that it’s all going to be right there waiting for you when you wake up.
  7. Decompress with a good book – After your pour out your to-do list, fill your brain back up with something pleasant. Just be sure not to read content that is scary or likely to cause distressing dreams or anything too exciting that is likely to keep you up thinking about it. Aim for something that is low-key and happy. Poetry tends to work well for a lot of people.
  8. I Love Better Sleep - Reading Before Bed

By following these 5 bedtime rituals to help you get better sleep you will give your body and brain the things you need in order to settle in for the night. Not only does each component offer its own individual benefits, by doing the same things in the same order every night your subconscious will come to associate these activities with getting tired. Our mind is a powerful thing, when you expect to get tired and fall asleep quickly, you’re more likely to do so.


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