Who wouldn’t love some extra shut-eye at night? Everyone needs at least 6 to 8 hours of sleep each night and it can be difficult to achieve this with the tight schedules that many of us have. Whether it’s the stress of preparing our children for their next day of school or needing to finish up some extra work before we hit the sack, we’re robbed of sleep by our lifestyle choices.
But it doesn’t need to be like this.
There are plenty of ways to help you get to bed earlier and to sleep more soundly, and something that many people practice is the idea of a bedtime ritual. But what exactly are these rituals and are they proven to actually help you sleep? In this article, we’ll be four different bedtime rituals and explain how they help you fall asleep so you can get some quality rest every night.
Removing Electronics as Early as Possible
Electronics that emit a blue light suppresses the secretion of melatonin which is a hormone that helps us control our sleeping cycles. Because of this, it’s essential that you shut down any of your electronic devices as soon as possible so that your body is physically and mentally prepared to fall asleep as soon as possible. That means no pillow talking on your phone and no late-night YouTube binging!
Get out of the Bedroom Until It’s Time to Sleep
Our bodies are wired to follow habits. This means that if you work regularly on the bed and your mind associates your bed with sleep, it’s going to mess with your internal clock and make it difficult for you to fall asleep when it’s actually time to go bed. In other words, leave your bedroom for sleeping purposes only and stay out until you need to go bed.
Prepare the Bed Before You Sleep
Comfort is essential when trying to fall asleep. This is why many people make their beds as soon as they wake up because they want to come back to fluffed-up pillows and bed covers that aren’t folded over themselves. You also need a comfortable mattress, so take a look at Kingsdown Mattress reviews or similar sources to help you find a luxurious bed to fall asleep on. While a mattress can be an expensive investment, you spend roughly a third of your life sleeping so it’s not actually that big of a deal all things considered. If your sleep is important to you, then it pays to get yourself a quality mattress.
Find Ways to Unwind and Relax
As mentioned before, our bodies are wired in a way that when we develop habits, they’re hard to break. It takes roughly 21 days to form a habit, so if you can practice a bedtime ritual that helps you unwind and relax for three weeks, it will be associated with bedtime in your mind and your body will slowly adapt to these changes. For example, if you take a relaxing shower every night before you go to bed for three weeks, your body will automatically detect that you’re taking a shower and slowly prepare itself for sleep.