Can’t sleep? How to create bedtime rituals for happier, healthier sleep
How a bedtime ritual can lead to happier, healthier sleep.
What makes a good bedtime ritual?
Any ritual that helps you feel calm, relaxed, and sleepy is great.
Here are some relaxing activities you could incorporate in your bedtime ritual. You could follow the same ritual every night or mix things up depending on your mood.
Run a bath. According to a recent study, 1 - 2 hours before bed is the perfect time.
Light a candle
Listen to music
Write in a journal or release your worries in a Worry Map.
Read
Try meditation
Do some yoga or gentle stretching
Drink a cup of herbal tea
Dim the lights
Listen to a podcast. Try these 9 uplifting podcasts suggestions to boost your mood.
Breathe deeply (try these Progress Muscle Relaxation exercises)
Is there anything I should avoid?
Stop using screens at least an hour before bedtime. Screens emit blue light, which can interfere with your sleep cycles and keep you awake. Looking to really reduce your screentime? Try the 24 hour no smart phone challenge.
Avoid caffeine and other stimulants (such as sugar or alcohol) several hours before bed.
