15 Bedtime Rituals to Practice for a Good Night's Sleep - Sun and Planets Spirituality AYINRIN
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Ah, bedtime rituals! We all know we should do them, but many of us don’t have them.
Then, we toss and turn for hours—basically praying to the sleep gods to allow us to get even a little bit or a few hours of sleep. And while what you do during the day matters, so does what you do right before bed.
So, what bedtime rituals can you practice to get a good night’s sleep?
What should you know beyond the obvious?
Let’s take a look.
What is a Positive Bedtime Routine?
A positive bedtime routine is a ritual or habit you perform before bedtime to help you ease into sleep (usually taking up about 30-60 minutes before you head to bed). These activities help you wind down from your day and signal to your brain that it’s time to relax.
And here’s a little secret for you…
A positive bedtime routine doesn’t have to be overly complex. It can actually be quite simple, such as reading a book or performing a few hygiene habits leading up to your bedtime.
Bedtime Rituals for Adults
Alright, so what should you try? Inevitably, bedtime rituals from person to person varies. It’s all about finding what works for you. With that in mind, here are 15 bedtime rituals you might want to experiment with or include.
1. Write down three things that went well today and three things that could’ve gone better.
Journaling is a wonderful way to relax and also get your thoughts and feelings off your chest. This prompt can help you view your day a bit differently and quit ruminating on anything that didn’t go according to plan.
It can also pave the way for a better day tomorrow and allow you to relax and shed the previous day’s worries.
And don’t forget to feel the attitude of gratitude! When you’re jotting down what went well, take a moment and appreciate it. Research shows that these feelings of gratitude can actually help us sleep better. You can even tweak this to focus solely on gratitude. Again, your set bedtime ritual is entirely up to you!
2. Prepare for tomorrow.
This might means laying out your gym or work clothes. Maybe prepping the coffee machine or doing what you can to make breakfast that much easier. Morning anxiety is all too real, and the idea of having anxiety in the morning can actually create stress leading up to your bedtime.
So, take a moment, and write out your to-dos. Get things ready to go. Your future self will thank you! (And you might just get a better sleep because of it.)
3. Soak in a warm bath.
Okay, yes, this one isn’t unusual. But it’s oh-so relaxing! If you want to take this up a level with your bedtime routine, light some candles and throw on some meditative music. Additionally, you can add Epsom salts, which may also enhance your relaxation and sleep.
4. Try having some warm milk.
This isn’t just for kids! And yeah, you’ve probably seen or heard this one before too. But there’s actually some science to this one.
Milk contains tryptophan, an amino acid which is known for its sleep-inducing effects. In fact, this amino acid is the reason you get that “turkey coma” after Thanksgiving or Christmas dinner.
The key thing here is to not have a huge glass of milk, as this may lead to you having to run to the bathroom a couple of times during the night (not exactly restful!). Instead, have a small glass of warm milk. Maybe sit and enjoy the moment or meditate to unwind further.
5. Go for a short and easy walk.
It’s not a race here! But there is evidence showing exposure to the sunset (and sunrise!) can help your body and brain ease into sleep. Our eyes actually have neurons that, when exposed to certain light rays, signal to our brain that it's time to sleep or wake up.
Take a short and easy walk during sunset. We don’t want to wake ourselves up here. The key is to stroll around a few blocks, then come back and get ready for bed.
6. Listen to calming music.
Set an alarm on your phone for 30-60 minutes before bed. Then, when the alarm goes off, throw on some relaxing music, such as non-lyrical music (piano or classical music) or anything that really helps you find that state of calm.
7. Stretch and breathe.
We never want to do intense workouts or exercise before bed.
However, gentle stretching on a yoga mat can help relieve tension throughout your body, inducing relaxation. There are also various techniques you could try here, such as progressive relaxation.
8. Spend time with your SO (or someone close to you).
For some, this will only wake them up. So, again, it really depends on you as to whether this works or not! Yet, spending time with someone you love and reflecting together on the day can be a beautiful way to unwind and relieve pent-up stress.
9. De-clutter.
Yes, we’re serious! Try organizing your bookshelves or finally going through a part of your closet. This can be both relaxing and stress-relieving. Plus, there’s nothing quite like waking up to a clean and refreshed home!
10. Have a light snack or tea.
While we don’t want to be having anything too heavy close to bedtime, a light snack or herbal tea can help you avoid going to bed hungry.
Plus, some herbal teas, like chamomile and lavender, are shown to help improve relaxation, which can help you ease into a perfect night’s sleep.
11. Meditate or practice deep breathing.
Again, we don’t need to complicate things!
You can simply brush your teeth, wash your face, then wind down by doing a meditation or deep breathing session. Do what feels right for you!
12. Perform a creative hobby.
This can prime your body for sleep. Some hobbies you may want to do before bed include writing, sketching, sewing, pottery, and more. These activities can help you relax and also act as a sort of flow meditation since it’s often hard to do more than one of these at a time.
13. Try aromatherapy.
Essential oils offer a great way to unwind and relax.
In other good news, you can also combine this with stretching, breathing, or meditation routines. Some essential oils that can help you relax and feel sleepy include lavender, peppermint, chamomile, sandalwood, and cedarwood.
14. Get in between the sheets.
Alright, so this might not exactly become a “routine” you do each day (although maybe it is!), but sex can definitely help us feel sleepier. With an orgasm, the body releases chemicals, like oxytocin and serotonin, which can help us actually ease into sleep.
Plus, this can bring you and your partner that much closer together!
15. Avoid screens and read a real book.
Back to the basics: Make sure you avoid screens an hour or more before bed.
Light, especially artificial light, can negatively impact our circadian rhythm. Instead, try out the routines above or simply read a book.
How Do You Make a Sleep Ritual?
A sleep ritual comes down to doing the same thing regularly before bed. It may take some practice and discipline at first, but once you’ve proven it works, you’ll definitely want to stick with it. After all, nothing beats a good night’s rest. As the Dalai Lama has said, “Sleep is the best meditation.”
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