Sleep ritual – why is it important?
For millennia, humanity has used rituals – religious and secular - as a way to mark life’s most important milestones: birthdays, weddings, moving into a new home, completing an education. How does this relate to sleep?
A ritual is an action that has meaning beyond its mere appearance. Take dinner, for example. You could treat it as just as a way to meet your nutritional needs or… Spread a pretty tablecloth, lay the table, light the candles, ask everyone to lay their gadgets aside (yep, may be a tough one), and sit down to a meal as a way to celebrate being together and share your day.
Rituals have a special power to make everyday things sacred (derived from ‘sacrum’ in Latin, which relates to ‘power’ or ‘strength’). When it comes to sleep, you can turn this vital need from mundane and at times difficult into indulgence, a time you dedicate to yourself and gently transitioning from a busy day to a deeply restful night. When practised regularly, rituals form habits - great news for our bodies and brains that like consistency and respond by sending you off into blissful sleep quicker and easier!
It’s bedtime o’clock – developing an effective sleep ritual
When creating your very own sleep ritual, the most important thing is to make it simple and enjoyable – so you can look forward to it at the end of each day. An effective sleep ritual involves taking care of your whole self: your thoughts, feelings and body.
Let’s work out the timing, the components and look at an example.
We start by counting back from your desired wake-up time. Most of us need 5 sleep cycles, and with each around 90 minutes long, this means 7.5 hours of sleep. If you would like to wake up at 6.30am, it’s best to be asleep by 11pm. Since it takes an average of 10-20 minutes to fall asleep, you should aim to be in bed by 10.40-10.50pm.
Try to keep your bedtime consistent - it might be challenging at first, but the pay-off is great, as you’ll train yourself to be ready for sleep at the same time.
Give your sleep ritual between 30 minutes and 1 hour – enough time to wrap up the day, release any worries and prepare your mind and body for rest.
Sleep science recommends shutting off your screens 90 minutes before bedtime to limit exposure to blue light, which stimulates your brain and your eyes, and allow melatonin – the sleep hormone – to do its job.
Spending some time talking with your loved ones or reading a book will help you relax and get into rest-mode.
A great way to wrap up the day with is to close your eyes and work your way back through your day in 30-minute increments to the moment you woke up. Try to think of all the things – significant and small – that you are grateful for. This will create a positive mindset with a sense of fulfilment and might even make for pleasant dreams!
If you feel restless about the next day, you can make a list of the things you need to do, releasing them from your mind onto paper, ready for you to pick up when you wake up in the morning.
Taking care of your body involves personal hygiene: brushing teeth, flossing, washing your face or taking a lovely warm bath. In addition to health benefits, this will make you feel pampered and wash away any ‘the dust of the day’.
When you are finally in bed, your body and mind will thank you for your kind care by feeling relaxed and ready to sleep.
Here is a timing example:
9.30pm – say ‘goodnight’ to the screens
9.30-10pm – read, chat with your loved ones
10-10.30 – personal hygiene
10.30-10.40pm – meditate
10.40 – bedtime
Tried and tested ideas for you to play with
- Keep your phone outside your bedroom – something as simple as moving your phone away from your bed and charging it, say, in the kitchen – can relax your mind by keeping your bedroom serene and free from the demands of the outside world. It will also eliminate your exposure to stimulating blue light.
- Give yourself an hour to wind down – we know you like to squeeze every moment out of your day, but give yourself one hour to relax before bed and watch your productivity increase.
- Use soothing sounds – contrary to popular belief that we need complete silence to sleep well, some people need noise to fall asleep. Try a white-noise app with sounds of rain, ocean waves and rustling leaves.
- Keep your bedroom free from clutter – having a messy room with a lot of things lying around increases stress levels. Clearing your room will clear your mind, creating a peaceful environment.
- Meditate – meditation doesn’t have to be sitting with your legs crossed. Choose a comfortable position and focus on your breath entering, filling and leaving your body. If you bring your attention to breathing in your tummy, it will help you shift your focus from your busy brain to the natural calming rhythms and sensations of your body.
- Have a cuppa – a soothing caffeine-free drink, such as camomile tea or cherry juice, can become an enjoyable part of your ritual.
- Dim the lights – turning down lighting signals your brain to up the melatonin levels, inducing relaxation and sleepiness.
- Have a snack – a small carbohydrate or protein-rich snack before bed will keep your tummy comfortably full.
- Use aromatherapy – lavender, chamomile, jasmin, bergamot, rose and sandalwood are relaxing and stress-relieving smells. Rub a couple of drops of these essential oils into your wrists and take a few deep breaths. You can also use them in your bath.
- Soak your feet –Just 10-15 minutes of soaking your feet before bed reduces tension and anxiety, boosts mood-elevating serotonin, and improves blood flow – so you’ll sleep better and wake up feeling rested.
Are you ready and excited to begin crafting your new sleep ritual to indulge, relax and nurture your mind, body and soul? And for when you are in bed, choose a quality mattress (link to Amrath Classic) that will give you both the correct support and deep comfort to sleep well – so you can play well when you wake up!
References:
https://www.rd.com/health/wellness/bedtime-routine/
https://www.yogajournal.com/blog/the-importance-of-ritual
https://www.mindbodygreen.com/0-26000/the-best-beverages-to-drink-for-amazing-sleep-every-night.html
https://www.apartmenttherapy.com/the-power-of-scents-to-help-yo-74067