Developing Your Own Bedtime Ritual
When you go to bed at night, do you have a lot of thoughts racing through your mind? Many of us are overworked and stressed out, leading to our brains being unable to "turn off" at bedtime. That makes it hard to sleep! But if you create a bedtime ritual for yourself, you'll be able to get your brain out of work mode and into sleep mode. Here are some ideas:
Warm bath with Epsom salts - Soaking your troubles away in a nice warm bath is an excellent way to calm yourself and soothe tired muscles. Adding Epsom salts to your bath makes it even better. These magnesium sulfate crystals have been found to reduce pain and inflammation and increase serotonin (a hormone that affects your sleep and mood).
Do an unwinding activity - There are de-stressing activities you can do as part of your bedtime ritual in order to unwind and shift your mind’s focus away from work. For example, you can read a book, practice knitting, doodle in a sketchbook, color an adult coloring book, write your thoughts into a journal, spend time in prayer or meditation, or try some bedtime yoga poses. When doing these activities, it’s best to keep your room lights dim and avoid looking at screens. (If you must look at a screen, turn the brightness down and change the settings to night mode.)
Oil diffuser - An oil diffuser is a small tabletop container that you fill with water, then put a few drops of scented oil into. When you turn it on, it releases a cool mist into the air that spreads the scent around the room. Try a calming scent like lavender or patchouli. Or, you can use only water if you don't want a scent -- you'll still get more moisturized air that feels good to breathe.
Declutter and get organized - For some people, organizing items has a calming effect. For others, it's just a chore! But either way, you can benefit from having a more organized room. When your room is messy, trying to relax and fall asleep might be difficult because the sight of the mess can make you feel uneasy and stressed. When you clear your clutter, you'll have a sense of accomplishment and a feeling of being in control. You'll feel less stressed when you look at your nice, clean room!
The power of plants - Plants benefit us in so many ways, including being great for sleep! They have a beautiful appearance, so adding them to your room creates a visual that is pleasant and relaxing to look at. They give you a sense of peace because they help you feel more connected to nature even though you are indoors. In addition, plants can improve the air quality in your room and release pleasant scents that give you a calm feeling. Try plants like jasmine, valerian, or peace lily.
Weighted blanket - Using a weighted blanket might help you feel more relaxed and sleepy in bed. This type of blanket is made with heavy materials, so when you lie down underneath it, you can feel it weighing down on you. If you’ve never tried it, you may think having weight pressing onto you would feel strange and uncomfortable. But actually, weighted blankets can increase your comfort. The weight is gentle and not overwhelming, so it feels like you are being softly hugged and supported. Give it a try!
Sensate - A big thanks to Misty Lynne Cauthen for telling me about this on my Stress Free SOULutions episode "Pivoting With Purpose." Sensate is an innovative high-tech device that sits on your chest as you lie down and listen to soundscapes provided by the Sensate app. Sensate gives soothing stimulation to your autonomic nervous system, making you feel less tense and anxious. It’s possible to use it throughout the day. However, it’s especially good for people who need to quiet their busy thoughts at night in order to go to sleep.
These ideas can help you create a bedtime ritual, and there are other things you can try as well. The goal is to try several things until you discover what works best for you. Then, you'll be able to indulge yourself in a relaxing routine every night -- and when you rest your head on your pillow, you'll have peaceful thoughts that carry you right to sleep.
