7 Ways to Create a Sleep Ritual
Sleep is imperative to our body’s ability to function at it’s best. In a time where we are constantly on the go, it is so important to establish a routine to help your body and mind wind down from a long day of activity.
Creating a sleep routine or ritual lets your body know it’s time to start calming down and preparing for rest. Here are seven of our favorite sleep rituals.
Baths are the easiest way to relax every part of your body and mind. The benefits of bathing are extensive including muscle relaxation, skin and muscle detoxification, stress and anxiety relief. Make your bath experience the best it can be. Light candles and turn off the lights, use aromatic bath salts, read a book or play calming music to create a fully somatic experience.
Once you dry off, take the time to apply your favorite body oil or cream. Your skin is able to receive the abundance of nutrients in your products after soaking and opening up in a bath. Self-massage relaxes the muscles and helps release stored toxins so they can be removed from the body.
Ambient music and binaural beats
Ambient music and binaural beats can relax the mind on both the conscious and subconscious level. Music at certain frequencies can increase creativity, reduce anxiety, and bring the mind into a deeply meditative state, calming any racing thoughts.
Restorative and relaxing yin yoga and certain yoga poses can release tension you’ve been carrying throughout the day. Lay on your back and put your legs up against a wall, placing a pillow or bolster underneath your hips and lower back. Legs up the wall or “waterfall” pose slows your heart rate, alleviates tension across the lower abdomen and allows toxins stored in the legs to be released and exit the body.
Herbal tea can detoxify the body, enhance digestion, and provide nutrients that reduce stress, anxiety and many other symptoms in the body. Add a little lemon and honey for added benefits. Drinking tea regularly in the evening will relax the body and mind and let them know it’s time to start winding down.
Meditation has extensively proven benefits for the body and mind. Even a two to five minute meditation can significantly decrease anxiety, clear racing thoughts and prepare the body for sleep. It also gives us the time to check in with our body and mind, which may have been neglected with the activities of the day.
Journaling, especially after meditation can be a great way to gain insight and new perspective on what you are currently going through in life. It’s an excellent way to process emotion and to clear your mind. If you find yourself worrying about the next day’s needs, writing everything down on paper can help release the cycle of thinking so you can rest peacefully, knowing you will be able to reasses these tasks tomorrow.
Though you may not have the time to do all of these rituals in one evening, mix and match different rituals throughout your week to make sure you are consistently creating space for your body and mind to wind down and experience deeper, more restorative sleep.