Most people might think a busy day at work and running errands would make it easy to fall asleep once the head touches the pillow. But that is not true. Often an overloaded mind running through the day’s events while thinking of what to do the next day might make it difficult to sleep. If you are like most who feel tired at the end of the day but yet too tired to sleep you may find try these 7 bedtime rituals to help you sleep better.
A ritual is an act or a series of acts that is regularly repeated in a set of precise manner – such as brushing your teeth in the morning and before bed. A bedtime ritual is similarly a series of action performed prior going to bed. In this post, bedtime rituals are things to do regularly to help you relax so that you can fall asleep. You may be surprised that these bedtime rituals need not be complex. Of course, the following bedtime rituals are just recommendations, you can make up your own.
Treat yourself to a warm bath. Warm water helps increase blood circulation and there is something soothing about it. If you have a bath tub you might consider giving yourself a treat once a fortnight or once a month to soak in your tub to relax those sore and tight muscles. Add a few drops of essential oils to help increase relaxation and induce drowsiness.
This is a common habit for some before bedtime. However, some page turning novels, like an engaging Korean drama might keep you awake instead of relax your mind. Choose a genre that does not increase any anxiety or excitement such as a thriller or a horror story. You may even consider purposely choosing books with deep topics such as philosophy or biographies to help you fall asleep.
Meditation has become a common practice for many with its benefits to calm the mind and help with relaxation. Meditation consists of concentration practice including paying attention to your breath or chanting a favourite phrase or mantra. Mindfulness has also recently come into the mainstream. Mindfulness has been often been confused with meditation. Meditation is in fact a support for mindfulness. Mindfulness is an active mental state where the mind is in the present and intentionally aware of present thoughts, feelings and body sensations. Sharpening of awareness through mindfulness has proved to improve the body’s immunity, relax the mind and sustain your sense of well-being.
Getting a set of comfortable and soft bedding would help condition you to a good night’s sleep. 100% combed cotton is much more comfortable than conventional cotton and you may be surprised that it isn’t costly. Our Hotelier Prestigio™ bedding collection is fully woven from combed cotton and is hypoallergenic.
A material that is softer than cotton you can consider would be TENCEL™. It is made of lyocell fibre, which is extreme soft to touch and feel and is also more effective than cotton in wicking away moisture. It would also be useful to get dark coloured bedding to help induce relaxation and drowsiness.
Listening to music is also another popular bedtime ritual some people use to help induce sleep. But just like purposely choosing a particular book genre to help induce relaxation, the same goes for music. Rock and electronic music might keep you awake instead of helping you fall asleep. You might want to choose music with a downbeat rhythm or turn on meditative music to help you fall asleep.
A cup of hot soothing tea helps to settle the mind. A herbal tea infusion can also help relax the body. Some herbal teas have been known to take the edge off occasional stress and anxiety. Peppermint has been found to help reduce feelings of frustration, anxiety and fatigue. Chamomile is most well-known in helping reduce anxiety and inducing calm. Lavender is widely known for its mood stabilising and sedative effects. Herbal tea has different effects on different people so you have to try to find out which works for you.
Yoga is usually thought to wake up the body with its dynamic stretches such as Hatha and Ashtanga yoga. But there are gentle yoga stretches that totally relax and restores the body, helping the body to calm and relax. Yin yoga involves no standing postures but only sitting and lying down positions. Each pose holds for two to four or five minutes. The aim is to deeply stretch the connective tissues between muscles and also add circulation in the joints. Restorative yoga relaxes the body and stills a busy mind. It also improves the capacity for healing and balances the nervous system.
Give these 7 bedtime rituals a try to see which ones work for you. For more sleep tips, you may can refer Sleep Tips from Singapore Sleep Society.
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