A good night’s sleep is an important part of your physical, mental, and emotional health. If you want to look and feel your best, aim for 7-9 hours of sleep every evening. Bedtime rituals can help you get settled in for a great night of rest, so you wake up the next day feeling refreshed and ready to go. Here are five things to do before bed for a better night’s sleep, recommended by the experts at Sleep Sophie.
Reflect on the Day
First, it’s always nice to jot down your thoughts in a journal to help you reflect on the day and process your emotions. Whether you’re stressed about something coming up or excited about an event, a personal journal or even just a few quiet moments of reflection, can help you end the day on a high note. Don’t forget a warm cup of chamomile tea before bed to wrap up your reflection time and promote natural relaxation.
Plan Ahead
While daily reflections are important, it’s also understandable if you want to plan ahead for the next day. Rather than lying in bed wide awake thinking about everything you need to do, consider jotting down your goals for tomorrow before you turn out for the night. If you have an adjustable bed, you can even jot down these plans in your notebook while lying in bed. Put your feet up and go to bed well-prepared for whatever you have coming up on your schedule.
Relax in the Bath
Many people love to take a relaxing bath or soothing shower as part of their night-time routine, too. After a long day, you deserve a nice bath to soothe sore muscles and help you feel nice and clean before hitting the sheets. Consider lighting a few candles and using some scented bath salts to take your soak to the next level. It’s amazing how some bubble bath and soft music can take the edge off and help you de-stress in time for a solid session of shut-eye.
Meditate or Visualise
Common bedtime rituals also include meditation and visualisation. There are many ways to do this, although meditation before bed is especially effective at helping you find peace after a busy day. If your thoughts are racing, you can calm your mind and get ready for a good night’s rest by participating in mindfulness meditation, whether it’s a guided session or something you do all on your own. You may also want to try visualising your success, which leaves you feeling inspired and fulfilled while turning out for the night.
Read a Good Book
Finally, when you get into bed, do your best to sit back and relax without scrolling through your phone or tablet, as blue light isn’t great before bed. Try reading a good book and letting your brain switch off slowly. By taking a little time for yourself and reading before sleep, you get the ideal balance of mental stimulation and relaxation. Hopefully, you will be ready to doze off within a chapter or two.
