A good bedtime routine is just as important as a good morning routine. A good night’s sleep is crucial to restoring the mind, body, and soul, so we can look and feel our best during our waking hours.

For some people, it can be tough to fall asleep because they can’t stop thinking. If this is something you struggle with, try doing some simple bedtime rituals that can help you relax. things like writing in a gratitude journal or using an essential oil diffuser can help you sleep better and be more prepared for the next day.

Nighttime Rituals to Help You Wind Down Before Bed

The things you do before bed can have a big impact on what your subconscious mind is thinking about while you sleep, and how you feel when you wake up the next morning. Studies have shown that if you study before going to bed, you are more likely to remember that information later.

It can be difficult to shut off your mind when you’re feeling stressed or anxious, but having a nightly routine can help you relax and get a better night’s sleep. Taking a few minutes at the end of each day to reflect on your day can also have a positive impact on your future.

If you want to be successful tomorrow, try doing these things before bed.

A Long Walk

Some people prefer working out at night before bed, while others find it more beneficial to take a long walk at a mild pace. Taking a walk is relaxing and helps your mind and body unwind after a long day.

Spending time outside at night, without technology, can give you time to think and reflect. This time is often overlooked because people are too busy. Walking around your neighborhood at night can help you see things differently and come up with new ideas.

Take a Warm Shower or Bath

A 20-minute shower or warm bath is all that’s needed to help induce sleep according to several studies. This is because body temperature plays an important role in regulating the circadian rhythm, which signals the body when to feel sleepy or alert. Going from hot to cold again is a way of slowing down the body and helps usher you into your sleep cycle.

Baths also have the ability to eliminate physical stressors from the body, which can lead to a better night’s sleep.

Take your bath to the next level by making it into a spa. Get some nice, cozy towels to wrap up in when you’re done. You won’t regret it.

Slip Into Linen

You’ll sleep more soundly each night if your bed is outfitted with a comfortable mattress, fluffy pillows, and soft sheets. If you haven’t tried sleeping on 100 percent flax linen sheets, you’re missing out on an incredible experience. Once you’ve tried them, you’ll see why so many people are devoted to this material.

Linen is a great fabric to sleep in because it is temperature regulating, anti-static, and anti-bacterial. It is also a natural insulator, so it can keep you cool in the summer and warm in the winter.

Additionally, linen can absorb up to 20 times its weight in moisture, making it ideal for those with sensitive skin who want uninterrupted, clean sleep.

Write Down Your To-Do List for the Next Day

If you are having trouble sleeping because you are stressed, try writing a list of the things you need to do. This may help you to clear your mind.

Writing a to-do list before bed can help you fall asleep nine minutes faster, according to a study published in the Journal of Experimental Psychology.

We live in a constantly busy culture where it seems like there is always more to do, which can cause us to worry about unfinished tasks at night, said the study’s lead author Michael K. Scullin in a statement.

Most of us just go through our to-do lists in our heads without actually writing them down. So, by “brain dumping” them before you go to bed, you can relax your mind and get a good night’s sleep.

There is a lot of value in getting a clear sense of what tomorrow will be like before the day ends, whether you do this at the beginning or at the end of your nightly routine.

Bedtime lists can give your brain a chance to work through ideas while you sleep. This can help you come up with new ideas and solutions. When you wake up, you will have a better sense of what the day holds.

Keep a Gratitude Journal

There is a correlation between gratitude and a good night’s sleep. Gratitude leads to increased happiness, satisfaction with life, less stress, and a more positive outlook on the future, all of which contribute to healthy sleep habits.

Research shows that those who kept gratitude journals are 25% happier and more energetic, had 20% less envy and resentment, slept 10% longer each night, woke up 15% more refreshed, exercised 33% more, and had a 10% drop in blood pressure.

To get the benefits, find a journal and set aside 5 minutes every night to write down 3 things you’re grateful for that day. They don’t have to be flashy – they can be as simple as being grateful for having a warm bed to sleep in, or being grateful for having your morning coffee earlier that day.

Do a Quick 5-Minute Yoga Stretch

Yoga can have a profound impact on your sleep, both in terms of quality and quantity. Studies have shown that yoga can help to increase the amount of time you spend in deep sleep, as well as reduce the number of times you wake up during the night. It can also help to improve the overall quality of your sleep, making you feel more rested and refreshed when you wake up in the morning.

The review of studies found that there is a link between meditative movements and improved sleep quality as well as a better quality of life. The reason for this is that when you focus on your body and breath during these activities, it allows you to forget about the stressors of the day.

Be careful not to make your gentle stretching into an intense workout, as this will make it harder to sleep.

Meditate

If you have trouble sleeping, you might want to try meditating before bed. A 2015 study published in JAMA Internal Medicine shows that meditation can cause changes during the early stages of sleep – increasing melatonin (the hormone that regulates the sleep-wake cycle), increasing serotonin (a precursor of melatonin), reducing your heart rate, decreasing blood pressure, and activating parts of the brain that control sleep.

Turn Your Bedroom Into a Sleep Sanctuary

Your bedroom’s environment can have a big impact on how well you sleep. Things like light, color, temperature, and comfort can all affect how well you sleep. Various studies have shown that people sleep better when their bedroom is optimized for these things.

Adding some green and blue hues to your bedroom may promote ease and calmness, according to one Harvard University School of Medicine study. The study also found that poor quality of sleep can lead to a 15 percent decrease in life expectancy, giving you a good reason to reconsider your bedroom’s setup.

So, how do you create a sleep-promoting bedroom? You can use colors that promote ease and calmness like green and blue hues, find an artwork that sparks joy, add some greenery (specific plants also double as air purifiers), ensure the fabrics you sleep in are cooling and breathable, and last but not least, wash your sheets at least once a week on a cold temperature setting to ensure you’re saying goodbye to bacteria.

Set Out What You Need for Tomorrow

Some people believe in the habit of laying out tomorrow’s clothes the night before or making lunch and having it ready to grab and go. These little rituals are like rehearsals for the day ahead that help us relax for sleep. If you have a busy schedule the next day or are in crunch time, doing these things the night before is immensely helpful.

If you can get things done ahead of time, you will be more prepared to focus on what is truly important. This means that you will have fewer problems because you will be ready to leave. Having a smooth day will make you feel more confident to face the world.

Spend Time With Someone Close to You

Laura Vanderkam, the author of What the Most Successful People Do Before Breakfast, recommends talking about your day with someone who is important to you. It is a great way to reduce stress, think about what happened during the day, share stories, and feel refreshed.

It is important to talk about what is happening in your life in order to develop strong and lasting relationships. Make time to connect with friends, family, or your partner. Knowing that others care for us can help us feel calm. Even spending time with a pet can help reduce stress and lower blood pressure. What better way to end your day than by being with those you care for?

Visualization

Successful people share the ability to see their success in their mind. After getting clear on where they want to go, they keep that image in their mind.

Before bed, think about your goal and what you need to do to achieve it. This will help solidify the goal in your subconscious while you sleep. Napoleon Hill, author of Think and Grow Rich, refers to this as “envisioning your Chief Aim.” Your chief aim is similar to a mission statement for your primary purpose in life.

The author suggests that visualization exercises performed before bed can help an individual achieve their goals. They advise keeping a notepad by the bed in order to write down any new ideas that come to mind during sleep.

Planning for Plenty of Sleep

Successful people know they need to get enough sleep to be healthy and happy. They plan their days and nights to make sure they get enough rest. Not getting enough sleep can lead to health problems like high blood pressure, heart disease, and stroke.

You should sleep for seven to nine hours every night, according to the National Sleep Foundation. Having a regular sleep schedule helps your body know when it’s time to sleep and makes the sleep more restful. If you go to bed and wake up at the same time each day, your body will get used to that pattern and it will be easier to fall asleep.

Write Down Three Things That Went Well That Day, and Three Things That Didn’t

Auditing your day means acknowledging what went well and not dwelling on what went wrong. This also helps you see your progress and be grateful for all you have.

There are also benefits to admitting defeat. By admitting that something isn’t working, you can take a step back and fix it before it gets worse.

It can be helpful to see small improvements each day as a way to make necessary corrections early on. Be sure to take time to both notice the positive changes as well as the negative ones. This process should only take a maximum of five minutes.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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