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Holistic Lifestyle - Bedtime Rituals - 7 Tips For Better Sleep

Updated: Nov 5



In theory, sleep should be pretty easy… you close your eyes, drift off into dreamland and wake up refreshed and energised, right? Well, for many of us, wrong.

With modern day living involving work stress, blue light from phones and a need for productivity, many of us struggle to switch off for that dreamy night of rest we truly need.

This is where bedtime rituals come in, setting yourself activities, boundaries and self-care techniques, all designed to bring a sense of deep relaxation and peace to your evening, setting you up for a perfect night of sleep.

But what does a bedtime ritual involve? That is very much personal and unique to each individual, and may require some trial and error to see what resonates for you, but we have compiled a list of 7 bedtime rituals to get you started on your journey to that much needed shut-eye.



1.Technology

You’ve heard it before, but turn that phone off and put it in your draw!

Not only does the blue light emitted from out phones, tablets and laptops disrupt our circadian rhythms, and therefore out sleep, the constant access to social media, work emails & social texts can seriously overstimulate us before bedtime.

Setting a time limit for yourself to switch off from technology, perhaps an hour before bed, can be a great way to signify to your brain that it’s time to wind down. But if that’s simply too much right now, at least turn on ‘night-mode’ to lessen the impact of the blue-light your device is sending out.

2. Journaling

If you’re someone who struggles with quieting your mind before bed time, journaling may be the solution for you!

An amazing journaling prompt to use before bed:

“What do you need to write down in order to sleep easily tonight?”

Or, simply journaling three things you are grateful for from that day, ending the day on a positive note.

3. Magnesium

Have an epsom salt bath.

The magnesium content of epsom salt makes for a truly relaxing night time ritual! If a nightly bath is too much for you, even incorporating an epsom salt bath a couple of times a week will afford you some truly sleep-nourishing benefits!

Try 1-2 cups of epsom salts in a comfortably hot bath.

4. Antioxidants

Drink calming chamomile herbal tea a couple of hours before bed.

An antioxidant, Apigenin, found in abundance in chamomile tea, has been shown to decrease anxiety and initiate sleep, it has even been referred to as a “mild tranquilliser”.

5. Lavender

Essential oils are the perfect way to calm your body and mind before bed, helping your sleep more peacefully. One drop on your pillow at night will activate your sense of small, lavender or many more will relax you, sending you into a deeper sleep. You could also use a defuser or light an incense stick to create a calming atmosphere.


6. Meditation


Meditation has been known to decrease depression and relieve stress. Using breathing techniques can relax your nervous system, therefore relaxing your body and mind. Try a short meditation before bed, some time for yourself to put the day to rest. Making quiet time for yourself will create boundaries between the day activities and the evening.


7. Lighting


This is connected to another one of your senses, in order to sleep all our sense need to be de-activated and relaxed. Turning off the lights at the same time each night, triggers your brain into getting into a bed time time routine, therefore you will know when it is time to sleep. It can also be effective to dull the lighting in the room.

Part of the reason bedtime rituals work so well is because they signify to your body it is time to start winding down for sleep, and having fixed times for each “ritual” can really help with this, particularly going to bed at a set time.

Photos from the New Collection

Written by Lily Reading & Danielle

Videography by Lily Reading wearing the Meditation T-shirt

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