5 night time rituals for a better sleep

There’s nothing more grating than the shrill of your alarm after you’ve spent the entire night tossing and turning.

You hit the snooze button “one last time” before crawling out of bed feeling like a zombie.

 We simply can’t function properly without decent rest. In fact, sleep deprivation can lead to many problems such as depression, high blood pressure, low sex drive, diabetes and compromised immunity.

It also stops you from living your best life, because you feel flat, moody and lack focus.

 Healthy sleep is our way of recharging our batteries every night. If we get enough Z’s, we wake up feeling refreshed, with plenty of energy to conquer the day.

The jury is still out about what the optimal slumber duration is, but you should aim for at least seven hours each night and even more for teens, young children and babies.

 Make it a priority to get enough sleep most nights, but don’t stress about it. Many researchers say sleep quality is more important than the duration.

 Let’s talk about simple rituals that you can do at night to help you sleep better.

But first, why bother with a bedtime routine?

 Perform these rituals in the hours before you sleep, around the same time every night when possible.

 As creatures of habit, our brains learn to associate a particular routine with sleep. Over time, this routine triggers the chemicals and hormones needed to fall asleep quickly and stay deeply rested through the night.

 A good ritual also has a calming effect on our mind and body – keeping worrisome thoughts away so we’re less likely to wake up in the middle of the night with feelings of dread or anxiety.

1. Sleep at the same time every night (as much as possible)

The ideal time for most adults to put their head on the pillow is 10pm, according to one study. However, everyone has different needs and demands on their time. There’s no one size fits all, so timing isn’t as important as consistency. This means going to sleep at the same time every night, as much as you can help it.

Of course, this isn’t always possible, like when your children keep you awake, or you’re out celebrating with friends! For the most part, do your best to wind down with your routine at the same time every night – culminating in going to bed at a set time. It’s up to you when you start your routine, but we recommend between half an hour to 2 hours before you call it a day. Apply this routine to your morning too, by waking up at the same time every day.

2. Snack wisely

 Stay away from heavy, fried, alcoholic or spicy meals and drinks at least a few hours before you hit the sack, as you don’t want stomach pain, acid reflux or indigestion. t’s a good idea to enjoy a light snack, such as milk or yoghurt with fruit (but no citrus fruits before sleeping). Foods and beverages with high amounts of melatonin are a good option. Melatonin is a hormone that helps to regulate your sleep-wake cycles. It can be found in foods such as nuts, oats, grapes and milk. Tart cherries are another natural source of melatonin, and taste so good. Studies even show that drinking tart cherry juice leads to longer sleep and enhances quality.

 We also suggest a magic concoction of coconut oil (1 tablespoon), raw honey or maple syrup (a quarter tablespoon) and a sprinkle of sea salt. Mix the three ingredients together and enjoy a spoonful before sleeping. The combination of fat, sugar and salt helps to lower stress hormones and keeps you sustained as you sleep. Give it a try, you have nothing to lose! Finally, non-caffeinated herbal teas such as chamomile or lavender can help you to feel relaxed. Just don’t drink too much, otherwise you’ll be waking up to pee every few hours.

 3. Turn off electronics and dim the lights

Although it’s tempting to scroll through social media or watch your favourite TV show while winding down, this could actually work against you. Harsh blue lights from electronic devices fool our minds into thinking it’s still daytime. This lowers the production of melatonin and makes it harder to fall asleep. Stop using electronic devices at least half an hour before going to bed, or whenever you begin your nightly ritual. You can turn on the blue light filter on your phone, so it’s not as jarring if you need to look at it. Dim the lights around you too, if safe to do so. You could even light a candle, as long as you’re careful and blow it out before sleeping.

 4. Soak in a warm bath and listen to soothing music

Who doesn’t love a luxurious soak in a warm bath to wash away all the stuck energy from the day? At night, our core body temperature begins to fall. If you enjoy a bath around an hour before going to bed, your body will get warmer in the water and then cool down when you step out of the bath. This temperature change can actually make you feel sleepy. It helps if you can listen to calming music while in the bath, or after you get out.

 5. Meditate, stretch or enjoy some gentle yoga

A regular mindfulness meditation at night can help you to fall asleep faster and feel rested when you wake up. There are many free meditation exercises on different phone apps, or even online. Here are three guided options:

-        Deep sleep meditation

-        10-minute meditation for sleep

-        Headspace meditation for sleep

But you don’t need any guided program to meditate. Simply sit or lie down in a quiet area, make sure you’re comfortable, close your eyes then inhale and exhale deeply. Do this for 5 to 20 minutes, or longer if you wish (you will probably nod off)! Thoughts will pop up in your mind, observe these thoughts without judgment and then gently return attention to your breath or a mantra that you repeat in your mind (such as “amen”, “so hum” or “thy will be done”).

Practicing yoga at night is another form of meditation that helps to alleviate insomnia and improve sleep quality. This gentle exercise stretches your body in ways that release tension, while also calming your nervous system and mind.

6. Get a decent sleep with Western Wellness Yoga

If you learn the basics of yoga in a class, you can easily practice at home on your own before you sleep. Our yoga and meditation classes are open to everyone, from beginners to experienced yogis. We offer comprehensive classes designed for all ages and fitness levels. Come to our studio in Point Cook or enjoy videos and live-streamed classes from the comfort of your home (pricing options).

 Call us on 0409 248 591 or fill out this contact form to find out more.