5 Rituals For A Good Night's Sleep
It goes without saying- sleep is so vital to our health and wellbeing. Sleep, or the lack thereof, affects our immune system, appetite, stress, mood and growth hormones. The body releases hormones helping repair our cells and control our energy levels. When we rest, our body and brain work on a deep molecular and physical level to restore us back to homeostasis, so we can start anew when we wake.
Creating a ritual around sleep can be so beneficial in supporting a good night's rest. Making a routine will promote good sleep cycles and leave you feeling ready to take on the day when you wake. Here are five gentle tips you can incorporate into your daily routine to promote a good night's sleep.
Expose yourself to sunlight within the first 15-20 minutes of waking.
Have you ever gone camping and realised that you were ready for bed by the time the sun had set? And then, when you awoke to the early sun rays lightly grazing your tent, you looked at the time, and it was only the mere hours of the morning, maybe 5:30-6 am, and yet you felt well-rested? Our body is naturally programmed, through circadian rhythm, to rise and sleep according to the phases of the day. When you expose yourself to natural sunlight within the first moments of waking, your body can adjust accordingly and stay attuned to the natural rhythm of the day.
Create a wind-down ritual.
Rituals and routines are so integral to the wholesome human experience. Creating a ritual around sleep can be such a beneficial act in promoting good sleep. Carving out time in the evening to partake in your ritual is such a radical act of self-love. Here are some examples:
- Pouring yourself a cup of herbal sleep-promoting tea like our Serenity tea.
- Putting on a diffuser with calming essential oils to create a sleep environment that is cosy and inviting.
- Carving out time in your evening to write out your to-do list for tomorrow so you can take that pressure off your mind to remember.
- Putting your phone away at least an hour before heading to bed.
- Dimming the lights or lighting a couple of candles whilst ditching the bright overhead lights.
Meditate or move slowly with Yin Yoga.
It's vital that you avoid participating in intense workouts immediately before your wind-down ritual. However, practising meditation and slower yoga and stretching are a great way to prepare your mind and body for sleep. It helps ease the heart rate down and move your body into a calm state of mind- releasing the worries and woes of the day, welcoming in the quiet and restful solitude that the evening brings.
Create an atmosphere that nurtures good sleep.
Make sure you have a sleep environment that calms you, one that makes you feel relaxed. If this means investing in where it counts, it's worth it. Make sure your mattress is beneficial to your back and isn't making you feel sore when rising. Adorn your bed with fresh linens that smell lovely. Have your diffuser next to the bed with calming essential oils at the ready and a carafe of filtered water on your bedside table. Turn on alternative lights that are dim and create an ambient feeling. Play some calming music. Create yourself a sleep sanctuary.
Synergise with your medicinal herbs.
Chamomile, lavender, rose, and passionflower are all beautiful herbs for settling the nervous system for a good night's rest. Chamomile has been found to be beneficial in mild bouts of insomnia, anxiety and calming the nervous system. Lavender relieves stress, anxiety, and insomnia. Rose is packed with vitamin C and is gently sedating. Passionflower is calmative, supporting regular sleep patterns and reducing nervous tension and restlessness. When combined, these herbs make a potent concoction to guide you in the art of sleep. Our Serenity Tea includes all four of these herbs, created specifically to lay the groundwork for a deep, restful slumber. Pour yourself a cuppa of Serenity Tea an hour before bed, snuggle up on the couch with a good book, and let the herbs work their dreamy magic.