This bedtime ritual would guarantee a better sleep

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May 21, 2015 10:34 AM

Sleep is essential for a healthy body, high functioning mind and the energy to take on the day. Here are some healthy bedtime habits to help you prepare for a good night's sleep.

We're grownups. We don't need a bedtime story with Mom to help us fall asleep, right? Not so fast. There's a reason parents for generations have been creating nightly bedtime rituals. Sleep is essential for a healthy body, high functioning mind and the energy to take on the day. Here are some healthy bedtime habits to help you prepare for a good night's sleep.

Happy hourGive yourself an hour to really get ready for bed. Establishing a consistent nightly ritual will give your body and mind the heads up that it's time to wind down. With the constant barrage of stimuli coming at us all day, we need time to disconnect. A cup of calming tea, diffusing essential oils like lavender, ylang ylang or sandalwood, and listening to soothing music can help.

Count reps, not sheepWorking out can help you fall asleep faster and get more rest, as little as 10 minutes of regular aerobic exercise, like walking or cycling, can significantly improve the quality of your sleep. Get your strenuous exercise in during the day if you find it interferes with falling asleep. Opt for simple stretching and yoga poses before bed to help you unwind.

Visualize your zzz'sAccording to the Dalai Lama, "Sleep is the best meditation." As you prepare for sleep, try visualizing the stress and worry and energy of the day leaving your body. If you're worried about a particular issue, imagine yourself writing it down and shutting it away in a drawer to be dealt with later. Then picture yourself as you'll look the next morning after a good night's sleep--rested, happy, healthy and full of energy.

Avoid sleep saboteursThere are several things that should not be part of your bedtime routine. Checking work email, caffeine, watching television shows like Game of Thrones, and reading mystery novels will not help you relax. Are you using your phone as an alarm clock? It might be time to rethink that as it's just too tempting to check email or Facebook when it's sitting on your night stand.

A cuddleMake sure your nightly ritual includes something sweet. It can be a last cuddle with a pet, a good night call to the family if you're away, or a kiss from your spouse. If you can't exchange a good night kiss or hug in person, a symbolic kiss blown to a loved one far away works, too.

Establishing a nightly bedtime ritual can help you fall asleep faster, stay asleep longer and improve the quality of your zzz's. It doesn't have to be elaborate, just consistent. Here's to a good night's sleep!

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