Although at the end of the day, many people want to comfortably settle down in front of the TV and fall asleep with their favorite series, such an evening will likely not affect the quality of sleep. Suppose you want to get the best possible sleep and rest well. In that case, it is worth reviewing your sleep rituals  – this activity we do 30-60 minutes before bedtime. Including a few positive rituals will prepare your body and mind even better for a restful sleep – we suggest trying a few proven ideas.

1. Regular sleep ritual schedule 

Before including other rituals, plan when to get up and go to bed. Consider your daily rhythm and busyness and set the most accurate hours you will follow every day, including weekends. A consistent sleep schedule will ensure that, in the long run, your brain will naturally feel tired before going to bed – as a result, falling asleep will be much easier. Then, from the ideas below, you should choose the closest ones to you and preliminarily calculate how long all these rituals will take. Sometimes, an hour may not be enough. You shouldn’t stress or rush before bed, so leaving sometime in reserve is a good idea.

2. Warm bath or shower sleep rituals

This is a great way to relax before bed. Warm water is soothing and promotes a drop in body temperature. As a result, signals are sent to the body that it’s time to sleep. That’s why taking a bath at least an hour before bedtime is often recommended.

To make this and other experiences even more pleasant, ensure you are accompanied by maximum comfort during each ritual. For example, you should be wrapped in pleasant linen towels after bathing. While wearing soft pajamas and drinking evening tea, you can wrap yourself in a cozy blanket—light and very pleasant linen blankets are perfect.

3. Meditation sleep rituals

It has been proven time and again that meditation can reduce anxiety and improve sleep quality. It also helps you relax and feel calmer. You can choose from various meditation recordings, where you will hear instructions on what to do and think about – this is great for beginners. You can also simply close your eyes and focus on your thoughts and feelings – observe them but do not judge them. Deep breathing or visualizations can be no less useful. In this case, you can find the most acceptable form for yourself – you can initially take a closer look and try each of them.

4. Warm drink sleep rituals

This is not only a pleasant but also a useful ritual. Warm drinks are not only soothing but can also offer useful ingredients that ensure a sweeter sleep. This is especially true of chamomile, lavender, herbal teas, and warm milk. The most important thing is to avoid those tea types containing caffeine. Heavy food and alcoholic beverages before bedtime can disrupt digestion and encourage more frequent getting up. However, if you try to fall asleep with a growling stomach, the results will also not be successful. So if you don’t have time to eat dinner on time, you can also take a light snack with a hot drink.

5. To-do list or diary sleep rituals

For many people, writing a diary helps them organize their thoughts and feelings before bed. It is also encouraged to keep a gratitude journal – if you write down everything you are grateful for that day at the end of the day, you will go to bed feeling an even stronger sense of well-being. True, there are cases when these writing practices are difficult to do because your home and everyday life do not give you peace. If you encounter such problems, first write down the most accurate plans for the next day, including both your future wardrobe and the planned menu. And then, if you have the desire and strength left, you can move on to writing practices with much calmer thoughts.

6. Stepping away from technology sleep rituals

While watching TV or surfing social media may seem relaxing, remember that electronic devices emit strong blue light. This makes it seem like it’s still day, suppressing melatonin production and keeping you awake. If you want to avoid these effects, swap electronics for one of the following activities:

• Reading. This is not only an interesting but also a beneficial activity that is often associated with better sleep quality. You should avoid violent content and tense plots before bed – lighter literature is more suitable. It is best to read in softer lighting – linen rugs provide additional comfort.
• Listening to relaxing music. Music can have a relaxing effect and distract us from stressful thoughts. The genre is not important in this case – the main thing is that you can calm down after listening to a few songs. You would like to fall asleep, not go to a party.
• Yoga. This activity combines movement, breathing, and meditation into a holistic practice with many benefits for physical and mental health. You will be able to relax and get rid of anxiety, back pain, and negative thoughts – everything that usually prevents you from getting a good night’s sleep.

7. A properly prepared bedroom sleep rituals

The bedroom should become an oasis of sleep – try to make the environment as cool, dark, and quiet as possible. Dim the lights, cover the windows, and tidy up the mess. It is best that you relax as soon as you enter this room. Therefore, ensuring the interior is as cozy as possible is important. All details contribute significantly to this – even bedspreads. Instead of them or together with them, linen rugs can be combined, which will ensure pleasant body sensations and contribute to the development of a pleasant atmosphere. Additionally, it is worth thinking about your favorite scents or soothing candles – the most important thing is that the whole atmosphere is associated with relaxing rest in one way or another for you.

By including these rituals in your daily routine, you should fall asleep easier and sleep better in the long run. Most importantly, your sleep routine is tailored to your specific needs and sleep environment – ​​even if some methods seem illogical to others.