Establishing rituals before bed helps to find better sleep and significantly increase its quality. Here are our best tips.
Sleeping is not only the most beautiful pastime of our lives. It is also enormously important for our well-being and health. If you sleep poorly or too little, you weaken your body and lose a lot of energy.
Stress and bad habits in particular mean that we can't get any rest for ages in the evening. Circling thoughts do not let us fall asleep, dream badly or startle us again and again.
For this reason, it is important to establish fixed rituals. They help our body to signal that it's time for a good night's sleep. They also have a relaxing and decelerating effect, which is why we fall asleep much faster.
By the way, you should change your mattress about every 5 years. I myself bought my last mattress online and was surprised how wonderful the delivery and service worked. Especially many good reviews you can find the 140×200 innerspring mattress from Inofia. Or for the smaller bed the Emma mattress with particularly good reviews.
Before bedtime: 11 rituals to fall asleep
Fixed rituals can have a great influence on our sleep quality. We get to rest faster, sleep through and wake up the next day relaxed, fit and motivated.
1. establish rituals and regularities
Always try to have a similar evening program. This way, the body knows that it's time for a good night's sleep. And can already adjust to it. To make this easier, you should go to bed (and get up!) at a similar time as much as possible.
2. keep a diary
Do you also often have circling thoughts, worries or fears that keep you awake at night? Then take a pen in the evening and write down your thoughts. Just write down everything that comes to your mind.
You may not be able to solve your worries by doing this. But "writing them out" helps to get out of the thought carousel. And it also helps you see things more clearly. If you decide to journal, write in it 1-2 hours before you go to sleep.
3. write down your to dos
You have so much to do tomorrow that it's actually enough for 4 months? Then take a deep breath, take a pen and write down your To Dos. This way you avoid having the feeling again and again that you forgot something. And relax :)
4. turn off your technical devices
Cell phones, laptops, televisions, iPads - great inventions. But totally superfluous if sleep is important to you. Because the blue waves of these technical devices ensure that our brain releases less melatonin.
This hormone not only controls our sleep. Our metabolism, immune system, and defense against cancer cells are also closely related to it. So treat yourself to a Digital Detox hour before bedtime.
5. think positively about the next day
Instead of worrying unnecessarily, set positive intentions for the next day. Tell yourself that you can do everything and that the day will be great. This gives us a good feeling when we go to bed and we get up really motivated the next day.
6. relaxed into the evening with lemon balm
Melissa has a great calming effect on the body and mind. You can brew a delicious tea from lemon balm leaves and drink it warm. In addition or instead, a relaxing bubble bath also helps.
Because warm water relieves tension and cramped muscles. It also calms the mind. How you can make your own bath additive, you can learn here: Make bath additive yourself: Bath beads & bath salts.
7. crawl into bed with a hot water bottle
Make yourself really comfortable and keep your body warm and cozy. This will keep you relaxed. If you turn on dimmed lights or light candles, you will calm down even faster.
8. before going to bed: Reading
And while we're sitting so comfortably together, treat yourself to some great bedtime reading. Ideally, it's not a philosophy phamplet. Or a book by Stephen King that makes the hairs on the back of your neck stand up.
Reach for relaxing, beautiful reading. Something that helps you switch off. This way you reduce stress and leave your everyday life outside the bedroom door. And that's where it belongs. :)
9. meditation helps to fall asleep
Meditations calm our mind. They help to interrupt the permanent chattering mood of our head. Regular, deep breaths help to relax. Find more great benefits here: Meditate daily: This is what's really happening in your brain.
10. before going to bed: Have sex
Having sex not only releases feelings of happiness. After sex, we become really relaxed and sleepy. In technical jargon, there is the (very nasty, because unsexy) technical term: post-coital fatigue.
The hormone oxytocin is "to blame" for this. It ensures that we become cuddly. Seek closeness to each other and then just fall asleep really quickly. So feel free to drop the covers again :)
11. 4-7-8 method helps to fall asleep
This is a special breathing method that lets us fall asleep in no time. You can find out exactly how it works here: Finally fall asleep quickly with the 4-7-8 method.
Our conclusion:
Good sleep is enormously important for our body, our performance and our well-being. Fixed sleep rituals help to reduce stress, to relax and to fall asleep and stay asleep through the night much better. Give it a try. :)
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