You’re the only one who knows how much unwind time you need to make the switch from daytime running to nighttime relaxing. Your bedtime rituals will depend on your own needs, but to get you started on your path to a good night’s sleep, here are 10 bedtime Ayurvedic rituals for better sleep!
1. Warm Milk
Milk contains tryptophan, an amino acid known for causing sleepiness. Milk gives you the best chance at a night of undisturbed slumber.
2. Get On Schedule
Establish a sleep schedule and stick to it. Retiring and rising at the same time each day allows your body to know when it’s time to relax.
3. Lose The Late-Night Soda
It depends on the person but drinking caffeinated drinks at night is a common cause of sleep problems. For people who are very susceptible to caffeine,cut off consumption around suppertime. Try an herbal tea instead.
4. Soak Your Troubles Away
Have a nice relaxing soak in the tub. It was how you got ready for bed as a child, but it works for adults, too. Or take your shower at night and set the alarm clock for 15 minutes later in the mornings.
5. Do The Downward Dog
Many yoga enthusiasts agree that doing their stretches at night allows them to wind down before hitting the sack. Try our bedtime yoga routine.
6. Get A Rub-Down
If you’ve got a sleeping partner, make a massage deal: you do my back, and I’ll do yours. Pair this relaxing ritual with a soothing aromatherapy oil, such as lavender or chamomile, for a calming bonus.
7. Get Rid Of Distractions
You need a room for sleeping. It has to be your sanctuary. That means no entertainment centers, desks covered with bills, or laptops. By keeping the other aspects of your home life out of the bedroom, it ceases to be the place where you stay awake thinking about them.
8. Unwind Your Mind
Read a chapter of a book, listen to some calming music, meditate. Do whatever allows your brain to separate waking time from sleep time. Because these things don’t add stress or distractions, feel free to do them in bed.
9. Drown Out The Sounds
Plug in a sound machine and nod off to the nature noises of your choice, from waterfalls to crashing waves.
10. Even Out The Variables
Get rid of old worn pillows and invest in a good-quality mattress to promote sleep. Keep the bedroom dark with no flashing digital lights or glare from streetlights marring your sleep sanctuary.