What evening ritual will help you sleep better?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is not always possible to fall asleep quickly and soundly. Now thoughts torment, then unpleasant dreams wake up in the middle of the night. As a result, after spending several hours in bed, you start the day exhausted and exhausted. To fall asleep with a healthy sleep and get a good night's sleep, you need to perform an evening ritual. Getting ready for bed will help you to relax, let go of the last day and not think too much about the next day, which means you will have a good and full rest.

All of the following elements of the evening ritual are interchangeable. And you don't have to use them. We are demonstrating a certain model based on which you can build your own version of preparation for sleep.

Close social media

Check your mail, Facebook, VKontakte, messages, Twitter, all the networks in which you communicate. Then close them and put your gadgets aside until morning. If you set an alarm on your phone, do it right away.

Make entries in your personal diary

You can just jot down briefly what you planned to do in the day and what you actually did. Such records will help you analyze your productivity, find mistakes, and improve.

Write down rambling thoughts

Take a notebook and write down all the thoughts that wander in your head. You need to clear your brain before bed. You can, of course, use a computer or tablet, but still a notebook and pen will do much better.

Eat something light

You will have to experiment long enough to find light meals that will ensure you fall asleep quickly, sleep well, and have an energetic morning. Usually, such light foods as fruits, yogurt, nuts are recommended to be consumed in the morning in order to recharge with vivacity and energy. But try, perhaps some of them, on the contrary, will help you fall asleep faster.

Take a bath

A hot (and possibly cool) bath will help you relax and tune in to proper sleep and proper rest.

Visualization

Before going to bed, or while lying in bed, you can do some visualization exercises. There are many options: analysis of your work, life in general, analysis of goals and results, you can imagine yourself at the moment when you achieve the planned success, or you can just imagine yourself asleep. Set aside 5-30 minutes for exercise, whichever is more convenient for you.

Light stretching before bed

Stretching a little before bed makes your body think it is already relaxed and resting.

Read a book

Remember when you were a child when you asked your elders to read to you before bed? And then you yourself liked to read one or two chapters of a fascinating book at night? No wonder you slept much better as a child! To disconnect from the real world with its worries and problems, there is nothing better than being transported into a fictional world. 15-30 minutes of reading will be sufficient.

Attention: this point only applies to reading books. Do not watch TV, play computer games, or open your web browser. And don't read books that are too prompting.

Sleep

If you have done all of the above, then a sound and healthy sleep will come to you immediately.

And three more tips to help you improve your evening bedtime ritual.

1. Don't stop moving throughout the day

The more you do, the more energy you will spend, which means that by the evening you will have a natural desire to sleep. If possible, go in for sports, at least do some physical exercise. After an active day, you will sleep soundly and calmly.

2. Give yourself enough sleep

For most people, 7-9 hours is enough to get enough sleep. By reducing this rate, you harm your daily productivity (and you don't need to listen to the arguments of people who sleep 4 hours!). More is usually better than less. And if you are hyperactive during the day, it will take even more time to sleep.

3. Sleeping well on weekends is a great idea

If you don't get enough sleep during the work week (as often happens), fatigue builds up. And a good weekend sleep is a great way to eliminate it. And remember, no one's sleep schedule is perfect, we are all compromising.