After a long day, we all need a little downtime to unwind both physically and mentally to prepare for a good night’s sleep. With the help of a few ritualized behaviors, we can better transition from awake to asleep – and improve the quality of our rest.
How much time you need to unwind may vary, but generally 15-30 minutes should be sufficient. Sleep rituals include quiet activities to help you unwind and that don’t engage the brain or the body. Though there are as many possibilities are there are individuals, one element holds true for everyone: the type of activity you choose depends on what you find most relaxing.
Suggested bedtime rituals
To increase the effectiveness of your bedtime rituals, try to repeat them more of less at the same time every night. The rituals will soon become a cue that it’s time to forget about the day, relax your mind and get ready for sleep.
What better feeling is there than climbing into bed at the end of the day, knowing that you’ve found the perfect mattress and pillows? The anticipation of being enveloped in a, comfortable, luxurious bed and pillow can easily be one the most important cues for sleep. If you’re bed isn’t inspiring you to sleep, then it might be time to invest in a new one.