Routines and rituals help to relax and train your body and mind. You’ve likely experienced this in your daily life - for example, an exercise routine is often easier to stick to when it’s done regularly at the same time.
The daily array of tasks you face at work and at home can feel eminently more manageable when you take care of them on a schedule. Healthy habits and rituals make our lives flow with greater ease, productivity, and purpose. Rituals aren’t just helpful to your busy, daily life – they’re also very good for sleep. Research shows routines enhance sleep quality, and can reduce the risk for sleep disorders like insomnia, particularly as we age.
If you're looking to improve your sleep, a sleep ritual is a great place to start. Don’t worry if you aren’t perfect at the ritual you develop for the first few weeks. It takes practice. One of the most effective ways to develop a new habit is to break it down into smaller steps.
Some things you might want to try implementing into your own ritual could be:
Meditation
You deserve a truly restful nights sleep, and meditation can help. Meditation trains us to be less in our head and more aware of the present moment. The mind’s tendency to get caught up in thoughts is perhaps strongest at bedtime, when we suddenly stop and be still. Meditation for sleep is a specific, guided experience that offers a natural sleep aid all on its own, allowing us to let go of the day -everything that’s happened and everything that’s been said - so that we can rest the mind while simultaneously resting the body.
Essential Oils & Diffusers
Essential oils improve our sleep. When inhaled, the oils cause the olfactory bulb to transmit information to the limbic system of the brain. As the limbic system is directly connected to parts of the brain that control heart rate, blood pressure, breathing, stress levels and hormone balance, it’s no surprise essential oils are extremely effective for managing sleep, mood and energy levels. Using essential oils in a diffuser is a more safe and effective way to experience aromatherapy in your home, particularly if you have small children or pets. Try this out with our Ceramic Diffuser and Essential Oils Starter Kit.
Take A Bath
Studies have shown that increasing our body temperatures before bed can help us feel sleepier, leading to an easier time falling asleep, and a higher quality of rest once we do. A bath should be able to help you increase your skin and body temperature sufficiently to harness these effects.
However, it’s best if you time your bedtime shower properly in order to maximize your sleep. Aim to shower or bathe approximately an hour to an hour and a half before you intend to sleep.
Try our range of Bath Soaks and implement a bath into your bed time routine.
Drink Tea
Try a cup of tea for your night time wind down. Our delicious Goodnight Tea includes chamomile to encourage a calm restful sleep, fennel to melt away the stress, liquorice to restore energy and settle the nerves, and ginger for an overall warming effect for the mind and body. Incorporating herbal tea into your bedtime ritual can really soothe the mind and calm the body and prepare you for a restful sleep.
