Has it ever happened that through the day, all you could possibly think about was sleeping but the moment you hit your bed, you are wide awake, tossing and turning from left to right?
If your answer is yes, then this article is for you. Just the way you have your set of morning rituals and after work rituals, having a bedtime ritual is equally important as it helps you transition smoothly into sleep mode. According to Lisa Medalie, PsyD, a behavioral sleep medicine specialist at the University of Chicago, "Trouble falling and staying asleep can set you up for chronic fatigue, mood and memory issues, a slower metabolism, even reduced immune-system functioning."
In this article, we will explore the 5 bedtime rituals that will guarantee a good night’s sleep minus the tossing and turning.
Note: Start performing these bedtime rituals an hour or two before you hit the sack for best results.
Ritual #1: Dim the lights: Our bodies when exposed to low levels of light produce melatonin which help our body understand that it is time to sleep.
Ritual #2: Say No to electronics: Mobile/Laptop screens emit blue spectrum light which signals our body to stop producing melatonin and no melatonin means no sleep. Well, sorry Netflix!
Ritual #3: Bedroom = Sleep: Using the bedroom only for sleeping (and sex, obviously!) classically conditions your mind into fall asleep faster and peacefully in the bedroom.
Ritual #4: No alcohol before bedtime: Alcohol before bed is a big no! You might argue that you feel sleepy after having a few drinks but in reality, alcohol disturbs your overnight sleep patterns like no other. If you consume alcohol within 3 hours of bedtime, get ready for some tossing and turning.
Ritual #5: Read before bedtime: Reading a book before bedtime will tire out your eyes which will, in turn, drift you to La La Land sooner!
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