No Night blues anymore: Nighttime rituals for the best sleep ever

Off to bed - but only in your pajamas

Just as we get dressed for work and prepare our bodies and minds for the day, we also need rituals to help us relax and prepare for sleep. Getting ready for bed also means slipping into our pajamas and can help create the sleep environment we need for a restful night's sleep.

Preparing for the day ahead

Simple tasks like preparing work and school lunches in the evening, choosing an outfit, and packing school and work bags before bed can save us a lot of time in the morning and even give us extra sleep time.

Appeal to our 5 senses

A sleep-toolkit for the five senses: these include earplugs, a sleep mask, a sound machine, or aromatherapy to help us sleep through the night and wake up rested in the morning.

Manage stress before bedtime

Sleep therapists advise practicing the method of visualization to distract ourselves from troubling thoughts. We can imagine a peaceful, comfortable, ideal space where we feel at ease, creating a calming reality. This helps us create meaning for ourselves based on our own goals and experiences. At the same time, we calm our adrenal glands. Fewer stress hormones shorten the time it takes to fall asleep.

Less technology is more

Not all tech devices are bad before bed. Try to avoid tech devices that drive up your stress levels. Stay away from upsetting headlines and high-voltage shows. Focus on talking to a friend via text message that makes you laugh, or on social media accounts that make you feel good. Download a meditation app or a soothing bedtime playlist that can help you fall asleep.

Establish clear phase shifts

Many of us still work from home or have our kids go to school online. It's important to set boundaries between work, school, and after-work with clear phase shifts. Schedule a set time each day to log off from work or school and focus on your personal or family health and well-being.
 
Go to bed tired - not necessarily early

With that being said, no one wants to allow us to stay up until 2 am, however, most people think that we only do our sleep hygiene justice if we go to bed at 9 pm. For those who are early risers by nature, this bedtime may be suitable. For some others, it leads to spending too much time in bed combined with an uncomfortable tossing and turning. Instead, listen to your body and pay attention to your natural sleepiness signals.