5 Rituals for a good night‘s sleep

“Sleep well and dream big for tomorrow is the start of something great!” 

Not sure about you, but I seem to have always struggled to get a good (yep not even asking for decent, good would suffice) night's sleep.

Good sleep is so important, yet so many of us struggle with it. We get stuck in the cycle of poor sleep followed by over-caffeinated days and prioritise being busy or doing more, finding ourselves on the never-ending mouse wheel of exhaustion and dissatisfaction.

Staring at the ceiling and playing the ‘if I fall asleep now, I’ll get x amount of hours of sleep” game, knowing it probably isn’t enough for what your mind and body truly needs. Bed covers ending up everywhere. 

Thoughts racing through my mind about work, my business, my family, finances, shopping lists (yep even weird ones pop in at the earliest of hours 🤦‍♀️). 

It’s exhausting. It can be fixed. It doesn’t need to be that hard. And you are worth it!

All the while telling my thoughts to come back at 6am and focus on my breathing to get me back to the land of slumber. 

Read on for more tips on how to awaken refreshed & energised to get on with whatever your day may bring 😃.

Image: My Snooze Tea

 1. Establish a bedtime ritual

Do you have a routine to help you unwind from the day and prepare your body and mind for a peaceful slumber? No?

To be able to switch off from the day, intrusive thoughts and endless to-do lists for the day/ week ahead can help ease the mind into a state of peace and calm ready to rejuvenate while you catch some zzz’s. This could look like:

• Switch off all devices at least 1 hour before bedtime, this will allow you to truly unwind
• Read your favourite novel before bed, often this helps to ease into sleep mode
• Have a glass of milk if you find it helps settle your body ready for bed
• Practice meditation as a beautiful way to re-connect your mind, body and soul while focusing on deep breathing
• Spend 10 minutes journalling your thoughts, worries, to-do activities – anything really to get your mind slowing down and your breathing deepening

 2. Establish a morning routine

Upon waking take a few moments to notice how your body feels, take a few deep breaths and mindfully send loving energy to all part of yourself before starting your day.

Stretch to encourage blood flow and awaken your physical self.

If you can, take 10-15 minutes to journal your thoughts, feelings and dreams to foster positive, inspiring and motivating energy for the day ahead.

A non-rushed start to the day can do absolute wonders for your mental state regardless of what the day ahead has in store for you. You feel well prepared, calm and confident in yourself. It also allows you to make intentional and conscious choices right from the get-go.

Enjoy a healthy breakfast of your choice, taking some time to savour the aroma, taste and time gifted to yourself. How does this help my sleep you ask?

Starting your day intentionally, mindfully, consciously, and lovingly has been shown to carry you throughout your day, where instead of exhausting yourself, you are mindful of your time and energy and set appropriate boundaries to protect them. It also leaves less thoughts buzzing around in your head at night as you try and get some sleep.

3. Move everyday

Regular movement has been shown to aid not only physical and emotional well-being, it also aids mood and your ability to relax – both of which affect your sleep quality. Being active too close to bedtime does have its disadvantages so please be mindful when you are being active to allow your body time to wind down. Several hours before bedtime is best.

4. Look at your environment

A quiet, dark, and cool environment can help promote sound slumber. Close off blinds or curtains to restrict light coming in and waking you.

Make sure your bedroom is equipped with a comfortable mattress and pillows, this will make the world of difference to the quality of sleep you experience.

Do you watch tv in bed, if possible please leave computers, tv’s and all other electronic devices to outside your bedroom. Alternatively, switch off the tv at least 1 hour before bed to aid your mind to wind down. Try journalling or reading in that time to help ease you into a great slumber.

Also be mindful of your clothing and bedding choice – too hot and it’ll disturb your sleep as you toss and turn during the night trying to cool down. Too cold and you’ll be shivering, with more tossing and turning – now we don’t want that do we?

I have also found, playing some relaxing or white music helps me to unwind and slow down my mind.

Image: My Healthy Boost Tea

5. A mindful cup of tea

Having a cup of tea before bedtime can help create good sleep habits that the brain recognizes as a wind-down before slumber. Many people find warmth and aroma of organic tea highly comforting and soothing.

Try low caffeine teas so that don’t stimulate your mind in the early hours of the morning – no thanks! Packaged herbal teas help to fight insomnia, stress and anxiety, some of the best blends for sleep are:

• Magnolia Tea
• Low caffeine green tea
• Chamomile tea
• Lavender Tea
• Passionflower tea

Our Unwind and Sleep loose leaf tea blends contain a mix of some of the above herbs to help you break up with insomnia for good. And they are also award winning best tea Australia!

At the end of the day, having loving rituals to ease you into a great night’s sleep is invaluable to your physical, mental, emotional and psychological health in so many ways.

I’d love to hear what works for you, hit reply and let me know x