Bedtime Rituals: What Works and What Doesn’t

Before you head to bed, there are a lot of things that you do.

Some are good and some are bad.

You probably know that there are things you shouldn’t be doing, but you do them anyway.

And then you complain about not getting enough sleep.

Well, now you don’t have an excuse. You’ll know for a fact what helps you get to sleep and what stops you from getting a good night’s rest.

The rest is up to you. (See what I did there? The rest is up to you. Resting, sleeping. Get it?)

Bed Time Ritual That Doesn’t Work #1: Watching TV in bed.

You’re curled up in bed, under the covers, nice and snuggly warm. You think that this is going to make you sleepy. It’s going to help you get a good night’s sleep.

Wrong.

The screen glow is basically and anti-sleep drug.
If you’re watching an exciting show, your brain is racing.
You love that drama or thriller? Forget sleep and say hello to stress.
That flicker and chatter that goes on with whatever you’re watching? Annoyance city.

Bed Time Ritual That Doesn’t Work #2: Working in Bed

Your brain is now convinced that you bed is for work, not sleeping.
Stress, stress, stress.
Sweet dreams? Forget that. You’ve been working.
Read #1 again: Screen glow is bad.

Bed Time Ritual That Doesn’t Work #3: Drinking Caffeine or Sugary Drinks Before Bed

Your body is now humming like it got an espresso shot. Forget sleep.

Bed Time Ritual That Doesn’t Work #4: Using Electronics in Bed

See #1(again!)

That blue light on your phone, tablet or computer is like sticking your finger in a light socket for your brain. It’s ALIVE!

Bed Time Ritual That Doesn’t Work #5: Eating a Heavy Meal Close to Bedtime

Your tummy is full. Your digestion is working overtime. Sleep, no way.

Bed Time Ritual That Doesn’t Work #5: Counting Sheep

Your brain is concentrating on visualizing those freaking sheep and trying to count them. Definitely not thinking about sleep or relaxing.
Studies actually show that counting sheep make it harder to fall asleep.

Now you know. These things are BAD for you if you want to go to sleep.

Try these things instead:

Use relaxation and meditation apps. It slows your brain down.
Take a warm bath or shower. Warm water helps you calm down and the drop in body temperature signals your body that it’s time to sleep.
Preparing for the next day. Seriously. If you’ve got everything ready for the morning, you don’t have to worry about forgetting something when you hit the snooze button three times and are running late.
Reading. A real live book. Not an e-book. No screens remember? (see #1 AGAIN!) Research has shown that people who read a book before bed have better sleep quality and fewer sleep disturbances than those that don’t read a book.
Yoga or Stretching. Try one or two yoga poses and relax your body. If yoga isn’t your thing, just stretch. You’re still telling your body that it’s time to unclench and rest.
Drink a warm beverage. Warm milk contains tryptophan, an amino acid that’s known to help people fall asleep and stay asleep. Chamomile tea has a calming effect. Just make sure you’re not sipping caffeine or sugar.

Well, you can’t make excuses anymore. You now know for a fact what you should and should not do before you go to bed.

Why not just throw your clothes on the floor and fall into bed? Because your brain and body need to know that it’s time to relax. They need a fixed ritual each and every night to get them in the right mood to sleep.

Start a bedtime ritual. Stick with it. You’ll sleep like a baby. (And not a baby with colic, I’m talking about the baby that sleeps through the night.)

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This post was previously published on medium.com.