5 Bedtime Rituals for a Better Night’s Sleep

5 Bedtime Rituals for a Better Night’s Sleep are tips you can implement as a part of your wellness and self-care routine. Finding ways to unwind and prepare for a good night’s rest is just what our bodies need to recharge!

Sleep: we all need it, and hardly any of us get enough of it! I am super pumped to introduce Kelli Pease to you today. Kelli is a fellow blogger and friend, and we’ve connected through Instagram and the IDEA Health and Fitness organization. I’ve been struggling with making sleep a priority this month, and luckily, Kelli is here to save us all. She’s got a great list of bedtime rituals that we can try for a better night’s sleep; without further ado…

Hi friends!

I’m thrilled to be guest posting for Jess today. I’m a writer over at Happsters and ClubConnect and am excited to talk to you about my favorite sleep rituals.

You probably know that you’re supposed to get 7-8 hours of sleep, but have you actually made sleep a priority in your life? With such busy schedules, it’s hard to make time for self-care, but trust me, it’s worth it! Just some of the benefits of getting a good night’s sleep include better moods, more productivity, better immunity, improved memory and even the ability to build muscle more easily.

Since sleep is so incredibly important I’ve started adding rituals to my bedtime routine to wind down at the end of the day and help me to get into the deep sleep my body needs. Here are the top 5 rituals I’ve found help ensure a good night’s sleep:

5 Bedtime Rituals for a Better Night’s Sleep

Limit Dramatic TV Shows Late at Night

Do you ever feel like you can’t relax after watching an intense show or movie? I’ve found that when I watch something dramatic past 9:00pm, I have a hard time shutting off my mind when the time comes to go to sleep. Now if I want to watch any highly emotional shows, I’ll watch them earlier in the day and save calm shows (hello, Planet Earth!) for later at night. I would also recommend taking it a step further by turning off your TV completely at night. Studies have  found that turning off all devices at least 30 minutes before you go to bed helps your body prepare for sleep.

Meditate

Meditating is always a good idea, but it is especially powerful at night as a way of quieting the mind and getting into a peaceful place. Meditation slows down brain activity, leading to a deeper, more tranquil sleep. I usually switch between meditating in silence (without guidance) and using the “Calm” meditation app: https://www.calm.com/sleep. The app even has free “sleep stories” built specifically to help you fall into a deep sleep. A study by the University of Massachusetts Medical School found that 58% of insomniac participants showed significant improvements from meditation and 91% of the participants using sleep medication were able to reduce the dosage or stop the drugs all-together.

5 Bedtime Rituals for a Better Night’s Sleep are tips you can implement as a part of your wellness and self-care routine. Finding ways to unwind and prepare for a good night’s rest is just what our bodies need to recharge!

Diffuse Lavender Essential Oil

Not only does lavender smell amazing, but it has another great benefit: it helps you sleep better. Try creating a nightly ritual of diffusing lavender oil in your house before and/or while you sleep. A study by the University of Southampton found that when lavender essential oil was diffused throughout the night, participants ranked the quality of their sleep 20% better than with the placebo oil. Lavender essential oils and diffusers can be found at health food stores. The brands I’ve tried and had success with are doTERRA and Young Living, but there are many great ones out there to choose from.

Practice Gratitude

When is the last time you thought about what you were grateful for? I’ve been practicing gratitude before I go to sleep for a few years and it has made a HUGE difference in my state of mind. Once I get in bed and meditate, I think about what I’m grateful for. I try to think of at least 3 things I’m thankful for each night, but I usually end up thinking of even more because I get on a roll! This practice is very effective because it helps you focus on everything positive in your life and not worry about anything that has happened that day or might happen the next day.  A similar idea that also helps promote better sleep is to write in a gratitude journal before bed each night. In fact, a 2011 study published in Applied Psychology: Health and Well-Being found that writing in a gratitude journal improves sleep.

Keep a To-Do List by Your Bed

If you find that you can’t turn off your brain even with these other techniques in place, try keeping a notepad and paper by your bed. If you think of something before you go to sleep or in the middle of the night that you need to do the next day, you can quickly write it down and not have to worry about it. Trust me, this works! It allows you to get your thoughts down on paper right away, know that they will be there in the morning, and quickly move onto what’s important in the moment: going to back sleep.

Feeling good requires an adequate amount of sleep. As Thomas Dekker says, “Sleep is that golden chain that ties health and our bodies together.” So, if you want to fall asleep easier, have a more restful sleep and wake up feeling refreshed, try a few of these ideas and see which ones work best for you. Comment and let me know what your favorite bedtime rituals are!

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5 Bedtime Rituals for a Better Night’s Sleep are tips you can implement as a part of your wellness and self-care routine. Finding ways to unwind and prepare for a good night’s rest is just what our bodies need to recharge!

 

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Kelli Pease is a writer for ClubConnect. She has also created a happiness community of over 90,000 people called the Happsters. She spends her free time learning everything she can about mindfulness, gratitude and happiness, drawing, hand-lettering, hosting community gatherings and taking beach walks with friends and family.

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By Jess

Jess is a certified personal trainer, group fitness instructor, and yoga teacher. She enjoys sharing her passion and enthusiasm for health and fitness with friends, family, clients, and readers.

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22 comments

  • Deborah @ Confessions of a mother runner

    March 19, 2017 at 5:28 pm

    I recently did a sleep post as well with a few different ideas it’s fun to see what other people find helpful. Have a great week
    Deborah @ Confessions of a mother runner recently posted…STELLAr Week At The Ranch & Balega GiveawayMy Profile

    1. Jess

      April 14, 2017 at 8:46 am

      Oh nice! Thanks, Deborah! There are always so many cool tips to read about 🙂

  • jennifer

    March 20, 2017 at 8:44 am

    the note pad is a great idea for dumping thoughts and worries
    jennifer recently posted…Apricot Ginger Macadamia Oatmeal Mix /DIY PacketsMy Profile

    1. Jess

      April 14, 2017 at 8:45 am

      Oh yes, I agree!! Gets it all out before bed 🙂 xo

  • Carla

    March 20, 2017 at 8:54 am

    I do all of these except the lavender. Suddenly the child has struggled to fall asleep – – I never do. Mama so tired 🙂 – – i’m going to go and get lavender oil today!!
    Carla recently posted…4 finger gratitudeMy Profile

    1. Jess

      April 14, 2017 at 8:45 am

      Hi Carla!! Did you try the lavender oil yet? My mom says it helps my brother a lot!

  • ACKTIVE LIFE

    March 21, 2017 at 6:39 am

    I have noticed a huge difference in my sleep pattern by not having a television in the bedroom. I am still not great about disconnecting earlier, but reading instead of watching horrible TV has made me feel so better. YAY for sleep! 🙂
    ACKTIVE LIFE recently posted…Friday FeelingsMy Profile

    1. Jess

      April 14, 2017 at 8:44 am

      YES! I love reading a book before bed but lately it’s been reading the news on my phone…not good before bed! xoxo

  • Nicci

    March 21, 2017 at 6:58 pm

    I definitely need a night time ritual that doesn’t involve chocolate and Big Little Lies. This is a great push!

    1. Jess

      April 14, 2017 at 8:44 am

      Hahahah I NEED to watch BLL. Just finished watching Goliath on Amazon Video and it was AWESOME. Have you seen it yet?

  • Jamie King

    March 21, 2017 at 7:44 pm

    I always sleep better when I turn the TV off earlier! Great tips!

    1. Jess

      April 14, 2017 at 8:43 am

      Sameeeee! Thanks, Jamie! xoxo

  • Kristen

    March 23, 2017 at 1:14 am

    Love these ideas! I have anxiety so I could definitely use some of these to get myself to bed easier.
    Kristen recently posted…A Perfect Winter Backpacking TripMy Profile

    1. Jess

      April 14, 2017 at 8:43 am

      Glad to offer some tips, Kristen! Happy Friday 🙂

  • Courtney Ferris

    March 27, 2017 at 10:39 am

    Love the to-do list tip. It definitely helps me sleep better!
    xx
    Courtney
    http://www.thedaringdarling.com

    1. Jess

      April 14, 2017 at 8:42 am

      It’s a good one for getting all the thoughts out 🙂 thanks for stopping by, Courtney!

  • Dave James

    March 29, 2017 at 12:04 am

    I always sleep better when I turn the TV off earlier. Great Advice
    Dave James recently posted…How to Sleep Better and FasterMy Profile

    1. Jess

      April 14, 2017 at 8:42 am

      Thanks, Dave! Same here, haha.

  • Brittany

    April 3, 2017 at 7:34 pm

    Limiting media and meditating are huggeee for me. Great tips.

    1. Jess

      April 14, 2017 at 8:41 am

      Yaaas, when I limit phone time it really helps! Haven’t gotten into meditating yet 😛

  • Leo Tat

    April 11, 2017 at 5:23 pm

    We spray lavender oil on our pillows before sleep. It does seem to help. One other thing I do is, write a quick to-do list of what I need to get done tomorrow. Once I’ve written it down, I’m less tempted to think about it while in bed.
    Leo Tat recently posted…15 Health Benefits of Low-Carb & Ketogenic Diets (I Love No. 9)My Profile

    1. Jess

      April 14, 2017 at 8:37 am

      Love those tips, Leo! Lavender oil is so calming, I can see how that would help!

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