Finding your ritual

by Sarah McNamee

Good sleep is vital for our physical and mental wellbeing, but getting a good sleep is often easier said than done. One of the most simple ways you can set yourself up for a more restful sleep is by setting yourself some sleep rituals, and cleaning up your bedtime routine. 

 

FIND YOUR RITUAL 

We have a shower and a coffee to get ourselves ready for work, we listen to a pump-up playlist before the gym. Routines and rituals are vital to us kicking goals on a day to day basis, and sleep should be no exception. We need to train our minds to recognise that it's time to relax and go to sleep, and one of the best ways to do this is to adopt a bedtime routine that hits all 5 senses. 

SMELL
Scents most powerfully anchor us to routine, and essential oils have been used for centuries to help prepare the mind and the body for sleep. Lavender, vetiver, and cedar wood are among many scents that have been linked to restful sleep. Check our Sleep Scents essential oil blend to add to your bedtime ritual.
 
TASTE
Choose a tea or warm beverage to have every night before bed. Sleep blends with chamomile, lavender, and even liquorice can help settle the stomach and mind to prepare for sleep. 
 
SOUND 
Sleep sounds are a great way to teach the body that it's time to wind down, and helps mask other sounds that may keep us awake. This may be a sleep meditation (which is especially great if you suffer from anxiety), a bedtime story (not just for kids), or music (aim for soothing tunes without lyrics or too much variation).  There are a number of really great apps and websites to try all of these things - Headspace, Smiling Mind, and Calm are great places to start. 
 
TOUCH
Tactile sleep aids are often overlooked but can be a great addition to a sleep routine, especially for anxious sleepers. This may be as simple as choosing a nice pair of soft pyjamas that you put on every night, or it might be trying a weighted blanket or heavy heat pack which can help you feel safe and tucked in. 
 
SIGHT 
We need darkness to stimulate melatonin release, which is our body's signal that it's sleep time. Try and block our light anyway you can - this may be blockout curtains or a comfortable sleep mask. 
 

CLEAN UP YOUR SLEEP

You have heard people talk about practicing sleep hygiene. Sleep hygiene is all about optimising what's going on around you before you get into bed to sleep, and getting rid of the things that might be having a negative impact on your sleep. 

1. Set your alarm

Have a fixed sleep time and wakeup time, regardless of whether it's a weekday or the weekend. It might be goodbye Saturday sleep in, but it's hello to setting a healthy sleep rhythm. 

2. Unplug 

Netflix, computers, iPads, phones... we are constantly switched onto technology and looking at devices which emit blue wave light. Blue wave light is a total pest because it can suppress the body's natural melatonin, the hormone that signals to our body that it's night time (which means sleep time). Set yourself a time to unplug from tech, and start your bedtime ritual.  

3. Avoid Alcohol and Caffeinated Drinks 

Avoid drinks that can affect your sleep before bed. This obviously includes caffeine, but unfortunately (contrary to some peoples opinion) also includes alcohol. Although alcohol can act as a sedative and may result in a faster time falling asleep, it's been found that it interferes with REM sleep. This means that you're more likely to have short, disrupted sleep... Not the deep and rejuvenating kind we need. 

4. Manage Stress
Recognise your worries and take action where possible. Aim for acceptance where change isn't possible, and develop a practice of self-compassion and gratitude. If stress or anxiety is the main factor impacting your sleep, then check in with your doctor to talk about this further 

 

Still can't sleep?

Sometimes despite having a great, clean bedtime routine you may still be having a lot of trouble sleeping, which could be impacting you on a day-to-day basis. If this sounds like you, it may be time to seek help from your doctor. There are many physical, emotional and mental factors that can interfere with getting a good night sleep. Sleep studies, counselling and occasionally medication can be needed to check for any underling health issues and assist with re-establishing good sleep patterns. 

 

LEARN MORE ABOUT SLEEP 

https://www.sleepfoundation.org

https://headspace.org.au/assets/Factsheets/HSP225-Sleep-Fact-Sheet-DP3.pdf

https://www.sleephealthfoundation.org.au

 

 

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