Be inspired to try out new evening rituals and prioritize sleep. Implement the changes gradually and feel the effect of the deeper calm and better sleep that the good habits contribute to.
Putting for young and old
Keep a roughly fixed circadian rhythm by going to bed at the same time in the evening and getting up at the same time every morning - also on weekends and holidays.
The fixed bedtimes make it easier to fall asleep in the evening and provide a deeper sleep.
Calmness, cleanliness and regularity are not just for babies and children.
It is easy to make good rituals for the children before bed, for example a warm bath, no TV, a quiet bedtime story or a song.
It can be more difficult to remember that good sleep rituals are also beneficial for adults.
Try the following rituals for better sleep:
- Light a bay leaf or incense stick on fire. It gives a particularly soothing scent in the bedroom.
- Put the phone away and preferably in a box so that the light doesn't bother you.
- Smear hands, feet or the whole body in a good cream before bed.
- Go for a walk and find, for example, a beautiful stone and use your senses to observe the stone, notice its size and shape.
From small changes to good habits
- Introduce some evening rituals that prepare the body and mind for rest by creating a stress-free environment.
- The evening ritual begins earlier in the day by limiting caffeine intake from 14.
- Plan the run or visit to the gym for the afternoon instead of the evening.
- Turn off screens the last hour before bed.
- Instead, try a good book, relaxation, meditation or breathing exercises.
- Make the bedroom a comfortable space that invites calm and relaxation.
- Ventilate well and make sure the bedroom is not too hot and messy.
- Invest in a comfortable bed, nice bedding and pillows that support the body.
- Keep your feet warm with soft socks or a foot bath.
- Drink a cup of herbal tea or warm milk.
- Calm the mind with aromatherapy, breathing exercises, meditation under a weighted blanket or by keeping a gratitude journal.
- Implement the changes gradually so that they become good habits over time.
With the desire for peace, rest and many good nights sleep.
