1. Take a bath
A soak in the tub (or a steamy shower) is a great way to start your evening wind down. The hot water will loosen any tight muscles from a stressful day and can lower your blood pressure, getting you in a relaxed state of mind before bed. In fact, getting in a hot bath for as little as 10 minutes can get you to sleep around 36% quicker than normal. So play some music, listen to an inspirational podcast, or just relax in the bubbles.
2. Turn off that screen
Seeing too much blue light at night tricks your circadian rhythm into thinking it’s still daytime, so screens are a big no-no when it comes to creating your perfect bedtime ritual. Disconnect from your favourite electricals at least an hour before you want to drift off to sleep, and keep your phone arm’s length away so you’re not exposed to any blue light throughout the night.
3. Set the mood
Creating a clutter-free and calm zone in your bedroom can help reduce the noise inside your mind and signal to your body that it’s time for rest. Set the stage by tidying up your bedside table, dimming the lights, and running a diffuser with some soothing essential oils to calm down your sympathetic nervous system. Get yourself ready for a relaxing night of rest.
4. Read a book
Make a little bit of escapism part of your nightly ritual and notice the difference in your sense of calm. Getting lost in an easy-going novel is a sure-fire way to quiet any anxious swirling thoughts by distracting yourself with something more enjoyable. Studies have shown that reading can reduce stress by 68% so it’s worth curling up in bed with a book instead of saving them all for your next holiday.
5. Practice mindfulness
Learning a few mindfulness and breathing techniques can help take your nighttime anxiety from sky-high to non-existent. From ocean sounds to bedtime stories, there are plenty of mindfulness meditations to choose from on apps like Headspace, Calm, and Spotify. If you’re new to controlled breathing, try the 4-7-8 technique, proven to help induce restful sleep - breathe in for four counts, hold for seven and breathe out for eight for as long as it takes to drift off.
No matter which of these tips works best for you, we’re committed to making sure you have your sleep toolkit ready for a restful night’s sleep.
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