5 Mindful Rituals For Your Bedtime
by Vytautas Vaitkevicius
Sleep is a crucial component in preserving your health and well-being throughout your life. The way you feel while you're awake depends partly on what happens while you're sleeping. But you probably already know that good quality sleep is beneficial. So, let's waste no time and get right into it - 5 mindful rituals that will enhance your bedtime, make it more enjoyable, help sleep better and conquer tomorrow's day!
1. Meditation Paired With…?
Meditation as a bedtime ritual is an unbeatable practice. Over the last two decades, many studies, research, and randomized clinical trials have discovered how meditation can help with sleep.
This study can be ideally used as an example - it shows researchers' analysis of how mindfulness meditation affected 49 adults with moderate sleep issues. The participants were randomly assigned six weeks of meditation practice and experienced fewer insomnia symptoms at the end of the study!
And what's even more intriguing about meditation is that you can pair it with many enjoyable and spiritual things such as natural sounds, aromatherapy, and delicate crystals such as Rose Quartz or Citrine.
As a person who leans towards a more pedantic approach to living space, I have to say that decluttering is a game-changer and shouldn't be overlooked. And it's not only about having a clean and organized bedroom at the end of the day!
Think about those dishes in the sink that will trouble you in the morning or any other tasks or things you may think about while trying to sleep in peace.
It feels liberating to go to sleep knowing everything is in place and prepared for tomorrow. Don't believe me? Try it out if you haven't already!
Journaling is on track to become one of the most popular and influential personal activities of modern times, with many science-based benefits. Not only writing about your day has a calming effect, but it can also provide deep insights, bring new ideas to life and allow you to become self-aware.
But why do this at bedtime? Well, your mind is settled, clear, and ready to think clearly to look at everything more objectively and reflect on the day. And most importantly, you can write down goals, aspirations, and thoughts for tomorrow!
Writing about your day can even reduce anxiety and depression. Set the tone for the next day, next week, or even next month!
4. A Hot Bath
The purpose of bedtime routines is to relax and de-stress while improving sleep quality. On nights when you need extra help loosening up and calming down, a hot bath can work wonders for your sleep.
There's a reason so many people admit that their best ideas are born during bathing. At the same time, bathing-water immersion is a therapeutic experience that will detach you from all the technological and harmful noise around you.
Water has its way of soothing your mind. And just like meditation, you can make this bedtime ritual even more blissful by lighting up candles, bathing with crystal energy, or using various smells and sounds!
5. Slow Exercise
You're probably thinking, "It has to be slow breathing, yoga, or even the meditation that we mentioned before." And you are nearly correct; languid yoga poses can be a beautiful exercise to release any tension left before bedtime! But I have a bit more unique proposition - how about Gua Sha?
Gua sha, also known as kerokan, is an ancient Chinese holistic practice mainly aimed at chi (energy) and improving its flow.
The best thing about this is that it's done with massaging techniques - primarily facial massage with Gua sha tools usually made from natural crystals! Think of Rose Quartz or Jade face roller that will gently stroke your skin and allow you to soak in stone's energy as well. It's a unique practice that reduces tension and works as a spiritual ritual.
There's no fancy equipment, and there are no promises of miracles - these are simple bedtime rituals for you to try. Don't hesitate to give each of them at least a week, and you might find something meant for you!
Read more about getting a good night's sleep when insomnia is keeping you awake.