Morning rituals are well-known for preparing you for a productive day, but what about bedtime rituals?
You might think that the most successful people work nonstop, even until the wee hours of the morning, but this is not the case. Instead, they spend their late-night hours doing things like spending time with their families and resting in a way that will help them emotionally prepare for the tasks that await them the next day.
Everyone needs a break, right?!
Even if you're exhausted at the end of the day if you're like most people, you may not be comfortable enough to fall asleep quickly, and that’s a bummer. We'll give you some suggestions for nighttime routines to help you get ready for a restful night's sleep.
Aah, good ol’ milk!
You've also seen old films where caregivers provide warm milk to children to help them fall asleep. Although this ritual isn't practised as often as others, there is some scientific evidence that it is beneficial. Milk contains tryptophan, a sleep-inducing hormone. Food comas are caused in part by the same ingredient used in turkey.
If the thought of drinking a cup of milk makes you sick, the good news is that it can be taken as a substitute. It's found in a variety of foods, including nuts, eggs, wheat, and potatoes, but we don't suggest eating a large meal right before bed.
Relax and unwind in a warm bath. You've earned it! Soaking in the tub will help to relax sore muscles and is a great way to unwind after a long day. To help cause drowsiness, add a few drops of lavender oil. Don’t fall asleep in the tub!
At Akiva, we’ve got a range ofcharcoal shotsthat you can have right after your dinner. They ensure that you don’t feel bloated, and give your stomach the necessary impetus to digest food the right way, so you feel drowsier at night.
Aah, a massage can really make the world seem like a nicer place, right?
Your lower back, feet, legs and shoulders can be extra tired or tense if you work in a physically challenging job. Clean them for a few minutes to get the blood flowing and relieve some pain.
Couples who are in a relationship may want to alternate massages. It's much more rewarding to have someone else massage your aching body than it is to attempt to do it by yourself!
There are several different ways to meditate, so choose one that suits you best. The trick is to sleep soundly in a quiet and peaceful area and close your eyes. Although meditating while lying in bed will help you fall asleep faster, it also prevents you from reaping many of the benefits of meditation, but we think that’s alright for now, because you just want to get some sleep!
Any book would suffice, if it is not on an e-reader, laptop, or smartphone. Some experts advise reading in bed and sleeping when you're tired, while others advise using your bed solely for sleeping. They recommend reading on a chair beside the bed or in a different room entirely.
With these tips, you can ensure that you fall asleep faster every night!