How to Create a Bedtime Ritual for a Good Night’s Sleep



Categories: Habits, Recovery, Rituals Tags: , , ,

Insomnia… Ugh, I have been there. I think we have all been there at some point. The clock ticking, the minutes moving so slow, the anxiety filled thoughts doing their late night dance, the hours until we have to get up to go to work creeping closer and still no sign of actually falling asleep. Like potentially ever.

It’s especially tough to sleep when you are going through recovery from drugs, alcohol, eating disorders or anything that has left you feeling like a wreck. (Every time I get dumped I can’t sleep for weeks. No joke.)   This for a variety of reasons that I won’t go into here (but Google can help you).

What I will share with you is the solution which is pretty much the same no what you are recovering from.

It’s called habits;  Creating and maintaining good sleep habits and a good bedtime ritual.

Let’s be clear here; Rituals are just habits, nothing spiritual or woo-woo about them. It’s just another word for something you do regularly and take F-ing seriously!

Like sleep. (Don’t wanna F around? Get this recorded meditation for falling asleep instantly!)

Ekka’s Bedtime How- to:

1. Watch the sunset.

How to Create A Bedtime Ritual For A Good Night's Sleep for recovery, insomnia, wellness, natural ways to sleep and easy sleep tips | www.ekkarecovery.com

How does this help? The diminishing light and warm colors begin the melatonin production process (melatonin is the sleepy hormone) in the brain and symbolically signifies that this day is coming to an end.

2. Keep the lights low and the vibe calm at home for several hours before actual bedtime.

How does this help? This is so you don’t interfere with the rising levels of melatonin and “wake” yourself back up.

3. Avoid the TV, computer, and phone for at least two hours before bed.

How to Create A Bedtime Ritual For A Good Night's Sleep for recovery, insomnia, wellness, natural ways to sleep and easy sleep tips | www.ekkarecovery.com

How does this help? The blueish colors of the screen and flashing movements of TV also wake the brain the up. Additionally, we all know that trolling through so and so’s Instagram does not put us in the right space of mind for sleep!

4. Do something that relaxes you.

Like what?

  • bath
  • gentle stretches
  • read
  • play with your cat
  • avoid people and experiences that upset you. Why? This is your sleep, no one is going to take it seriously except for you and therefore it is up to you to create boundaries that support it.

5. Make a soothing bedtime drink.

How to Create A Bedtime Ritual For A Good Night's Sleep for recovery, insomnia, wellness, natural ways to sleep and easy sleep tips | www.ekkarecovery.com

Ingredients:

Honey
Milk (dairy or alternative)
Pinch of nutmeg

Use 1 cup warm milk with 1 tsp honey and ¼ tsp nutmeg.
Why? Honey is an excellent sleep aid by again assisting the production of melatonin.

6. Put your mind in a good place by doing a gratitude practice at night instead of counting those dumb sheep.

Why? This helps calm the heart and the mind by focusing on what is going well, not poorly, in our lives. During times of struggle, it can be hard to feel the blessings so start small and move on from there.
How? Recite in your head, aloud or write it down in a journal the things you are grateful for each night. Be grateful you have a bed to sleep in, you made it through the day, the sun was out, your cat loves you etc. (You get the idea.)

If all else fails…Use this bedtime sleep meditation (it works so well I fell asleep the first time I tried to make it for you!)