How to Create a Nightly Wellness Ritual to Relax, Wind Down, and Improve Your Sleep

Uncategorized Feb 09, 2021

Sleep is so important for ultimate wellness, and feeling your best!  Not only does a poor night of sleep affect your mood and energy level, it also affects productivity, hormone production, and the function of your metabolism.  If you struggle with falling asleep at night, staying asleep, or even with the quality of the sleep you’re getting, try some of these recommendations.  It’s great to keep a journal about your sleep, so you’re able to pinpoint what may be affecting it, positively or negatively.  


Here are five tips to get your best sleep yet!


One ~ Go to bed at the same time every night, when possible.  This helps to get your body into a proper circadian rhythm, which will overtime help with the quantity and quality of your sleep.

Two ~ Aim for 7-9 hours of sleep each night.  Everyone is different, and some people thrive on more sleep, while others feel great on a little less.  Find the balance that works best for you. More is not always better.

Three ~ Stop eating at least 2 hours before your bedtime, since digestion can interfere with sleep.  Also, notice what foods may poorly affect sleep.  Some people find that they toss and turn all night after eating a spicy meal.  This is why a journal is so helpful!

Four ~ Create a nightly ritual to help relax before bed.  This can consist of hot tea, meditation, reading a book, taking a hot bath or shower, and turning off all electronics.  I love to include essential oils, like lavender, which has a calming effect, and smells so wonderful, too! Also, be sure you’re sleeping in a dark, quiet room.  Ways to ensure this no matter your environment, is to use some earplugs to keep any noise out (like a snoring partner or neighborly sounds!) and a sleep mask.  A sleep mask is awesome to ensure complete darkness, which stimulates melatonin production, and helps you sleep more soundly.

Five ~ Do you find you have a lot on your mind that wakes you up at night?  Each evening, write out your to-do list, plan your schedule for the next day, and write down or journal on anything that may be troubling you or causing stress or anxiety.  If you can get it all out on paper before you go to sleep at night, it will help clear your mind, so you will feel more organized, and can sleep better. 

Try what resonates with you, and journal about what works or doesn’t!  It often requires trial and error to find your unique magic ritual!  Please share your thoughts in the comments, and any sleep-inducing secrets you use or recommend!  We all know how amazing it feels to wake up refreshed, energized, and ready to start the day!  


Sweet dreams! Xoxo


Jenny Geyser, M.Ed.

Certified Holistic Wellness Coach

Certified Yoga Instructor, E-RYT 500


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