Create A Sleep Ritual & Bedroom Sanctuary
The Sleep Foundation suggests we use our senses to create the best environment or comfortable bedroom sanctuary for quality sleep.
– Touch: Do you feel hot or cold? Address the temperature in your room. How do your mattress, pillows, sheets, and pyjamas feel? Sleep on and in 100% natural fibers such as cotton, silk, hemp or bamboo. How old is your mattress and pillow? Maybe it’s time for a new lot. Do you get into a made bed? A Bedroom Poll by The Sleep Foundation found that many people believe clean, neat and comfortable elements of the bedroom environment are important to getting a good night’s sleep.
– See: Is your room dark? Dark enough that when you stretch out your arms you don’t see your hands. Any form of light will drop your melatonin (Jessica please link to my Rescu. post of melatonin). Sometimes there is certain light we can’t control. Put up thick curtains or blinds or wear an eye mask. Does you room look and feel peaceful and calm? Is it aesthetically pleasing? Declutter and tidy your room. Make it a beautiful and comfortable sanctuary. If you use your room for other purposes such as an office, keep those areas neat and tidy. Put up a screen to separate the spaces.
– Hear: Are noises keeping you awake? While you sleep, your brain continues to register and process sounds on a basic level. If you can’t address the noise in your home, white noise, noise from your family, noise from your street or neighbours, then wear ear plugs.
– Smell: How does your room smell? Air your room during the day. Musty, damp and moldy rooms can affect a good night’s sleep. Burning lavender in oil burner or placing a few drops on your pillow can induce a restful night sleep. Clean pyjamas also feel and smell comfortable.
Rubin R. Naiman author of ‘Healing Night’ suggests creating a ritual conducive to sleep. These are some of his suggestions. Begin one hour before bed.
– Switch off the tv, computer and put your phone aside.
– Dim or turn off most of the lights within and around your home. Put on a few lamps or light some candles. Then spend some time experiencing this dusky consciousness. How do your eyes feel? Notice other sensations in your body.
– Put on relaxing music or simply listen to the white noise.
– Take a bath or shower and wash away the day. The warmth fo the water relaxes the muscles and nerves.
– Put on clean pyjamas.
– Journal your thoughts and feelings if you are on your own or share your days stories with your loved ones.
– Meditate, pray or practice mindfulness.
– Do gentle forms of yoga or stretching.
– Get into bed and surrender to sleep. Close your eyes and feel the weight in your body and the comfort of your surroundings.
I would also like to add the ritual of a well-steeped tea especially making a pot of your favourite sleep tea induces a state of ceremonial calm. Chamomile, Lemon balm, Lemongrass, Lavender, Hops, Passionflower are specific sleep inducing teas.
Address the underlying causes and contributing factors that lead to insomnia before you resort to medications and seek professional help if you can’t get back to a healthy sleep rhythm.
