Your Sacred Sleep Ritual

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One of the ways that you can maximise both the quantity and the quality of your sleep is by creating a sacred sleep ritual.

All too often, I speak with clients who tell me that they are on their computer checking emails just prior to bed. Or their last coffee is at 8 pm. Or that they often go to bed and watch TV there!

Yikes – a recipe for sleep disaster. After all, if we stimulate our minds and bodies just prior to lying down to sleep, it is no wonder that our minds are racing and we just can’t settle.

Creating a sacred sleep ritual is designed to prepare your body for rest. Just as an athlete would prepare their bodies by warming up, as sleepers we need to prepare our minds and bodies for rest. It is important to reduce the number of stimulants you engage with in the wind down to bedtime, as well as creating a pathway for your mind to enter into the bliss of a deep sleep.

Here are some suggestions that have worked for me and for my clients:

Don’t have any caffeine after 6 pm at the latest. We all know how powerful caffeine is at waking us up in the morning. It takes about 5 hours for your body to process the effects of caffeine so stopping the flow at 6 gives your body time to process before an 11 pm bedtime.
Take some time in the evening to journal the day. Creating space to process our thoughts and feelings can often mean that we don’t try to do this when our heads hit the pillow. Getting some clarity and distance on the day’s events will give your mind space to relax.
Be mindful of your TV diet. I personally watch no TV in the evenings, but if you are choosing to watch then be picky about what you are feeding your mind. Steer clear of exciting and fearful images or topics as these dramatic and exciting visual feasts can really cause your mind some indigestion.
Come off the internet at least 90 minutes before bedtime. The internet is a place of fast flicking and speedy delivery. Even watching relaxing Youtube videos can be too much if you are watching 5 in a row, all with different voices and images. We also tend to be very close to the screen when watching the internet so our bodies are absorbing any vibrations from the electrical equipment which can unsettle our natural rhythms.
An hour before bedtime, change out of your daytime clothes into your bedtime clothes and be sure to keep your little tootsies warm. Having cold feet can directly affect our ability to go to sleep because our body is alert to the fact that blood flow to our extremities is threatened. You can also anticipate bedtime by warming your bed at this point perhaps with a hot water bottle or a wheatbag placed where your feet will be just an hour from now.
When you are ready for bed, brush your teeth and clean your face. Remember that the skin is a major organ for excretion so ensuring that it is clean will help you to get a better nights sleep by allowing your skin to breathe.
Always get into a “made ” bed. Collapsing into a bed that is in the same state that you left it will not help you to sleep as it reminds you of your own sleepless state the night before. So make your bed in the morning. That way you get the deliciousness of turning back the sheets at night.
Sprinkle a few drops of lavender oil on your pillow as this herb will bring about deeper relaxation. You could also try a few drops of Rescue Remedy to remove any fear and worries you have about how you will sleep in the night ahead.
If you are using any hypnosis techniques then now would be the time to employ them. My own sleep product will be released very shortly and I am so excited to be sharing it with you. In the meantime, you can get hold of some products online. Find a quality product from a practitioner who is qualified and who you resonate with on some level.
When you are in bed, absolutely no TV. I would also strongly recommend no ipads or mobile phones also. They give off a rather bright light and this can be too stimulating for your eyes. Keep the lights very low and preferably signal sleep in with a completely dark room.

Just trying some of these things may make a world of difference. I know it can be hard to let go of habits that feel like fun. However, think of yourself as a child who needs to be soothed to sleep.

You wouldn’t feed a baby ice-cream, play some loud music, put bright lights in the nursery and really expect them to sleep would you? Your body needs to be treated gently and soothingly to allow it to slip into sleep naturally and easily.

Hope this gives you some ideas.

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In the next post in this series, we will be looking at the bedroom and seeing whether your environment is working against you when it comes to experiencing the sleep you need and desire.

See you next time and have sweet dreams

Image may be NSFW.
Clik here to view.