Sleep quality is a key indicator of mental health. With healthy sleeping habits, you are more likely to function optimally and have high energy. Conversely, with a poor sleep routine, you are susceptible to moodiness, anxiety, and constantly feeling depleted.
Once you reach the end of your day, you may find that your mind is on overdrive, consumed with what you did or did not check off your to-do list, what you’re excited about, what’s troubling you, and the list goes on. Being mentally overwhelmed can interfere with your ability to fall or stay asleep.
It’s important to be intentional about your nightly routine — to curate an ambiance in your personal space that is sacred to you and promotes your ideal sleep environment. Whether you have trouble winding down at night or simply want to improve your bedtime routine, here are a few ways to relax your body and ease your mind so that you can enjoy quality sleep and awake feeling rested and refreshed.
- Bathing with Sea Salt. Taking a warm salt bath is a great way to bring yourself into a relaxed state. Sea salt when used in a bath is a catalyst for improving circulation, eliminating pain and cramping, relieving joint stiffness, and alleviating skin irritation. Fifteen minutes in a warm salt bath can work wonders for your wellbeing and ensure a restful night of sleep.
- Coloring/drawing. Using an easel with canvas and paint, an adult coloring book, or a simple sketchpad, spend some time expressing whatever art moves through you at the end of your day. Coloring and drawing are naturally calming activities that help to destimulate you and relieve anxiety.
- Writing. Expressing yourself through writing can help sort out your thoughts and emotions and clear your subconscious. When you have a lot going on internally, writing is one of the best ways to process and release your thoughts. It creates the opportunity to give thanks, to pray, or to have needed conversations with yourself. Personal writing creates calmness and ease, allowing your nervous system to usher you into restful sleep.
- Reading. Try turning all screens off at least an hour before going to sleep and enjoying a good read in the form of a physical book on your way to bed. This can relax your mind and help you wind down by engaging you in something stress-free. Reading also has the benefits of improving mood, memory, and communication over time.
- Healthy Eating Habits. Your body relies on the nutrients you take in to keep your functions healthy and operating effectively. Nutrition choices can dramatically affect sleep. Ensuring you are well hydrated and that your diet is balanced with a substantial amount of fresh, whole foods including fruits, vegetables, nuts, and whole grains will help prevent complications that arise from unhealthy dieting.
- Soft Sounds. The frequencies of sound can be felt by your body and the right selection of music can soothe you, supporting your body’s ability to heal and destress. YouTube, the Calm app, and other wellness/meditation apps offer a variety of frequencies, sound baths, and nature sounds (e.g. rain, ocean waves, birds) to choose from. If you prefer words with melodies, a few artists who sing soft, healing music are Jhene Aiko, Londrelle, Madison Ryann Ward, Alex Isley and Cleo Sol. Explore the options, identify what you like, and surrender yourself to beautiful sounds while you enter another dimension.
- Tea. Chamomile, lavender, passionflower, and rose teas all support quality sleep. Cozying up with a cup of warm tea an hour or two before bedtime will create a sweet ending to your day.
- Yoga/stretching. One of the most relaxing things you can do at the end of your day is take a few moments to be present with your body. Yoga and stretching offer incredible benefits to both your body and mind — these practices are physically soothing, and they also heal and protect the nervous system. There are countless yoga videos on YouTube, specifically bedtime yoga routines which are 10-15 minutes long that you can actually do from the comfort of your bed.
- Aromatherapy. Aromatherapy, particularly lavender, is a great sleep aid. There are sleep sprays that you can purchase or create on your own, or you can add essential oil to an aromatherapy diffuser. Adding a light, sweet fragrance to your bedroom before you snooze can contribute to a deep and peaceful sleep.
Making your mental health a priority is one of the highest acts of self love, and quality sleep plays a major role. Customize these tips to create a routine that feels good to you and helps you get the rest you deserve and desire.
Keep in mind that these are all habits to be built, not quick fixes. It takes time to adjust and condition ourselves to different routines. With consistent practice, you should notice gradual improvements over time.
If you have chronic trouble sleeping, it is best to assess your diet and lifestyle factors to determine what changes to make by doing your own research and speaking with a holistic practitioner.
Photo: Anete Lusina
