A sleep ritual for everyone

We’ve previously established that sleep is the foundation of health. It keeps your mind and body functioning as it should, it helps process stress and emotions from the day before, and lets your muscles, cells and digestive system recover and reset. But you need to be getting good sleep for this to happen. So, how do you ensure sleep is the foundation of YOUR health? By finding a ritual that feels good, and that you can stick to. Here are our top sleep rituals to suit all sorts of lifestyles – they’re designed to be low maintenance but effective. Find the one that works for you.

Let’s start with three key steps we recommend in all rituals, and why they’re important.

A warm shower

This helps regulate your body temperature, and – although it might seem counter-intuitive – lower your body temperature which is ideal for sleep. Without this step, your body might just take a bit of extra time getting its temperature down into sleep zone.

Deep breaths

Studies show that practicing slow, deep breathing before bed prompts a relaxation response and steadies your heart rate, so you fall asleep faster and enjoy a better quality of sleep overall.

Low light

Bright (blue-based) light keeps our brains active. Not to mention, the ambience a little hospital-like. We recommend all ambient lighting in your home be a warm white light. And, because downlights are often brighter than they need to be, and tend to shine in your eyes, we recommend transitioning to warm glowy lamps as you start to wind down every evening.

 

Here are our top 6 sleep rituals…

For travelers

Keep your sleep on track while you’re away.

1. Schedule a nap. When we travel, we tend to pack more into a day than normal. So that you’re still getting the sleep you need, we recommend scheduling a nap in the afternoon. Minimum 20 minutes, maximum 90. It’s a great way to mark the transition from day mode to night mode as well.

2. Have a warm shower 30 minutes before bed. This doesn’t require anything extra, it is available to you anywhere you find yourself (assuming there’s a shower and warm water!) and is key to getting into sleep mode.

3. Take some deep breaths. Sit on the edge of your bed in a comfortable position, relax your body. With a closed mouth, breathe in through your nose for a count of four. Hold your breath for a count of seven, then exhale through your mouth slowly for a count of eight. Repeat for a total of four or five rounds. This 4-7-8 breath practice is also known as the ‘relaxing breath’ – and that’s why we think it’s perfect for a sleep ritual.

4. Block out the day. Now that you’re relaxed and in sleep mode, put your soft pillowy sleep mask over your eyes to block everything out and get ready for slumber.

For shift workers

If your schedule is inconsistent, you’ll need to put some extra effort into signalling to your body that it’s sleep time.

1. Wind down. Go for a long, leisurely walk to release any leftover energy from the work day. Listen to some calming music rather than anything that will activate your brain like a podcast.

2. Get dark. Make things feel like nighttime – close your blinds, turn on a soft lamp, light a candle.

3. Have a warm shower – add lavender. As soon as you start preparing for sleep, jump in a warm shower to lower your body temperature and get your body into sleep mode. Add a few drops of lavender essential oils onto the floor so a calming sleepy steam envelopes you.

4. Take some deep breaths. Sit on the edge of your bed in a comfortable position, relax your body. With a closed mouth, breathe in through your nose for a count of four. Hold your breath for a count of seven, then exhale through your mouth slowly for a count of eight. Repeat for a total of four or five rounds. This 4-7-8 breath practice is also known as the ‘relaxing breath’ – and that’s why we think it’s perfect for a sleep ritual.

5. Block out the day. Now that you’re in sleep mode, put your soft pillowy sleep mask over your eyes to block out any signs of daylight, and get ready for slumber.

For child raisers

You might need some extra help to bring calm to your mind once the children are asleep.

1. Make yourself a cuppa. As soon as the house is quiet, make yourself a warm no-caffeine drink – such as a calming sleep tea or delicious healthy hot chocolate (some even contain magnesium for extra sleep support).

2. Have a warm shower 30 minutes before bed. As soon as you start preparing for sleep, jump in a warm shower to lower your body temperature and get your body into sleep mode.

3. Reflect. Life as a parent can be a whirlwind, and your days can fly by in a flurry. Take a moment to reflect on the day in order to absorb the good, and let go of the not-so-good. This can help clear your mind of anything that might otherwise keep you awake.

4. Take some deep breaths. Sit on the edge of your bed in a comfortable position, relax your body. With a closed mouth, breathe in through your nose for a count of four. Hold your breath for a count of seven, then exhale through your mouth slowly for a count of eight. Repeat for a total of four or five rounds. This 4-7-8 breath practice is also known as the ‘relaxing breath’ – and that’s why we think it’s perfect for a sleep ritual.

For socialites

1. Listen to some calming music or a guided meditation. If you’ve had an event or night out with friends, you might want to fast track your way to sleep. Especially if it’s a school night! Get a head start by playing some calming music or a meditation track when you’re on your way home.

2. Have a warm shower. As soon as you get home, jump in a warm shower to lower your body temperature and get your body into sleep mode. You can use this time to remove your makeup and apply your skincare, too.

3. Take some deep breaths. Sit on the edge of your bed in a comfortable position, relax your body. With a closed mouth, breathe in through your nose for a count of four. Hold your breath for a count of seven, then exhale through your mouth slowly for a count of eight. Repeat for a total of four or five rounds. This 4-7-8 breath practice is also known as the ‘relaxing breath’ – and that’s why we think it’s perfect for a sleep ritual.

4. Block out the day. Now that you’re in sleep mode, put your soft pillowy sleep mask over your eyes, spritz a pillow spray onto your pillow for a last moment of indulgence, and get ready for slumber.

For nine-to-fivers

This is a solid ritual designed for every day.

1. Lights off, lamps on. Once cooking and chores are over, turn your bright lights and downlights off in favour of soft, golden lamps and settle into the relaxing part of your evening.

2. Take a warm shower 30 minutes before bed. Set a ‘bedtime’ reminder for the same time each day so that your routine is consistent, and aim to jump in the shower when that reminder goes off.

3. Take some deep breaths. Sit on the edge of your bed in a comfortable position, relax your body. With a closed mouth, breathe in through your nose for a count of four. Hold your breath for a count of seven, then exhale through your mouth slowly for a count of eight. Repeat for a total of four or five rounds. This 4-7-8 breath practice is also known as the ‘relaxing breath’ – and that’s why we think it’s perfect for a sleep ritual.

4. Give your skincare a moment. Being deliberate about applying your skincare as part of your sleep ritual can make it feel extra nurturing. Keep your serums and moisturisers by your bed, and apply them after you get under your covers. Don’t rush it. Tie your hair up in silk, focus, enjoy each step. Not only are you giving your skin the attention it deserves, but you’re also making the moment into a meditation – two birds, one stone!

5. Block everything out. Now that you’re relaxed and in sleep mode, put your soft pillowy sleep mask over your eyes to block everything out and get ready for slumber.

 

Want to skip the steps and have someone guide you through a 3-step ritual in 12 minutes? We had breathwork and nervous-system regulation expert, Anna Sillanpää, record one just for you – here.