What we choose to do with our evening hours directly impacts the quality of our sleep and significantly affects our mood and energy levels the next day.
Making the following rituals a part of your nightly routine will help you drift off to dreamland and get the restorative sleep your body and mind truly need.

Shut Off Your Devices

Declare the hour before bedtime a digital-free zone. The bright blue glow of technology disrupts our body clock, making it harder for us to fall asleep.

Turn Off the Lights

Exposure to electrical light before bed can also suppress levels of melatonin, the hormone that helps make us feel sleepy. Dim the lights or light candles at least an hour before bedtime to help you ease into sleep naturally.

Make it a Work-Free Zone

Do all your work, television viewing and other pre-bedtime activities outside the bedroom, so that your body associates the bedroom with sleep and rest only.

Cool Down

Studies show the optimal sleeping temperature is between 60 and 68 degrees Fahrenheit. Temperatures in this range cause a drop in your core body that help sleepiness.

Try Relaxing Asanas

A little restorative yoga and deep breathing exercises can help your mind and body relax, making it easier to fall asleep at night.

Write it Down

To calm racing thoughts, keep a journal or notepad on your nightstand. Putting our thoughts to paper help us  clear our heads, reduce stress, and sleep better.

Breathe It In

Keeping your bedroom smelling serene is a great way to get a relaxing night’s sleep. A spritz or dab of lavender, chamomile and rose essential oils may reduce blood pressure and heart rate to create a restful state for bedtime.

Sip and Sleep

There’s something truly comforting about having a warm beverage before bed. Plus herbal teas and tonics have a calming and sedative effects on the body. Creating the ritual of pouring a cup of tea may signal your body that it’s time to unwind. I’ve listed some of my favorite herbs for sleep below.

Other sleep inducing evening rituals include, taking a warm bath with epson salts, self massage and listening to binaural beats.

Also try to make your last meal before 7pm and make your last cup of coffee before 2pm.

HERBS FOR BETTER SLEEP

Ashwagandha

A traditional Ayurvedic remedy known to improve the quality of your sleep. It helps balance core energy levels, helping the body to adapt and respond to stress in a more efficient manner.

Lavender

An herb known for its calming effects on the body, lavender can help reduce difficulty falling asleep and prevent night-time wakening.

 Valerian

Valerian promotes the relaxation response of the nervous system through enhancement of GABA neurotransmission. Valerian promotes healthy sleeping patterns,  helping you wake feeling refreshed and ready to tackle the day.

 Gotu Kola 

Traditionally used for relaxing the nervous system and calming the mind – Gotu Kota insures a deep, quality sleep.