A year ago, having a sleep ritual was not even on my radar. Falling asleep had always been a struggle for me, and once I did manage to fall asleep, I would wake up multiple times throughout the night. I envied those who could fall asleep anywhere, anytime, and sleep through anything, even an earth-shaking event. For me, the slightest disturbance was enough to wake me up and keep me awake in the middle of the night. In my twenties and thirties, this didn’t seem to have much impact, but as I got older, it started affecting my health. I could no longer take sleep for granted as its lack began to influence every aspect of my life. My doctor suspected sleep apnea and recommended tests, but I was determined to improve my sleep through other means. Here are the strategies that worked for me:
Sleep Ritual 1: Avoid Working late
I used to stay up until 3 or 4 a.m. finishing pending work. Sometimes I would start working after 7 p.m., using the excuse that I worked better at night. Now, I make sure to wind up work by 9 p.m. at the latest and push the remainder to the next day. This gives me enough time to switch off from work and unwind, ensuring my mind is not engaged with work in the hours leading up to bedtime. Nowadays, I fall asleep by 11 p.m. or 12 a.m. and wake up by 5 or 6 a.m.
Sleep Ritual 2: Stretches
After finishing work, I either dance to music or do deep yoga stretches. This helps release the physical tension in my body caused by stress or sitting for long periods of time.
Sleep Ritual 3: Journaling
Just before going to bed, I make sure to put down my thoughts and plan for the next day. This helps me reflect on my day and organize my tasks for tomorrow. This way, nothing about today or tomorrow bothers me, ensuring I sleep well.
Sleep Ritual 4: Meditation
I meditate for 10 to 15 minutes before going to sleep. It relaxes my mind to the point that sometimes I fall asleep during the meditation itself.
Sleep Ritual 5: Listen to Audio Books
If I am still awake after meditation, I listen to stories. This habit, I had developed in my childhood while listening to my grandmother’s bedtime stories, which used to soothe away all the day’s tensions. It doesn’t necessarily have to be stories; I’ve found that even just hearing people talk in podcasts helps me fall asleep. Whether it’s the story or the comforting sound of someone’s voice, it effectively helps me fall asleep.
Organising my sleep ritual has significantly improved my focus throughout the day, given me more energy, and has gone a long way in improving my overall health. What is your sleep ritual?
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