What is an evening ritual?
A ritual can consist of several activities that you perform in the evening to prepare for bedtime. If you get used to a fixed sequence, i.e., establish a ritual, your body will adjust better. Over time, you will automatically feel tired as soon as you perform your evening rituals. So what is suitable as an evening ritual?
Evening rituals for adults
Your evening ritual shouldn't just consist of brushing your teeth and putting on your pajamas. Try to prepare your body for the upcoming bedtime earlier in the evening so it has enough time to produce the sleep-inducing hormone melatonin. Relaxation plays a key role in letting the burdens of the day fall away. Here are a few ideas for evening rituals before bedtime:
Go for a stroll
Evening walks are a great way to unwind. The exercise helps you process what you've experienced, and you're doing something good for your body. Walks are particularly beneficial for people who sit most of the day.
Write a diary
Do you also know that carousel of thoughts that keeps you from falling asleep? Write down your thoughts and worries. Writing them down will calm you down and help you stop the carousel. Good old to-do lists can also help you avoid tasks you want to complete the next day from keeping you from falling asleep.
Drink tea
A warm tea is soothing for the soul and especially helpful before bedtime if it contains sleep-inducing herbs like valerian or lavender. Hot milk with honey can also spread a pleasant warmth within you, helping you drift off to sleep more easily.
Use sleep sprays
A newer alternative to teas is sleep spray. They are now available in many different flavors and with various ingredients. Here in our shop, you'll find the CBD mouth spray with sleep-promoting valerian and melatonin .
Read book
Just as you read a story to your children before bedtime, you can also read a book yourself to help you unwind. However, don't choose a thrilling crime novel; choose something lighter that you can easily put down.
Ventilate the bedroom
Your evening routine could also include airing out your bedroom. Studies have shown that you sleep best at a room temperature between 15 and 18 degrees Celsius.
Tips for better sleep
In addition to the evening ritual, there are also some things you should avoid.
Turn off your smartphone one hour before going to bed
Even though we're used to being constantly connected, you should stop doing that at least an hour before bedtime. The activity and blue light from your smartphone will wake you up and prevent your body from preparing for sleep.
Make sure you have a light dinner
When your body is processing food, it's difficult to fall asleep. Therefore, avoid a heavy dinner and don't eat right before bedtime. Give your stomach a few hours to digest before going to bed. Raw foods or very fatty foods, in particular, are less conducive to a good night's sleep.
Move sports to the early evening
Even though exercise burns a lot of energy and makes you tired after a while, it still gives you a boost. Therefore, avoid exercising close to bedtime. Instead, schedule your workouts for the early evening so you have enough time for a meal and to wind down before your night begins.
Create a feel-good atmosphere
Even if you may not realize it, a messy and poorly decorated bedroom subconsciously affects your sleep quality. Make sure your bedroom is a place where you feel comfortable and try to keep it tidy.