Restful Rituals
By Louis Periatambee, Registered Psychotherapist (Qualifying), Therapist Intern
Everyone knows that we’re supposed to be active during the day and go to sleep at night. It’s one example of the circadian rhythms that make up the body’s internal clock and regulate our physical, mental, and behavioural functioning. The problem is that modern living does not align with our circadian rhythms.
Before technology, we rose with the sun and prepared ourselves for sleep when the sun went down. Nowadays, artificial light, late nights and early starts, the stimulant effects of electronic devices, and a myriad of other distractions keep us awake and prevent us from nodding off. And, at this time of year, when the clocks go back and days shorten, our internal systems work harder to create new rhythms that encourage us to sleep. It’s no surprise that, according to the Sleep Foundation, between 30 and 48 percent of us experience insomnia.
For those struggling with falling asleep, many websites offer tips to help us rest. Everything from creating a sleep-inducing bedroom, and tricks to get a better night’s sleep , to lists of foods to avoid before bed. But just because we try the tips doesn’t mean we’ll drift off when we want; it’s not a one-size-fits-all situation. While some people find reading a bedtime book makes them sleepy, others may get stimulated by the story and stay up for hours.
Restful Rituals
As someone who suffers from occasional insomnia, I’ve found it beneficial to create my own system of restful rituals that help me down-regulate, relax and ready myself for rest. Although my system won’t work for everyone, it might offer ideas on creating your own restful rituals to help you decompress after a long day and get your mind and body ready for repose.
Get your environment into night mode.
As soon as it gets dark (in the fall, this happens at 5 pm), I get my place into ‘night mode.’ Blinds come down, curtains get drawn, and lamps go on. This ritual helps me acknowledge that the day is over and start relaxing.
Get yourself into night mode
With the house in night mode, it’s my turn. I turn down my bed, plump my pillows, get out of my work clothes and take a bath or shower. As I soak, I mull over the events of the day and try to feel gratitude and acceptance for the events that took place, as I put them in the past.
A relaxing evening
However, I spend my evening: watching tv, reading, listening to music, checking messages, or chatting with friends. I keep it low-key by avoiding anything stimulating that switches my mind and body into active mode. As I go to bed at 11 pm, I usually watch tv till 10.50 pm. I always go to my comfy sofa spot and cuddle up in a furry blanket that I find super cozy. It’s a sensory combination that I immediately associate with rest and relaxation.
Switch off
I have a ‘Do Not Disturb’ on my cellphone that switches off at 7 pm and on at 9 am. At 7 pm, the phone gets put away, and I don’t touch it till 9 am the next day.
Caffeine curfew.
My evening beverage of choice is tea with milk and sugar. Switching to decaf improved my sleep efficiency.
Stay at rest
Watching action/scary/emotional movies, news, and anything too stimulating can keep me awake, so I watch feel-good shows that keep me positive but relaxed. Cooking, home makeover shows, and family-friendly movies do this for me.
Restful moves
When I feel stressed or need help to down-regulate, a quick 10-minute bedtime yoga stretch can release tension in my body and mind in preparation for sleep.
Breathe and sleep
There’s nothing worse than trying to sleep when my mind is racing. Concentrating on my breath or mindfully using the 4-7-8 breathing can help put me into a state of relaxation where I can drift off.
Of course, it would be great if we always had time to go through all our restful rituals every night. However, even mindfully carrying out a few rituals can help cue us to get into sleep mode. Similarly, what works for people who live alone might not suit those of us with busy households. But whatever your situation, taking the time to develop a restful ritual that works with your lifestyle can mean the difference between drifting off easily and lying awake consistently.
Looking for some support?
If you’ve tried involving more restful rituals ad you’re finding that stress and worry continue to get in the way of sleep, therapy can help.
Book a free 30 minute consultation and let’s talk about it.