6 Simple Bedtime Rituals to Help You Beat Insomnia

From care2.com

The quality of your sleep largely depends on your daily rituals. If you’ve not been getting quality sleep lately, your rituals are partly to blame.
This is good news, since it means you have the power to improve the quality of your sleep. You don’t even have to change everything you do from dawn till dusk. Incorporating some new rituals two to three hours before bedtime can make all the difference.
Use these simple bedtime rituals to beat insomnia and sleep like a log.

1. Set a bedtime alarm.

My friends make fun of me for this, but it works.  Sleeping at drastically different times every night—including weekends—can throw your circadian rhythm out of whack and lead to insomnia.
A bedtime alarm will help you maintain a regular sleeping schedule, which will make it easier for you to fall asleep each night.

2. Take a warm shower.

Sometimes you may feel too lazy to take a shower, but it’s one of those things you have to push yourself to do. Numerous studies show that taking a shower or a relaxing bath can help you fall asleep faster.
A warm shower may also help you sleep deeply, according to this study. If you’re too unmotivated to take a bath or a shower, bathe your feet in hot water for about 30 minutes. Research shows it can also improve your sleep.

3. Do less.

Multitasking before bed is not a good idea. It will keep your mind wandering and make it harder for you to fall asleep.
Finish your tasks early, and relax in the hour leading up to bedtime. In short, avoid any activity that increases your alertness, such as watching an interesting movie or talking on the phone.

4. Wear blue light-blocking glasses.

Exposure to blue light at night reduces the production of melatonin, the sleep hormone.
Luckily, you can reduce your exposure to blue light by wearing blue blocker glasses. According to research, wearing these glasses 60 minutes before bed can prevent light-induced melatonin suppression by up to 46 percent.

5. Drink chamomile tea.

Chamomile tea has a calming effect. That’s why it has been used for many years to treat insomnia and anxiety.
The results of a study involving postnatal women showed that drinking chamomile tea before bed for two weeks improved quality of sleep and eased depression. Other studies have shown taking 270 mg of chamomile extract twice a day can help you fall asleep faster.
Lavender and lemon balm teas have also been shown to help beat insomnia.

6. Do the 4-7-8 breathing exercise.

This breathing technique is based on an ancient Indian practice called pranayama, which means regulation of breath. Doing it before bed will keep you calm and relaxed, making it easier to fall asleep.
The best part is it’s simple and only takes a few seconds to perform.

See here for how to do it...

https://www.care2.com/greenliving/6-simple-bedtime-rituals-to-help-you-beat-insomnia.html