Sleep should be the foundation of every healthy and balanced lifestyle.
Yet many of us struggle with falling asleep. It often becomes the hardest part of the day. Our minds will not quiet down, our bodies toss and turn in bed, and calmness does not come. So how can we support better sleep and enjoy peaceful falling asleep?
The clear answer is evening rituals. They help calm the mind, prepare the body for rest, and significantly improve sleep quality.
Why should we care about sleep rituals?
Sleep rituals are regular activities that help you relax before bed. It can be any peaceful activity you enjoy, such as reading, meditating, or preparing for the next day. The key is to make it a habit and repeat it every evening.
If you stick with it for at least three weeks, your brain will start to associate the new routine with relaxation. Falling asleep will become easier and more pleasant.
Sleep hygiene
Sleep rituals go together with the principles of sleep hygiene. These include tips that lead to healthy sleep habits, easier falling asleep, and deeper, uninterrupted rest.
Sleep hygiene can be divided into two parts. The first includes what we do during the day, and the second covers the time right before and during sleep.
What to do during the day for better sleep
- Keep a regular routine – Go to bed and wake up at the same time every day, even on weekends.
- Stay physically active – Movement supports both your health and your sleep. A brisk walk, gentle yoga, or short home workout is enough. Avoid intense exercise right before bed.
- Be mindful of naps – A short nap of up to 30 minutes can be refreshing. Longer naps may reduce your ability to fall asleep at night.
- Avoid nicotine – Nicotine stimulates the nervous system and may cause trouble falling asleep and frequent waking at night.
What to avoid before and during sleep
- Reduce caffeine – Caffeine stays in your body longer than expected. Have your last coffee at least six hours before bedtime.
- Avoid alcohol right before sleep – Alcohol can make you sleepy, but it lowers the quality of sleep and disrupts deep sleep phases.
- Eat a light dinner – Choose something easy to digest, ideally at least two hours before bed. Heavy meals shift your body's focus to digestion and away from recovery.
- Make your bedroom peaceful – Your bedroom should feel calm and comfortable. Choose natural materials like linen, organic cotton, or cotton sateen that breathe well and regulate temperature. Keep the room dark, quiet, and cool. The ideal temperature is between 16 and 19 degrees Celsius.
Linen bedding Organic cotton bedding Cotton sateen bedding
- If you cannot sleep, get up – If you are still awake after 20 minutes, leave the bed. Have a glass of water, listen to calm music, or read a few pages of a book. Go back to bed once you feel sleepy.
Evening rituals worth trying
It is best to begin these rituals about one hour before you plan to fall asleep. This gives your body and mind time to slow down. Choose activities that suit you.
Prepare for the next day
Write a to-do list to clear your head and reduce stress.
Write a journal
If you enjoy writing, note what made you happy, what surprised you, or what you would like to change.
Meditate
It releases tension, slows the breath, and helps disconnect from stressful thoughts. Try short guided meditations for sleep.
Do gentle yoga
A few minutes of light stretching and breathing exercises can help you relax. Try poses like child's pose, butterfly, or savasana.
Replace your phone with a book
Screen use reduces melatonin production. Avoid all blue light from screens for at least one hour before sleep.
Listen to relaxing music
Quiet sounds, the ocean, or forest sounds create a peaceful atmosphere. Try sleep playlists if you like.
How to stick to your rituals
The most important thing is to find your rhythm and choose activities that feel good to you. You do not need to do everything. One or two regular habits are enough. Let the evening belong to you and your rest. Good sleep is not a luxury. It is a basic need that affects your mood, energy, and overall health.