{"id":4783,"date":"2015-05-13T14:03:34","date_gmt":"2015-05-13T18:03:34","guid":{"rendered":"http:\/\/thepajamacompany.com\/blog\/?p=4783"},"modified":"2022-10-12T15:39:46","modified_gmt":"2022-10-12T19:39:46","slug":"5-bedtime-rituals-for-better-sleep","status":"publish","type":"post","link":"https:\/\/www.thepajamacompany.com\/blog\/5-bedtime-rituals-for-better-sleep\/","title":{"rendered":"5 Bedtime Rituals for Better Sleep"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"https:\/\/www.thepajamacompany.com\/blog\/wp-content\/uploads\/2015\/05\/bedtime-rituals.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-4798\" title=\"bedtime rituals\" src=\"https:\/\/www.thepajamacompany.com\/blog\/wp-content\/uploads\/2015\/05\/bedtime-rituals.png\" alt=\"\" width=\"588\" height=\"674\" srcset=\"https:\/\/www.thepajamacompany.com\/blog\/wp-content\/uploads\/2015\/05\/bedtime-rituals.png 735w, https:\/\/www.thepajamacompany.com\/blog\/wp-content\/uploads\/2015\/05\/bedtime-rituals-261x300.png 261w\" sizes=\"auto, (max-width: 588px) 100vw, 588px\" \/><\/a><\/p>\n<p>Have you ever noticed that how you get ready for bed can have a big impact on how easily you fall asleep?<\/p>\n<p>Here are some tried and true things to do before bed to help you sleep better:<\/p>\n<p><strong>1. Wind down before bed.<\/strong><\/p>\n<p>We know you probably love to catch up on your favorite shows in the evening, but it&#8217;s best to do your TV or movie watching a little earlier in the night.<\/p>\n<p>Give yourself time to wind down &#8211; at least 30 minutes &#8211; before it&#8217;s time to close your eyes. \u00a0Turn off the TV and grab a <a href=\"https:\/\/www.thepajamacompany.com\/blog\/spring-reading-list\/\" target=\"_blank\">book<\/a> or magazine and get cozy.<\/p>\n<p><strong>2. Quiet your mind.<\/strong><\/p>\n<p>Mind chatter can get in the way of good sleep. If you have something on your mind, it can be hard to shake. <a href=\"https:\/\/www.thepajamacompany.com\/blog\/capture-your-dreams-in-your-pjs\/\" target=\"_blank\">Journaling<\/a> is a great way to empty your mind of those thoughts.<\/p>\n<p>Spend a little time reflecting on your day or simply do a brain dump of thoughts, things you need to do, or bright ideas. This will help you to get to a more peaceful place so you can rest with ease.<\/p>\n<p><strong>3. Indulge in some aromatherapy.<\/strong><\/p>\n<p>Essential oils are a really nice way to end the day. \u00a0Scents like lavendar, chamomile, and sandalwood are known for their calming properties. \u00a0You can simply take a few drops and rub them into your skin or incorporate into your hand lotion and give your hands or feet a brief massage.<\/p>\n<p>Or treat yourself to a cozy pair of spa slippers\u00a0complete with scented grain packs for relaxation.<\/p>\n<p><strong>4. Listen to soothing music.<\/strong><\/p>\n<p>There&#8217;s nothing like music to change your state. Find some relaxing music and make a practice of listening to it before you drift off. We love this set of soothing music with nature sounds. \u00a0I-tunes and Youtube have many varities of music to calm you, so find what you like!<\/p>\n<p><strong>5. Try a relaxation practice.<\/strong><\/p>\n<p>Take a few minutes to ease into relaxation. \u00a0Kind of like counting sheep, but a little less active. Try a <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/relaxation-technique\/art-20045368?pg=2\" target=\"_blank\">muscle relaxation exercise<\/a> or visualization. These <a href=\"https:\/\/healthland.time.com\/2012\/10\/08\/6-breathing-exercises-to-relax-in-10-minutes-or-less\/\" target=\"_blank\">breathing techniques<\/a>\u00a0may also help you to relax.<\/p>\n<p><em>How about you? \u00a0What rituals have you incorporated into your nightly routine for better sleep? \u00a0Share with us in the comments below&#8230;<\/em><\/p>\n<p>Photo Credit: Wicker Paradise via <a href=\"https:\/\/www.vecteezy.com\/free-photos\">Compfight<\/a> <a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\/\">cc<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever noticed that how you get ready for bed can have a big impact on how easily you fall asleep? Here are some tried and true things to do before bed to help you sleep better: 1. Wind down before bed. We know you probably love to catch up on your favorite shows [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[525,14],"class_list":["post-4783","post","type-post","status-publish","format-standard","hentry","category-sleep-2","tag-bedtime","tag-sleep"],"_links":{"self":[{"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/posts\/4783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/comments?post=4783"}],"version-history":[{"count":36,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/posts\/4783\/revisions"}],"predecessor-version":[{"id":8626,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/posts\/4783\/revisions\/8626"}],"wp:attachment":[{"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/media?parent=4783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/categories?post=4783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thepajamacompany.com\/blog\/wp-json\/wp\/v2\/tags?post=4783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}