The benefits of an evening ritual
Do you go to bed for a stuck pattern, an evening ritual or just not at all and is it a surprise every night and what time you go to bed? Of course, it’s fun to have an adventurous and active life – and you must do that too – but how do you do this without incurring your sleep and energy the next day? This energy is very useful in an active lifestyle! Give your body the right signals. Wake up sleep by following a stuck pattern.
Energy is useful in an active lifestyle
What contributes positively to this is to follow a regular evening ritual or sleep ritual if you want to name it. Then it does not matter if you go to bed at regular times (although a fairly normal rhythm is best of course), but here’s more about what you do right before you dive into your bed.
By following a stuck pattern for an hour or even half an hour before going to sleep, you actually tell your body that it can “prepare” to rest or sleep. These “signals” not only work psychologically but also physiologically , which means, for example, that your body produces certain sleep hormones that make you feel tired, fall asleep and sleep better.
There is absolutely no need to be “energetic” or active activity, just make sure you give your body signs to get ready for sleep. If you keep such a stuck pattern for a while, your body begins to recognize these signals and reacts to it.
Pavlov (as a comparison)
Do you know Pavlov yet? The experiment known as Pavlov’s dog. He experienced that dogs were drooling when they received food. (This is also explained physiologically, the body knows that it will get almost food, and reacts to it by making it dry). Pavlov’s experiment meant that he gave a certain signal (a bell I thought) before he ran the dogs. Initially, the dogs only drooled because they received food, but by repeating the combination of the bell (signal) and the subsequent activity (the activity), the dogs began to drool at one point by only the signal without food. The dogs have unconsciously (the body / brain) linked between the signal in question and getting food.
The body responds to recognizable signals
The awakening of sleep actually works exactly the same as the story about Pavlov. You give your body signals that will respond to it at some point. This does not happen after two times, but after enough repetitions, the body is reacting more and more!
Many of us already have a small evening ritual to a certain extent, for example by brushing the teeth for the last time! With some of us, it’s unfortunately left alone. By holding a longer stuck pattern and giving your body more signals, you can prepare yourself better for falling asleep and you will generally sleep better!
Your evening ritual
An evening ritual can be different for everyone, there is not one way that is right. There are generosities that work better than others. For example, it is better to go to bed for active activities such as sports, for example. Also, the fact that the body continues to create, by light, the more fierce, the warmer. While you want to stimulate the production of sleep hormones in the evening. This can be done by lighting the lights on time in the evening! (How this exactly fits you can read in the article about sleep alertness )
For example, a good evening ritual may look like this:
22:00 – ( signal 1 ) You stop working, eg by turning off your TV or laptop, closing your study book.
Bring a pair of jogging pants or pajamas.
22:02 – ( signal 2 ) You dim your lights, turn off the bright “big” light and turn on a small light so you can see something. Turn on the diet.
22:05 – ( signal 3 ) Read a simple book with a nice cup of tea or caffeine – free coffee. (no caffeine in the evening!) ( book: no substance that goes very deep, scary, fierce, shocking, etc. )
22:30 – ( signal 4 ) Ready to read, you also turn off your little light and light a few candles. (very restful).
22:32 – ( signal 5 ) A small meditation (or visualization, or praying, etc).
22:45 – ( signal 6 ) After the meditation, stretch the tension of your muscles.
22:46 – ( signal 7 ) face wash, tooth brushing.
22:50 – ( signal 8 ) Last wc visit.
22:52 – ( signal 9 ) Crawl into bed. (I always take a minute to take a stand for everything I’m grateful for)
23:00 – nice sleep
By holding a stuck pattern as above, give your body a set of signals that it has to make up for sleeping. The right hormones are produced, and by the time you are really in bed light your body is well prepared for a good night’s sleep!
If you do not have meditating, or reading a book, you should not do that either. Go for a dart, browse magazine, draw, paint, wash, clean, listen to music, or whatever you’re looking for relaxed and relaxing. It is about holding a solid pattern, your own ritual.
Well prepared to bed
In the example, the ritual begins at 22:00 with the idea of sleeping at 23:00. This time is not relevant, just make sure you start the same pattern one hour before you want to sleep. You’re at home at noon at noon, nothing’s going on. Then that evening begins your evening at 23:00 with the aim of sleeping at 00:00. This way you can also manipulate your sleep a bit. Do you have to get up early the next day, so do you want to sleep at 21.30? Then you can start sleeping at 20:30. If you do not, your body at 21:30 is not tired and ready to fall asleep. If you can have such good intentions and sleep in bed at 21:30 you do not sleep.