There are some rituals that can be practiced before bed to help condition your body into deep relaxation. In today's article, we are going to teach some everyday practices that aim to help in the sleep hygiene, thus ensuring a good night's sleep.
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Rituals that will ensure sleep hygiene
Check out some rituals that will help you improve the quality of your sleep:
1. Avoid naps during the day
Except for children up to 5 years old, elderly or sick people, taking a nap during the day is harmful to health. This happens due to the fact that napping slows down metabolism and causes effects on body functioning, affecting digestive and immune processes.
2. Get at least 8 hours of sleep
The ideal thing is that you sleep at the latest at 10 pm and wake up with the sun rising. It is recommended that you practice your activities, whether physical or mental, while the sun is in sight. From the moment it sets, the ideal is to prioritize rest and relaxation.
3. Essencial oils
You essencial oils are great tools to help rest the mind and prepare the body for relaxation. It's interesting that before going to sleep you light a candle with special essences, spray a flavoring in the room or spread some oil on your feet.
4. active rest
To prepare the mind for sleep, it is interesting to include an “active rest”. This process is characterized by repetitive movements, without mental burden, which provide a disconnect from rationality. For example: embroidering, cooking, drawing and taking care of plants.
5. Recipe that will help you
Blend 250 ml of almond milk, 1 teaspoon of turmeric, 1 tablespoon of cardamom powder, a pinch of nutmeg and brown sugar to taste in a blender. Ideally, you should drink the recipe at least one hour before bed.