Bedtime Rituals

With children, it’s quite clear. Every evening before bedtime
, the same ritual is performed.

For example, tidying up the room, putting on pajamas, and then reading a story. If you deviate from this routine,
the children become restless or don’t want to go to sleep. Such habits also help adults prepare their bodies and minds for the upcoming sleep. Dedicate the last 15–30 minutes of the day to a consistent sequence of calming and pleasant activities. Write in your journal, read a few lines from a poetry collection, or water your plants. It’s important to choose activities that relax you mentally and physically. Also make sure to start your evening ritual at the same time every night, if possible. Over time, your body will automatically associate “I’m about to go to bed” with the activities you’ve chosen for yourself. You’ll find it much easier to drift off to sleep if you consciously invest the time before bed in preparing for sleep.

Tips

• If you don’t wind down in the evening, you’ll have
  a harder time falling asleep.
• The more relaxed you are before going to bed, the more restful your sleep will be. The night depends heavily on the day, and vice versa.
• Exercise, stress, and too much mental activity rev up the
  body. Sleeping tends to be difficult immediately
  afterward. Make sure you stop doing these
  kinds of activities two
  hours before going to bed.