Insomnia? 6 Holistic Bedtime Rituals to Transform Your Rest

Do you ever find yourself lying down on your pillow, but your mind won’t stop racing?^[1] You can't fall asleep, you roll over, replaying conversations, stressing about the tasks you need to do tomorrow, scrolling through your social media feed in a loop. Does this sound familiar? For many, it's an all-too-frequent occurrence, and ironically, the more we desire sleep, the more elusive it becomes. Sleep used to feel like a passive activity, something we can simply press a button for, but in today's anxious world, it's a skill that requires active practice.

Feeling this way isn't your fault; it's a sign that your nervous system is working too hard. But what if you could tap into the restorative slumber your mind and body need without any invasive medication? What if there was a way to ease yourself into truly deep sleep by cultivating a nightly ritual? The more mindful you are about how you enter this space, the more you can effectively prepare your mind and body for a restorative night's sleep.

Why Bedtime Ritual Works (Science-Backed)

Your mind and body are in sync. The sympathetic nervous system, or "fight or flight", is running through our bodies each day to keep us alert, engaged, and fighting life's challenges^[2]. But we need to transition to the parasympathetic nervous system by the time night falls. This transition is aided by rituals before bed. 

Rituals or routines are common triggers in the brain to regulate circadian rhythm (the biological clock of the body)^[3] and lower cortisol levels, preventing a restless night's sleep when our minds are too active from the patterns of the day^[4]. By engaging in a series of intentional, calming activities, you help transition your body from an aware state into a conscious state of extreme rest to pave the way for a better quality of sleep.

Here are six holistic rituals you can implement in your bedtime routine:

1. Ditch the Blue Light

This is no doubt the most important step in today’s world: a no-screen policy for at least 60 minutes before bed. Blue light is similar to daylight and tricks our brains into believing it is daytime. Ditching the blue light inhibits the release of melatonin, the hormone that signals our bodies that it's time for sleep^{​​​​​​​[5]}.

Rather than endlessly scrolling, let this hour be used to wind down naturally. Listen to a podcast, read a book, or just sit in quiet so you can transition into a state of rest.

2. Sipping the Tea

A soothing cup of warm herbal tea can be a great way to signal your body to relax. Sedative and muscle-relaxant natural qualities are found in most herbs that can help you relax and prepare for rest.

Go for teas that include:

• Chamomile: With its soothing sedative action, it holds an antioxidant called “Apigenin” that binds itself to receptors in your brain to inhibit anxiety and induce sleep^[6][7].
• Valerian Root: A powerful root used to cure insomnia in many parts of the world. It is reported to enhance the levels of a neurotransmitter known as GABA, which tranquillises the nervous system^[8][9].
• Passionflower: The herb has been used for decades to cure anxiety and sleeping disorders. Research has revealed that it enhances the quality of sleep and induces sleep quickly^[10].

It is not just a sip of tea but the comforting warmth and the peaceful minutes of letting it seep in, a comforting sensory experience that guarantees sleep.

3. Mindful Movement

You don't need to do extensive exercise before bedtime. 10 minutes of mindful, gentle movement will release physical tension that will keep you from relaxing. When you tense up, it gets wedged in your neck, shoulders, and hips. Some simple stretches are a wonderful way to shift your body into a resting state. Try these simple poses in this article.

4. Journaling for Release

Trying to rest, but your head is full of endless thoughts and anxieties? A "brain dump" can be a lifesaver. Spend just 5-10 minutes scribbling in bed, and you can drain your invasive thoughts onto paper, leaving your mind calm and tidy^[11].

No need to overthink, simply put down whatever pops into your head—your to-do list for tomorrow, day thoughts that didn't get finished, or concerns for tomorrow. The point isn't to write a great journal entry, but to clear the thoughts from your mind so that they won't bother you at night. Journaling is a built-in psychological reset button, making space in your head for a restful night.

5. The 4-7-8 Breathwork

Simple yet incredibly effective, this breathing exercise can immediately trigger your parasympathetic nervous system and send you off into relaxation mode. It's an exercise developed by Dr Andrew Weil^[12], and it's an excellent way to combat stress and anxiety.

Follow these steps:

• Breathe in through your nose for 4 seconds
• Hold your breath for a count of 7 seconds
• Gently release your breath out fully through your mouth for 8 seconds
• Do these three or four repetitions in succession^[13].

This particular breathing pattern is meant to slow your heart rate and soothe your mind, bringing you from a state of alertness to a place of relaxation^[14].

6. Your Bedroom is Your Sanctuary

Your bedroom must be a place of peace and intimacy, not an office space or a playground. Some easy, thoughtful modifications to your space can actually make a real difference in how well you sleep.

Try these easy tips:

• Dim the light: As bedtime approaches, turning down the lights signals your brain that it's time to wind down.
• Control the Temperature: A near-unanimous consensus exists among sleep professionals to recommend a cool temperature of around 65°F (18.3°C) for optimal sleep^[15].
• Use a Weighted Blanket: The gentle, steady pressure is like a comforting hug, quelling anxiety and causing the person to feel secure^[16].
• Use a Sleep Soundscape: White noise, calming outdoors sounds, or soft music can cover up distracting sounds and create a constant aural environment that promotes sleep.
• Use Scent: Add some drops of essential oils to a diffuser or a warm bath before bed. A few fragrances that are very effective for sleep are Lavender, Bergamot, Cedarwood, and Sandalwood^[17].

By preparing your space, you're not only making a cosy room, but a sanctuary that really assists your journey into a good night's rest.

Your Journey to Restful Nights

The best thing you can do for your overall health and well-being is to establish a nightly bedtime ritual. It doesn't have to be about doing all six rituals flawlessly every single night; it's about choosing and prioritising a few that work for you and sticking to those rituals. Consistency is what makes perfection!