How to optimise your sleep ritual at home

There are few things better than having a night of sound, restorative sleep. The term ‘sleep hygiene’ has become a bigger part of our culture in the last few years — so much so that many of us already know the pillars of good sleep hygiene: avoiding blue light prior to bedtime; sleeping in a cool, dark room; reducing alcohol intake; eating dinner a few hours before we go to sleep; going to bed at the same time each night.

But if quality sleep continues to elude you, there are other slumber-inducing practices you can explore. Allow us to guide you through some bedtime rituals to welcome deep rest.

breathwork

Breathwork — also known as pranayama, one of the eight limbs of yoga — is an ancient practice that is increasing in popularity. While some breathwork techniques are designed to energise or invigorate, others help calm the nervous system.

Try the 4-7-8 breathing technique (sometimes called ‘relaxing breath’), which uses a long exhale to signal to your brain that it’s time to relax. Simply breathe in for a count of four, pause for a count of seven, and then exhale for a slow count of eight. If breath retention doesn’t feel right for you, you can simply practise exhaling for a count that is longer than your inhale.

This breath can help shift us into a parasympathetic — or ‘rest and digest’ — state, where we experience a decrease in heart rate and blood pressure, as well as an increase in the sleep-promoting hormone melatonin.

yin or restorative yoga poses

Yin and Restorative yoga are both known to induce feelings of restfulness — and many of these poses can be practised at home using items such as cushions and rolled-up blankets or towels.

One of the simplest and most effective of these postures is ‘Legs-up-the-wall pose’, which helps to calm the nervous system. To practise, extend your legs up the wall while you lie flat on the floor or your bed, for anywhere from five to 20 minutes.

Pair your wind-down yoga poses with breathwork or a relaxation playlist for an especially calming experience.

create soft, ambient lighting from sundown

Have you ever noticed that it’s easier to go to sleep with the sun while camping? This is because darkness releases melatonin in the brain, which signals to the body that it’s time to prepare for rest.

Overhead lighting can be confusing for our circadian rhythms, as it makes us feel the sun is still high in the sky. In the hours before you go to sleep, use warm-coloured light bulbs and soft lighting such as lamps, sconce lighting and candles to mimic the effect of the setting sun.

journal

Unprocessed thoughts can have us tossing and turning or lying awake and staring at the ceiling when we’d rather be fast asleep. Keeping a notepad next to your bed gives you the opportunity to write down anything that’s on your mind as you’re trying to fall asleep, effectively externalising your thoughts or concerns so you can let them go.

Journaling might involve writing down feelings or highlights you experienced during the day, a gratitude list, things that are worrying you or simply items you need to remember for the next day.

enjoy a diffuser or essential oil roll-on

Essential oils such as lavender, chamomile, bergamot, frankincense and lemon balm are often used to inspire relaxation. Transform your bedroom into a sleep sanctuary using an essential oil diffuser or roll-on containing your favourite blend of scents.

drink tea for relaxation

Drinking a cup of herbal tea before bedtime can be a peaceful way of ushering in the night time — and certain herbs have specific properties that assist in winding down. Some even help promote the neurotransmitter GABA, which can reduce anxiety.

Chamomile is perhaps most famous for its relaxing effect, but you can also try lemon balm, lemongrass, valerian root and lavender.

use a magnesium supplement or spray

Among other health benefits, magnesium has been shown to assist in falling asleep because it regulates melatonin and binds to GABA receptors, which calms the nervous system. Some research also suggests that magnesium can improve your mood if you experience anxiety or depression.

Magnesium supplements can be taken at night to encourage sleep (however it’s a good idea to consult your doctor before introducing any new supplements), and magnesium oils, sprays and bath salts are now widely available for topical application.

The pools at Peninsula Hot Springs contain 90 PPM magnesium.

For those wanting to focus even more deeply on sleep, our Eco Lodges, opening in the spring of 2024, have been designed as sleep sanctuaries. Find out more about our Eco Lodges and how they help encourage deep rest.