5 Simple Bedtime Rituals to Help You Beat Insomnia

The quality of your sleep largely depends on your daily rituals. If you’ve not been getting quality sleep lately, your rituals are partly to blame.

This is good news, since it means you have the power to improve the quality of your sleep. You don’t even have to change everything you do from dawn till dusk. Incorporating some new rituals two to three hours before bedtime can make all the difference.

Use these simple bedtime rituals to beat insomnia and sleep like a log.


My friends make fun of me for this, but it works.  Sleeping at drastically different times every night—including weekends—can throw your circadian rhythm out of whack and lead to insomnia.

READ: The top 10 tricks for getting the best sleep ever


Sometimes you may feel too lazy to take a shower, but it’s one of those things you have to push yourself to do. Numerous studies show that taking a shower or a relaxing bath can help you fall asleep faster.

A warm shower may also help you sleep deeply, according to this study. If you’re too unmotivated to take a bath or a shower, bathe your feet in hot water for about 30 minutes. Research shows it can also improve your sleep.


Multitasking before bed is not a good idea. It will keep your mind wandering and make it harder for you to fall asleep.

Finish your tasks early, and relax in the hour leading up to bedtime. In short, avoid any activity that increases your alertness, such as watching an interesting movie or talking on the phone.


Exposure to blue light at night reduces the production of melatonin, the sleep hormone.

READ ALSO: Perform These Restorative Yoga Poses From The Comfort Of Your Bed To Assist A Refreshing Vibrant Sleep And Toned Body

Luckily, you can reduce your exposure to blue light by wearing blue blocker glasses. According to research, wearing these glasses 60 minutes before bed can prevent light-induced melatonin suppression by up to 46 percent.


Chamomile tea has a calming effect. That’s why it has been used for many years to treat insomnia and anxiety.

The results of a study involving postnatal women showed that drinking chamomile tea before bed for two weeks improved quality of sleep and eased depression. Other studies have shown taking 270 mg of chamomile extract twice a day can help you fall asleep faster.

Lavender and lemon balm teas have also been shown to help beat insomnia.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

Leave a Reply

Your email address will not be published. Required fields are marked *

Proven By Science: High Intensity Training Can Slow Down Ageing By 10 Years

6 Proven Ways to Prevent Knee Pain As You Age