25 Tips For a Better Pre Sleep Ritual

For some lucky individuals getting to sleep is taken for granted, you go to bed and go to sleep. Unfortunately getting to sleep is not so easy for many people. However, there are plenty of ways to hack your sleeping habits so that you can get a good night's sleep under your belt.

Simple things like developing a schedule, organizing your life and having a routine go a long way in terms of improving your quality of sleep. Listening to some soft background music, switching off the television and computer, turning off the lights and maybe even having a cup of herbal tea are all legitimate examples of ways to improve your pre-sleep ritual and sleep better.
Alter your lifestyle

It stands to reason that what you do during the day is going to affect your sleep, either positively or negatively. These tips are broad in nature, but they are intended to provide a structure on top of which you can hack and find the perfect balance for your sleeping pattern.

1. Schedule sleep
Your body clock needs a routine, which takes discipline. Try to get to bed at the same time every day of the week, including weekends. If you have missed your set time for bed, don't try to make up for lost sleep by staying in bed for an extra hour in the morning as this can easily reset your body clock and make it hard to sleep.
2. Develop a bedtime routine
A good bedtime ritual will prompt your body to slow down and prepare itself for sleep. If you are struggling to sleep now, then you are going to have to start hacking your routine into shape.
3. Get organized for tomorrow
Are you going to a meeting early? Do you have to do a presentation or hand in an essay? Planning your day out helps to de-clutter your mind, and a clearer mind means you can get over to sleep much easier. So make sure you have your suitcase / briefcase and stuff ready for tomorrow.
4. Take time to relax
Find a place in your home where you can relax and calm down. Use this time wisely and read a book, meditate or do some breathing exercises to prepare your body for sleep.
5. Clear out your thoughts
If you are anxious about something your brain will trigger your adrenal glands, which will make you more alert. You can ease anxiety prior to sleep by simply talking to someone or writing down the problem and solution. Get it off your chest before you go to bed!

Adjusting work habits

In today's non-stop world it is possible to work whenever and wherever you want. You boss might love the fact that you are working from home at 10pm, but your body clock is going to be %$&@ed off Guaranteed!

6. Be good, work hard
Work is draining, especially if you happen to be a bricklayer or writing reports for 8 hours a day. Work hard during work hours so that you are tired at night.
7. GTD
Get things done. Becoming efficient at work means that you can stay on top of your workload and reduce stress.
8. Laptops can be evil
If you weren't working hard during work hours then you are inevitably going to find yourself working after hours from home on your laptop, which means late nights and a non-existent pre-sleep routine.
9. Turn off mobile phone
If someone wants to get in touch with you, they can do it during business hours. Keeping your phone (and / or pager) switched off means that work stays at work and you can unwind at home.
10. Don't discuss work at home
Anyone who works alongside their partner will testify to how difficult it is to turn work off at home; however, it is something you need to do. Talking about work keeps your brain active and can increase anxiety, which is not conducive to sleeping well.

Creating the right atmosphere

Someone with problems getting enough sleep are obviously going to benefit from a relaxing atmosphere that encourages the body to relax. This can be done very effectively with very little capital investment.

11. Wear loose clothing
When you come in from work, get changed into your casual clothes. Do not stay in your work suit, it'll remind you of work and you'll probably not be able to get comfortable in it anyway.
12. Clean up stuff
If there are clothes lying on the floor, made a mess of the kitchen preparing dinner or the kids have trashed the living room then clean it up. Tidying up your home in the evening will stop you from thinking about it, which in turn will reduce the chances of getting over to sleep.