Six Step Ritual for Amazing Sleep

- By: Safia Ohlson

Ah, sleep. How much we love and rely upon you. How much we miss you when you elude us like a hummingbird escaping the neighbor’s cat. If you happen to be one of those people who fall asleep quickly each night and stay that way until morning, then we offer you a sincere high five. For the under-slept amongst us: we have some ideas.

Overstimulation plus technology plus light and sound pollution plus the human experience of life on earth seem to have created a population of people running on caffeine in the morning and melatonin gummies at night. Nothing wrong with either of those, but setting yourself up for a great night’s sleep with intention and care goes a long way to being inherently, deeply, enviably well-rested.  Here’s our ritual for getting a truly stellar night’s sleep:

1. Take a Digital Detox Every Night
It’s a cliché for a reason: begin the ritual by turning off all devices an hour and a half before bed. Blue light messes with our melatonin and serotonin levels, which then impacts our circadian rhythm. Social media overstimulates our minds and saturates our awareness with (often) useless information.  Think of how amazing it feels when you get off the grid and go camping for a weekend. By putting your devices away early you’re giving yourself a mini digital detox every single day.

2. Digital Detox Your Home, Too
Next turn off your WiFi, remove devices from your room, and get an analog alarm clock so you don’t have to use your phone’s. Switching off or unplugging your WiFi at night exposes you to less EMF wireless radiation when you sleep and also removes the temptation to check your phone one last time before heading to bed. Hundreds of peer-reviewed scientific studies from around the world have proven that EMFs (electromagnetic fields) or RF radiation (the information carrying radio waves that transmit information to all our devices), can have a negative impact on our bodies and impede our sleep cycles. Even keeping your phone on airplane can expose you, which is why we suggest going analog.  

3. Detox Your Fields of Awareness and Emotion
Trust, this step is like taking a soul bath. We’re going to get a little woo woo for a second, but it’s worth the leap of faith. For better and worse, other people, places, and things affect us emotionally, physically, and mentally. We carry around responses and reactions to everything and everyone we encounter. Thank goodness we also have free will, or we’d be like a computer whose downloads were never deleted.

Once you’ve switched off your devices and unplugged your WIFI, take a few minutes to clear your thoughts, feelings, and body of any residue from your day. Align with the intention to welcome back your attention from all the places you’ve traveled and conversations you’ve had. With a few breaths, intend to let go of any responsibilities, worries, complaints or concerns you’re holding on to. Release your hopes, ambitions, and goals, too. Tell yourself you can pick everything back up in the morning if you want to. If you’d like to take it a step further, you can imagine the busyness of your day draining out from your feet, down through the layers of earth to its molten core to be regenerated. Then imagine drawing fresh, new vitality from the earth through your feet and up through your body. Tell yourself you wish to release any images left in your mind from media. Declare that you are complete with worldly matters for the day.

4. Bathe
Water cleanses more than your skin, and is the next best step after clearing your energy fields. If you choose to have a bath, use Epsom salts or sea salt and a few drops of our Roman Chamomile Essential Oil. If you shower, use our Pyrenees Lavender & Cardamom Body Wash (also good in the bath). Lavender is deeply relaxing and soothing. Cardamom helps stimulate circulation and is both grounding and centering. By making bathing part of your pre-bed wind-down and infusing your ritual with Essential Oils, you are sending a signal to your body and mind that it is safe to go into rest and digest mode.

5. Anoint Yourself
Once you’ve literally washed off the day, anoint your body with our Pyrenees Lavender & Cardamom Body Lotion. Take plenty of time to massage the rich, skin-hydrating formula into your skin, and don’t forget your feet. (Bonus: our Body Lotions are now 50% off!)

6. Clean Pillowcase
It might not be possible to change your sheets every day, but it’s a great practice to put on a fresh pillowcase each night. This tells your body that you’re hitting reset when you get into bed (added bonus: it also helps prevent breakouts if you have Oily & Blemish Prone Skin).

Add in your own elements, such as a good (not overstimulating) book, or a short, pre-bed meditation. Try it for a week and see if you notice a difference. 

Sweet dreams! 

Image credit: Ichgo 121212