Bedtime Rituals for Better Sleep

Oh, the magical power of sleep. Despite being one of the simplest, most natural things we can do for our health, sleep remains one of the most underrated answers to the many wellbeing challenges we face in the modern world. In the UK, many of us struggle to get enough, with 22% of people reported to have trouble sleeping every night, and a further 15% who have trouble at least once a week.

Sleep truly is a kind of superpower, and not getting enough can ripple through our wellbeing. It plays a part in mood, digestion, blood sugar, stress, hormones and appetite, supports clear thinking, and gives the body time to rest and restore.

An optimal amount of sleep is usually between 7 and 9 hours, though this varies from person to person. For some, getting enough is easier said than done, and even when you think you are doing the basics right it may not feel like enough. If you have cut down on caffeine (stopping by noon), you go to bed at a reasonable hour, you eat dinner at least 3 hours before bed and switch off screens at least 2 hours before, then you have the basics covered.

If you are still struggling, these out-of-the-box ideas may just be the key to a more peaceful, restful night.

Feng Shui your bedroom

Feng Shui is a practice rooted in ancient Chinese philosophy. Simply put, it is a way of arranging living and working spaces to encourage a free flow of chi, or energy. The practice goes very deep, but applying even a few simple tweaks can change how a home feels. In the bedroom, these principles are said to create a calming energy that helps with sleep.

Choose the right bed

According to Feng Shui, the material your bed is made from matters. Wooden beds with wooden headboards are considered best, while metal frames are discouraged. The wood element is seen as more grounding and supportive, and therefore more conducive to sleep, whereas metal is felt to be conductive and more likely to invite disruption.

Position your bed correctly

Feng Shui principles suggest your bed should be placed against a solid wall, rather than under a window or in the centre of the room, to create a sense of stability. Wherever it sits, you should ideally be able to see the door without being in direct alignment with it. When a bed faces a doorway, energy is said to move too quickly, which can feel unsettling for sleep.

Remove clutter from under your bed

If you tend to store things under your bed, you might consider an alternative home for them. Clutter is discouraged in Feng Shui, and anything stored beneath the bed is thought to be especially disruptive to the flow of energy, creating a sense of unfinished business. Where possible, take a minimalist approach and clear clutter from the bedroom altogether.

Choose your sleeping position carefully

Did you know that sleeping on your left side versus your right can make a difference to how rested you feel? For many of us, the side we settle on is an ingrained habit shaped by how the bed is positioned. Yet simply shifting this habit could change how peacefully you sleep.

Sleeping on the left

From a biological perspective, the left side has been suggested to be a favourable side to sleep on. Resting this way is associated with comfortable digestion and good circulation. Ayurvedic principles, however, lean towards the right side.

Sleeping on the right

According to Ayurveda, the right side of the body represents more active, masculine energy, while the left represents grounding, feminine energy. By sleeping on your right, you are said to soften the masculine and activate the feminine, stimulating Kapha and quietening Pitta, while sleeping on your left does the opposite.

So which side should you choose? A good way to decide is to check in with yourself first. If you have eaten a big meal just before bed, the left side may feel more comfortable. If you are going to bed on a settled stomach yet with racing thoughts, try beginning on your right. Ultimately, most people switch sides several times in the night, but choosing a starting point can help you find that first call to slumber.

Aromatherapy for sleep

The power of aromatherapy is wonderfully far-reaching. Our sense of smell is so closely linked to mood and emotion that we can gently shift our state of mind simply by inhaling certain aromas.

Aromatherapy can support sleep in two ways. Firstly, the calming aromas of certain essential oils may help create a relaxed atmosphere, so weaving them into your bedtime routine can help signal to body and mind that it is time to wind down. Secondly, scent can help build a comforting habit. Our brains love routine and feel safe knowing what is coming. Because smell is closely tied to the limbic system, the part of the brain linked to emotion and memory, we can gently train ourselves to associate a particular aroma with settling down to sleep.

The combination of habit and a soothing aroma can create a lovely wind-down cue that may just help you rest more easily.

Best essential oils for sleep

Lavender is the most popular and most studied essential oil for relaxation. Its soft, floral aroma is widely loved as a calming bedtime companion.

The floral scent of Rose Geranium is traditionally enjoyed to encourage a sense of calm and wellbeing, making it a lovely choice for the evening.

Sandalwood may not be the first oil that comes to mind for sleep, but this ancient aroma has been treasured for centuries. Its earthy, woody warmth makes a beautiful, grounding addition to a bedtime routine.

How to use

There are many ways to bring essential oils into your bedtime routine. Dab a little well-diluted oil onto the soles of your feet or your wrists, add a drop to your pillow, use a diffuser or oil burner, or make your own room spray. Get creative and find what works for you.

Safe use: essential oils are concentrated and for external use only. Always dilute in a carrier oil before applying to the skin, patch test first, and avoid ingestion. Use a diffuser intermittently in a well-ventilated room.

A final thought

In many ways, sleep is more of an art than a science, and there is no one-size-fits-all answer. The important thing is that if you are struggling, you learn to make rest a priority, without immediately reaching for pills. A good night's sleep can change your whole perspective on the world, and that, in turn, can change everything.

FAQs

How many hours of sleep do I actually need?

Most adults do best on 7 to 9 hours a night, though the ideal amount varies from person to person. Notice how you feel and function during the day to find your own sweet spot.

Which essential oils are best for winding down at night?

Lavender is the most popular and well studied for relaxation, while rose geranium and sandalwood are also lovely, calming choices to bring into an evening routine.

How should I use essential oils in the bedroom?

You can use a diffuser, add a drop to your pillow, or apply a well-diluted oil to your wrists or the soles of your feet. Keep diffusing intermittent and the room well ventilated.

Does the side I sleep on really matter?

Different traditions favour different sides, and comfort is very individual. Experiment with your starting position, especially in relation to when you last ate, and see what helps you settle.

Why is clutter under the bed discouraged in Feng Shui?

In Feng Shui, items stored under the bed are believed to disrupt the calm flow of energy and create a subtle sense of unfinished business, which can make the space feel less restful.