We can’t control what we do after we fall asleep (I guess no one can!), but we can control everything before and after we fall asleep. If you want to sleep well, you not only need to practice the "bedtime ritual", but also incorporate the "waking up ritual" into your life! You must have heard of bedtime rituals. Bedtime rituals use various methods to prepare ourselves for better sleep quality. Wake-up rituals can help us change from sleep to fully awake, making our day more positive and efficient, and even help us prepare for sleep that night!
Bedtime ritual:
Turn off electronic products.
Keep the bedroom cool and ventilated, so that the temperature in the bedroom is a few degrees cooler than the rest of the home, or you can take a warm shower to raise your body temperature by one or two degrees before getting into a cool bed.
Dim all lights and turn off the main lights in your home, leaving only warm, less bright lights.
Make sure the bedroom curtains can completely block light and do not allow any light to penetrate through the gaps.
Clear your brain. Some people like to relax through meditation and abdominal breathing. In addition, before going to bed is a good time to sort out clutter. Doing simple housework can also clear your mind.
Be prepared for tomorrow. Prepare things you need for the next day or write down a to-do list so that your mind won't be thinking about trivial things.
Wake-up ritual:
The first thing you do when you wake up is definitely not to look at your phone. It would be a pity to absorb negative news from your mobile phone when you have just woken up and your mind is still in a blank state, putting yourself in a negative state at the beginning of the day!
Opening the curtains and bathing in the sun can help us adjust our body's biological clock and change the body's original secretion of melatonin into serotonin.
Eat breakfast (it’s better to make it yourself) to provide us with the energy we need for the day.
Exercise is a great choice for a wake-up ritual. If you don't have time for a morning run, morning swim, or gym, it's also good to do some simple exercise (such as yoga, stretching). In addition, walking in the sun or riding a bicycle to work are also good choices. It can not only increase serum concentration and correct the biological clock, but also burn calories!
