Like everything else in life, you have to create your own way, a wind-down ritual. Here, we share some proven methods, and depending on your lifestyle you can adopt as many as possible for the best result.

1. Stimulation: Stay away from any stimulation to fall asleep faster.

  • Darkness: Dark releases sleep hormone melatonin. Try reducing light exposure 30-60 minutes before sleeping.

  • No gadgets: Put your gadgets away 30-60 minutes before sleeping. Not only are they a source of distraction, but also of white/blue light known to stimulate the brain.

  • Medicines: Some medicines can hurt your sleep. If you’re on medication, consult a doctor for the best advice.

  • Intake: Keep dinner light and at least 2 hours before sleeping time. Also, avoid caffeine, smoking, and alcohol too late at night as they affect sleep quality.

2. Association: Set cues for the mind to trigger sleep.

  • Regularity: Circadian rhythm works on certainty and sticking to fixed timings helps it get under control. You can use an alarm to start your wind-down rituals (have you tried turning on the alarm for your Kosmik Rituals?).

  • Bed = Sleep: Make sure that your brain doesn’t associate bed with anything other than sleep. If you can’t sleep within 25 minutes, get out of bed and do something boring or relaxing, like reading a book, walking, or a mindless chore.

3. Soothing: Some activities help switch gears to sleep mode faster.

  • Baths: Taking a shower before bed helps fall asleep faster. Whether the shower should be cold, hot, or lukewarm, opinion is divided, and you can pick whatever works for you.

  • Low temperature: Keeping your bedroom cool helps sleep better. The ideal point is around 18 degrees Celsius.

  • Relax the mind: Habits like journaling and meditating before bed free the mind and improve the quality of sleep.

Want an Easier Suggestion?

In the end, sleeping better boils down to listening to your body. From the list of hacks above, mix & match or use them all. And if you are feeling overwhelmed, here are our favorite picks to get started:

  1. Darkness: Dim lights and no screens 30-60 minutes before sleep

  2. Regularity: Sleep at the same time every day

  3. Relax your mind: Help the mind slow down by meditating or journaling

Happy sleeping! 😊