We’re familiar with the common tips to help improve sleep quality such as; unplugging digital devices, using comfortable bedding, and having a tranquil decluttered space.
However, there are less common practices from various cultures that introduce unique ways to enhance wellbeing before bed. Here are three less-known practiced bedtime habits that are beneficial for your sleep:
1. Foot Soaking: Asia
Practice: Soak your feet in warm water mixed with Epsom salts, herbal infusions, or essential oils for 15 - 30 minutes.
Benefits: This practice, common in many Asian countries, can improve circulation, relieve stress, and promote relaxation. It’s a soothing ritual that helps signal to the body that it’s time to unwind and can also ease foot pain and tension from the day. Traditional Chinese medicine believes that the soles of our feet have reflex areas that correspond to various organs and tissues of the body. Stimulating the reflex zones of the feet can help regulate and improve the function of related organs.
It also helps detoxify the body, there are sweat glands on the soles of our feet, and soaking in warm water enables sweating through these glands, which promotes detoxification.
2. Breathing with Essential Oils India:
Practice: Use essential oils like lavender, sandalwood, or chamomile in a diffuser or apply a few diluted drops on your pillow or pulse points. Combine this with deep breathing exercises or pranayama (controlled breathing techniques).
Benefits: Essential oils have therapeutic properties that calm the mind and body. When used with deep breathing, it can reduce anxiety, promote relaxation, and improve sleep quality.
The role of essential oils in rituals, spirituality and healing in Indian culture can be traced back centuries. The use of flowers and fragrant roots, has a pivotal role in improving wellbeing and uplifting the soul.
3. Mindful Tea Drinking Japan:
Practice: Drink a small cup of herbal tea, such as chamomile, valerian root, or rooibos, mindfully before bed. Focus on the process of making the tea, the aroma, and the taste, engaging all your senses.
Benefits: This Japanese-inspired practice of mindful tea drinking can create a serene and meditative pre-sleep ritual. It promotes relaxation, reduces stress, and prepares the mind and body for rest. The herbs used also have natural sedative properties that can help improve sleep quality.
Based on the ancient ritual of the Japanese tea ceremony, called chanoyu or sado, the principle is to be mindful of each stage of the tea-making process, so that it becomes a precise choreographed practice.
It’s this aspect of mindfulness that embodies the balance between the mind and the body helping induce restful sleep.
Drawing on the practices of different cultures from around the world and incorporating these unique bedtime techniques can provide new ways to relax, reduce stress, and improve overall wellbeing.
