- BEDTIME RITUALS
This is one of the recommended techniques for falling asleep, from Step D1, Section 44 and Section 45.
Part of the preparation process for sleep may be to have regular rituals that a person goes through prior to going to bed. For ways to unwind in bed, see Section 21.
These typically include adjusting conditions in the house or apartment for sleep.
- Setting the temperature.
- Opening or closing windows.
- Checking locks. Setting an answering machine.
- Adjusting bedding.
- Dealing with children or pets.
It can also include
- Bathroom chores.
- Taking a bath
- Having a snack
- Making a goodnight call to someone important.
- Reading something not too exciting
- Listening to soothing music
- meditating
37a. Timing
When the same routine is carried out in the same way every day, it can become a signal that bedtime is approaching, and one can fall into habit and anticipation of sleep.
It may help to go to bed at the same time (or nearly so) every night (Section 25). This means that, counting back, one should begin bedtime rituals at a regular time that allows them to be completed in a leisurely way, conducive to winding down (Hirshkowitz and Smith, 118).
Alternatively, if bedtime is going to be different from usual on a particular day, it is important to allow adequate time for rituals or to plan ahead to eliminate some. That may eliminate some pressure from the change.
The routine should not include thoughts of the day or plans for the next day (Morin, 118). If ruminations about daily life are part of the person’s thinking, they should be handled at another time (Section 19).
37b. Positive Rituals
These are activities that help a person prepare for bed in a positive way, that allow for winding down and letting go of daytime cares and concerns, of angers and fears, of hopes and losses.
The person should pay attention to aspects that help to slow down without supporting ruminations on negative thoughts.
37c. Negative Rituals
We might assume that slowing down in preparation for sleep is generally a good thing. For some people, the opposite may happen. Anxiety about going to bed and spending another night with insomnia be so negative that the bedtime rituals lead to ruminating and increased tension.
Some people with severe insomnia attempt to take control of their sleep through rituals which include careful planning and timing (Morin, 138-9). This engages their conscious awareness and anxiety more, making sleep even more difficult. It generally is a good idea to have the routine planned, but the planning should be done earlier in the day, and it should be approximate.
If bedtime rituals interfere with the person’s ability to wind down, they may need to be changed. They can be done in a different order, or in different ways, or other activities can be inserted in the sequence.
37d. Adding or Removing Rituals
Rituals are habits. This section is relevant only if the person doesn’t have regular bedtime habits, or not enough of them, or too many. Changing habits is difficult and takes time. He/she should introduce new habits slowly – possibly one at a time, and allowing time for each one to become routine. Hirshkowitz and Smith ( 119-120) suggest making a list of new rituals to organize their introduction.
37e. Failure of Rituals
Rituals are not the only answer to getting to bed. If a person is still wide awake after going through his/her rituals, and can’t fall asleep for a half hour or so, he/she could get up and try something else (Section 17).