Bedtime rituals for better sleep
It can be hard to fall asleep when we're worried; and knowing that it will be hard to fall asleep can make us afraid to go to bed at night, which is also known as sleep anxiety.
Sleep anxiety can be lessened by maintaining a regular sleep schedule and maintaining a healthy diet.
Participation question:
- Do you fall asleep easily or do you have problems falling asleep? How long has the issue persisted?
- What does your bedtime routine look like?
Helpful Videos:
Unique Sleep Rituals | Clayton Sleep Institute
Guided Sleep Meditation 10 Minutes Before You Sleep
Helpful Resources:
6 Foods High in Melatonin and Why You Need It
Seeking Help
Mental stress can cause us not to be able to see the good things in life and lead to excessive rumination or worries which can result in serious health problems. If you have serious, long-term problems with negative thinking and feeling depressed, see your doctor or talk to a therapist if they are related to any mental challenges.
Are you looking for a therapist? 7 Cups has online, certified therapists with a paid option. For more information on what happens in online therapy at 7 Cups, Read Lisa’s (a therapist and director of therapy) explanation
https://www.7cups.com/forum/therapy/General_2432/WeveLaunchedTalkTherapyon7Cups_319430/
Taglist to 7cups online therapy community thread Jan. 13, 2026
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@amiablePeace77
I sleep best when I stay off my phone 😁
Clutter free room.
When I've gotten exercise and fresh air that day.
If I'm overthinking, I listen to music.
I like to spray lavender spray before I sleep, it's calming.
💚😴
@amiablePeace77 I have no problems falling asleep💖 but staying asleep is a issue🙁 relaxing music is what helps me the most when sleeping💖
@amiablePeace77
- Do you fall asleep easily or do you have problems falling asleep? How long has the issue persisted?
- What does your bedtime routine look like?
I journal (in a notebook, not on a screen device) to keep myself from overthinking about things, stay off any screens like phones or laptops, listening to soft calming relaxing music. It helps me fall asleep earlier and stay asleep throughout the night and wake up in the morning at my typical wake up time after a great quality restful sleep
@akunknown
Seems you have an efficient bedtime routine. I like that you use a notebook and not a screen which might interfere with sleep.
@amiablePeace77
Thank you! And yes bc screen usage would interfere with sleep and keep me awake longer is what motivated me to use a notebook instead. Just doing it the old school way is what’s been helping me sleep.
@amiablePeace77
Sleep, I wish, stop swearing at me 😉
I've always struggled with sleep, I tend to sleep for 2.5-4 hrs at a time, only occasionally stringing more than one session together at a time. Diagnosed as hyperactive at 2 years old and never grown out of it, not surprisingly been referred for an ADHD assessment 18 months or so ago. Currently working night shifts which if anything has helped, at least on days I'm working but not so much on nights off 😢
@RunningMachine
So sorry to hear that you're getting so little sleep at night. I could imagine knowing that you have the night off fills you with dread. Was there ever anything that made staying asleep longer possible?
@amiablePeace77
When I was younger my parents would be in the living room beneath and be on constant aleet for the sound of me falling out of the bed, I had side rails fitted until my late teens. On occasions I did sleep long enough I was prone to sleep walk, which I still do, fortunately only rarely. 4 years ago I got a lift home from the police at 3 am, I was using a supermarket club card trying to get cash from an ATM repeatedly. Fortunately they realised I was asleep, gently woke me, had a good giggle and brought me home 😁😁😁
On nights off now, i tend to stay awake after my last shift until 22:00 or 23:00 hoping to sleep through to 3 and or late, doesn't always work 😕😕. The next 5 nights o can either sleep farely well, 5-7 hrs or hardly at all. On the nights I sleep hardly at all it isn't until 4-5 am for 4-5 hrs. Nights works for me because of the physical nature of the job helping minimise the risk of thrombosis (blood clots), so I just literally make up sleep when I'm able too.
Before thrombosis I used to work a 9-5 as a database developer/analyst, and I had just as many issues sleeping as I do now.
@RunningMachine
This sounds challenging but it seems somehow you find a way around. It's surely better to move regularly to prevent thrombosis.
@amiablePeace77
I'll PM you about the thrombosis.
@amiablePeace77
Put the flags out, I actually gotbthe recommended 8 hrs sleep from 1 am to 9. It happens occasionally 😁😁
Back to my night shifts for the next 8 days, it's a relief as I'm active all shift so I almost regard it as therapeutic, eases my anxiety considerably.
Do you get distracted or in a dazed during the day when can’t sleep? It’s awful for you. Ever tried oura ring ?
@imtryihgMybest21
I's 1:30 am my tine now and still not able to sleep.
Thank you for replying, I get good days and bad days, I like to read but that isn't always possible. I make sure I get enough physical rest even when I don't sleep, and yes it can be annoying just trying to sleep for hrs at a time.
@amiablePeace77 In a sense I cant say if my sleep situation is caused by worry or being afraid tho my sleep schedule is off balance. Theres 2 things 1. ‘cause of my sleep schedule I have wondered if there is any chance I might have sleep apnea 2. I have always been a night person since I was around 18 and and almost 50 years later I still am. In my 30’s yes I had problems sleeping based on racing thoughts. Thankfully I no longer have that butI love the quitness that night brings and allows me to really delve into prayer without too much distraction as often will happen when done during the day. although as I said my sleep schedule is off balance but I can go to sleep at any given time regardless it midnight or 6 am I will always still wake up at my normal time at 9 am sometimes at 7:30 am and feel like I got a full nights sleep.
@eternalHero77
The quiet of the night can definitively be a very good time to turn inside and pray or meditate.
@amiablePeace77
that's my problem. at night I think about my problems. my work stress and other things. I listen to sleep music and try to relax my body and mind.
