8 Sleep-Inducing Bedtime Rituals For Better Rest

While there's a lot we can't control (hello, news cycle), the good news is there's a ton we can do to help our bodies and minds wind down and prepare for a peaceful rest. These eight rituals are science-backed ways to help lull our physical and mental states into sweet, sweet sleep:

Sleep experts recommend putting your phone away an hour before your head hits the pillow but say that even 30 minutes will make a difference. When it's time to wind down, light a candle. This simple gesture can be a reminder to your body and mind that you're done working, responding, and scrolling for the evening.

Consider this permission to indulge at bedtime—albeit with a small dose of good-for-you chocolate. Sleep-inducing neurotransmitter GABA and calming saffron make the Fast Asleep chocolate mints from Objective superior to other sweet turndown choices. The saffron extract ingredient in the formula has been shown to promote deeper, undisturbed sleep in all participants of a randomized, double-blind, placebo-controlled clinical study (and bonus—it's also been associated with cardiovascular2 and mood-boosting3 benefits), while extensively studied GABA4 is known to help lull us to sleep.

To do it, simply lie down on the floor and shuffle your seat close to the wall. Slide your legs up the wall, resting your shoulders and head on the floor. Lay your arms comfortably by your side, palms face-up. Close your eyes and rest deeply.

One polysomnographic study6 (a specific kind of sleep study) has shown that people who jot down things they'd like to accomplish the following day fell asleep significantly faster than those who journaled about the day's events. Spend five minutes writing down what you want to accomplish the next day, and try to do it with a pen and paper instead of on a screen.

In case you needed another reason to learn and practice self-massage, or massage with another, well, it's great for sleep! Massage therapy can help quality of life and sleep patterns7, and it's been linked to less back pain and fewer nightly sleep disturbances. Convinced? Up-level your massage by using a good-for-you moisturizer. Objective's Lift + Smooth, developed to promote anti-aging in the arms, chest, and neck, gives those oft forgotten about areas a boost with silica, pea extract, and glucosamine and can plump fine lines and lift saggy areas.

There's something so luxurious about soaking in warm water for a few minutes before slipping into a deep slumber. It relaxes tight muscles and is mentally and emotionally symbolic of washing the day away. Using a lavender product in the tub or shower, whether it's an oil or a body wash, is linked to increased feelings of calm and sleepiness8 and can also improve the quality of sleep9 once you're there.

mbg Collective member Britta Plug has lauded the benefits of facial gua sha, a type of face massage that employs a stone tool, for years. In a study10 that compared the physical effects of foot massage and face massage, participants who received the face massage experienced a higher drop in blood pressure and decreased level of alertness, both telltale signs of relaxation. There's a reason gua sha devotees proclaim "gua sha stoned" status. Try this tutorial before bed or even in bed.

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