It has a been a long and hectic day, you just got home and you’re looking for the best way to relax and unwind before you call it a night. Well, look no further because this article will give you 10 ways to relax before bed for a restful night.
There are endless benefits to unwinding just before bed and these range from preventing stress and anxiety to having pleasant dreams and everything in between.
Failing to do so often results in lying wide awake in bed with stress piling up, making it harder to fall asleep.
Take a long bath or shower
The first thing you will want to do is wash away all the stress you built up during the day. Taking a soothing bath or shower will do just the trick.
The calming effects of water on your skin are sure to reset and detoxify your body from tension built up through the day.
Using fragranced soap or body wash will most definitely make you feel more relaxed as pleasant smells help put your mind at ease.
Get into comfortable clothing
Slip into something that will allow your body to breath and be as comfortable as possible. It is very hard to relax if your clothing is too tight.
Keep your feet warm too because when your feet are warm you feel more comfortable. Light nightwear or pajamas will give you the best level of comfortability and relaxation. Also, nice clean sheets after a hot bath can do wonders for a good night’s sleep.
Establish a bedtime routine, doing so will create a pattern which your mind will recognize whenever it is initiated that you are preparing for bed.
Once you figure out your most relaxing bedtime routine, be sure to stick with it. Creating a routine that you use each night will help you mentally prepare for bed.
Also, finding a consistent time to start getting ready for bed will trigger your mind to begin to relax.
Drink a refreshing beverage.
Sipping on a warm beverage after a soothing bath is the perfect way to relax before bed for a restful night. Try drinking a warm cup of milk as milk helps you sleep.
Or try some soothing rooibos or chamomile tea. Limit alcohol and caffeine. Both can affect one’s ability to have undisturbed sleep. Excessive alcohol and caffeine intake can also affect how the body handles stress.
Take a break from your mobile devices
Put your phone down, stop checking your email and social media. The goal is to get some “me” time and not screen time. The light from your mobile devices screens keeps your brain alert.
So take a break from these while you are trying to relax before bed.
Put on some music or nature sounds
Music has some calming effects which can help you relax when you feel stressed out. Remember, you cannot fully relax if you are in a state of panic. Some melodic music usually does the trick.
Also, you could listen to your favorite genre of music, find what works for you. Additionally, nature sounds can aid sleep. Sounds such as rainfall or the ocean waves will help you relax and improve the quality of your sleep.
Read a book
Reading a book is another perfect way to relax before bed for a restful night. Reading a book that you enjoy is a great way to get your body to relax and induce sleep.
Fictional stories help you escape reality by using your imagination, creating peace and easing tensions.
Watch your favorite show
If reading seems like a task for you try watching your favorite show. This will put your mind at ease and will help you forget about the stressful day you had.
Before you know it you will be on your way to dreamland. Do not select a program that is too exciting or goes deep into the night as this will only keep you up.
Light exercises and meditation
Try stretching, yoga, Pilates or as means relaxing before bed for a restful night, if you are sweating then you are probably doing too much. Gentle movements can ease pain and aid sleep.
Meditation is another activity that can help relax. Clear your mind and your body will follow suit.
You could also write down your thoughts as this too helps you to relax, try to keep your thoughts positive however.
By scheduling a time to write down your thoughts you might be able to avoid the racing thoughts that bother you while you are trying to fall sleep.
Consider keeping a gratitude journal, writing down a few things you are thankful for a few times per week.
Avoid heavy meals before bed
A recent study found that eating within three hours of your bedtime may lead to more nighttime awakenings.
Eating a heavy meal right before lying down can lead to heartburn with accompanying discomfort that may make it even more difficult to sleep.
Try to avoid fried, spicy or acidic food close to bedtime.
Create a relaxing bedroom environment
The frustration of not being able to sleep can cause to develop stressful associations with your bed. Keep your bedroom tidy, quiet and well ventilated.
Your bedroom should be a sanctuary for rest so keep work related stuff out of it. If you still cannot fall asleep in your bedroom, go to another room and do a calming activity until you feel sleepy.
Avoid things that keep you awake in your bedroom such as bright lights smartphone notifications as these will only keep you awake. It is important to allow time in the evening to decompress and unwind before heading to bed.
That doesn’t mean turning your home into a silent retreat. Just a few small changes can awaken your senses and calm your busy mind, easing the transition from daytime to nighttime.