Trying to implement an in-set sleep routine isn’t always easy but it has to be done. There is no point in trying to get to bed if you’re not feeling rested or relaxed enough. Many people do struggle to fall asleep because their minds are still switched on from the day, but it doesn’t have to be that way.
If you work to create a calm environment before bed, this will make a big difference to your body and to your mind. Some people choose to read a book, others choose to take sleep gummies with the guidance of their doctor. Either way, the right routine helps signal to your body that it is time for you to wind down and rest. Let’s take a look at some of the top ways that you can wind down before bed and make your body and your brain feel.
- It’s time to put down your screen. Did you know that blue light technology can keep your brain awake for longer than you expect it to? Staring at your screen before bed is going to keep you awake for longer even if you put your screen down. The best thing that you can do is let go of screen time for at least 30 minutes before bedtime and make sure that you’re not bringing electronics with you to bed. Yes, we’re talking to you.
- Read a book. Sometimes reading a physical book can calm your thoughts and ease your stress. Pick something light and positive rather than a Horror Story or a thriller, though. This allows your brain to shift out of go mode and into a more relaxed state. It’s also a good replacement for scrolling through your phone.
- Take a warm shower or bath. A warm shower or bath is a soothing way to slow down after a long day. It relaxes your muscles, lowers your core temperature, and allows you to feel sleepier. Try to time your bath for around 60 to 90 minutes before you go to bed for the best effect.
- Try yoga. Stretching or doing light yoga can release tension in the body. You don’t need to do a full workout though, just a few gentle movements can help. Focus on breathing slowly and deeply as you stretch, as this will slow your heart rate and quiet your mind.
- Take time for reflection. Writing down your thoughts can help you to clear your mind before bed. If something’s bothering you or you’re planning the next day, jot it all down so you get it out of your brain. This can help to reduce night time overthinking. You can also write about what you’re grateful for. Gratitude can ease anxiety and create a more peaceful mindset.
- Create an environment for calm. Your bedroom is supposed to be a peaceful and inviting space, so dim the lights an hour before bed to signal to your body that it’s night time. Use soft lighting, light a candle or turn on a diffuser. Just don’t forget to blow the candle out before you go to sleep.
- Stick to your routine. Going to bed at the same time every night can help you to set your internal clock. Having a predictable schedule will train your body to wind down at the right time. Start your routine around the same hour each night so that the routine of relaxation becomes automatic.
