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Do you often struggle to fall asleep or sleep through the night? Unwinding before bed can be a game-changer for you. Having a winding down routine helps your mind and body get ready for bed and ensure an uninterrupted sleep. Instead of waking up cranky and tired, try these tips to relax before bedtime.
1. Go Tech-Free
The Circadian rhythm is your body’s internal biological clock that regulates the sleep-wake cycle. Smartphones and other devices emitting blue light disrupts this process, making it difficult to fall asleep and wake up the next morning. That’s why it’s imperative to avoid your phone or any other electronic device at least 30 minutes before bed. You shouldn’t have a TV in your bedroom either. Try to make it a tech-free space.
2. Take a Bath
Taking a warm bath or shower reduces muscle tension and promotes relaxation. You can add fragrance oils to your bath to take it up a notch. We recommend lighting a few candles, playing soothing music, and resting your eyes for a few minutes. Again, focus on relaxing and try to stay away from your phone.
3. Try Meditating
Meditation is a widely popular practice that can help you feel centered and calm. When you’re just starting out, it can be difficult to shut down the incessant chatter in your mind. But eventually, you’ll be able to focus and gain clarity. If you are struggling to meditate by yourself, you can download apps like Headspace or Calm for guided meditation sessions.
4. Write in a Journal
Work or personal crises can make it impossible to sleep at night. Instead of suppressing your emotions, express them in a journal. Writing down whatever is on your mind can help you think clearly and reduce bedtime stress. You will notice a positive change in your mood and sleep quality.
Since scrolling social media or watching TV isn’t ideal before bedtime, you should incorporate reading into your unwinding routine. Reading relaxes your muscles and slows down your breathing. It is an excellent habit that has been shown to improve sleep quality and lower anxiety.
We’re not asking you to go all out with an intense workout before bed. However, gentle stretching and low-impact Yoga will put your mind and body in a relaxed state.
7. Sip Tea
While drinking a glass of wine may help you fall asleep, it disrupts deep sleep. And it may cause you to wake up before you’re truly rested. Instead of drinking wine before bed, you should start sipping a cup of warm tea. Valerian Root and Chamomile are some of the best bedtime tea options.
8. Get a Weighted Blanket
Your mattress, pillow, and bedding significantly impact your quality of sleep. So don’t hesitate to splurge on these. Additionally, a weighted blanket can also improve your sleep routine. Heavier than traditional blankets, a weighted blanket can pacify the nervous system and lower stress levels.
9. Declutter Your Space
Is your bedroom messy? We are sorry to inform you, but a cluttered space adversely impacts the quality of your sleep. So it’s time to clean and tidy up your room. Moreover, it’s better to stick to minimalist decor for your bedroom.
10. Listen To Relaxing Tunes
Music does wonders for your mind and body. Relaxing tunes have been shown to reduce stress and induce serenity. Instead of binge-watching Netflix shows, you’re better off ending your day with your favorite music. You can also explore white noise and other tunes specifically designed for unwinding.
A poor sleep routine can impact your mood, productivity, and mental health. Hopefully, the aforementioned tips help you enjoy a restful sleep every night.