Struggling To Wind Down Before Bed? 12 Things You Can Do To Make It Happen
Going to bed ready to sleep is one of the best things you can do for a peaceful night’s slumber. However, many people don’t know how to wind down, or feel like they are unable to do it properly. This means that they end up getting into bed still feeling energetic or awake, and lay awake for hours trying to ‘doze’ off. Even if they manage to fall asleep, this can lead to waking up countless times throughout the night, and even waking up much earlier than planned.
Winding down before bed is one of the best things you can do to ensure you fall asleep in no time and get a restful night. It isn't enough to simply get 8 hours - those 8 hours need to be high quality. With that in mind, let’s take a look at 12 things you can do to wind down:
Exercise in The Morning
This isn't exactly part of your ‘wind down’ routine, but it’s certainly something that can help you to feel ready for bed later on in the evening. Getting into the habit of exercising in the morning, whether you do 15 minutes of yoga, go for a 30 minute run, or use Kettlebells for an hour, will help you to feel sleepier later on.
Exercise at any time of day is great for your health, but many people find that exercising too late in the day keeps them awake. Keep this in mind!
Pick A Caffeine Free Tea
Tea is the perfect beverage to add into a nighttime ritual. Just don’t drink regular tea, as it still contains caffeine that can disrupt sleep! Rooibos is great for bedtime, but you can also try chamomile tea and other bedtime concoctions. Drink anything you like, just ensure it’s caffeine free and helps you to feel relaxed.
Take The Right Supplements
Although your diet can have a big impact on how relaxed you feel, taking the right supplements can also be a huge help. Many people find that 5htp supplements assist them with their anxiety, while melatonin helps them to feel more relaxed and fall asleep. ZMA has been linked to a deeper sleep, whilst CBD oil can help with issues like inflammation and pain. All of these supplements could potentially help you to sleep better, but you need to make sure you take the right one for you. You may need to see a doctor first to get a recommendation, or take one at a time for a few weeks and note any changes. Don’t just start taking multiple at once! Perhaps you’re wondering how long does it take for cbd oil to work for pain - it will depend on the strength you choose as well as the quality of the brand. This is why doing your due diligence first is crucial.
Turn Down The Lights
When the evening begins, dim the lights and continue to do so. Keeping the lights on full all day and night before bed can easily confuse the body. You should also be careful if you watch TV or use your phone, as these lights also disrupt the sleep cycle. Try bluelight glasses. They won’t completely fix the issue, but they can help.
Stay Away From Technology
If you can stay away from technology a minimum of one hour before bed, you should have a much easier time falling to sleep. Having your phone in another room may be necessary if you’re tempted to check it often, especially throughout the night if you wake up. Keeping it in another room can also be good if you’re tempted to check it first thing in the morning, as going through every app and notification can take up a significant portion of the morning and it’s easy to get stuck on social media.
Invest in an alarm clock for your bedroom rather than using your phone, and keep TVs and other electronics out. Keeping the bedroom as a place for sleep only will make a huge difference to your quality of sleep and how quickly you fall asleep.
Read A Story Book
Reading something too stimulating before bed can keep you awake, rather than help you to drop off. Instead, read a story book. Don’t try to learn anything new too close to bedtime. Read a couple of chapters of a book and you should feel suitably tired.
Meditate
Meditation is so good for the mind and spirit. It’s also a great way to finish your day before bed! Close your eyes, focus on your breath, and just let your thoughts pass by like clouds. Don’t get lost in them or invest too heavily in them. If you feel yourself thinking about something, slowly bring yourself back to what you’re doing. It takes practice, but it has so many benefits!
Take A Warm Bath
Don’t take hot baths before bed. This can actually wake us up, rather than tire us out! Instead, have a warm bath with salts. Consider using essential oils for extra relaxation, too.
Get Into The Same Routine Each Day
Getting up, winding down, and going to bed at the same time each day will have a much more positive effect on your life than doing these things whenever you feel like it. A routine will ensure your body gets into good habits, and you will begin to get tired naturally at the same times.
Get Ready For The Next Day
Having too much on your mind can stop you from drifting off. Get ready for the next day by writing out any worries in a journal, creating a to do list for the next day, laying out your clothes, and even making some lunch. You’ll have much less to think about the next day!
Create An Optimal Environment
Block out light in your bedroom, and use aromatherapy sprays for an even more relaxing feel. A
himalayan salt lamp could help to make your room even more relaxing, but may not be right for those who need total darkness.
Listen To A Bedtime Story
Finally, listening to the Sleep With Me Podcast or an adult bedtime story on Youtube can give you something to fall asleep to. Many people don’t like to sleep in silence, and this is the perfect solution!
