What keeps you awake at night?
Most of us experience that moment where the brain starts to get so active as soon as it’s time for bed. We start reminiscing what happened that day, one thought leads to another and then multiplies until we’re unable to wind down and sleep.
Oftentimes, our idea of relaxing involves watching a series and then we find ourselves watching until sunrise.
It can be challenging to completely relax your brain, completely shut it off, and just fall asleep, however a stable routine and following some of these tips can help you boost that melatonin production, and before you know it, you’re asleep.
Here are some ways to consider if you want to relax before bed and get a good night’s sleep
1. Create the ideal sleeping space
Creating a restful environment can stimulate relaxation. Your bedroom should feel like a sleep sanctuary where you can just lie back and relax.
Professionals recommend that the best temperature for sleep would be ideally around 65°F (18.3°C). This is because your body’s temperature decreases during sleep, so a room that’s cold but not so cold will help you maintain a good sleep throughout the night.
Aside from making sure that the temperature is right, you also need to clean up your space. What you see when you enter the room should be relaxing. A messy room can instigate messy and cluttered thoughts, clear up any mess so that you’ll have an easy time relaxing.
2. Have a tech-free time
We have been used to being attached to our mobile devices from the moment we wake up until the moment we go to bed. We scroll through social media or watch shows on it. Our mobile devices entertain us most of the time and it keeps our brains active. This causes the release of a hormone called endorphin. These chemicals can create a level of activity in the brain that keeps some people awake.
It’s recommended to cut your screen time an hour or 30 minutes before bedtime.
3. Don’t bring work to bed
Now that most of us are working from home, our houses have also become our workspace. Work-life balance should always be a priority. It’s important to know when to log off when the workday comes to an end. Try to have your meals on time and avoid answering work-related phone calls and emails during bedtime.
4. Avoid Caffeine
Caffeine is a stimulant that wakes up the mind and it should be avoided six hours before going to bed. Stay away from coffee, cola, chocolate and even some tea in order to give your mind a peaceful and relaxing night’s rest.
5. Read a book
Reading can be significantly relaxing especially when you do it before you sleep. In a research conducted by the University of Sussex, Cognitive Neuropsychologist Dr. Lewis discovered that reading worked best, reducing stress levels by 68 percent. Physical books tend to be relaxing however, using kindle in place of a tablet or mobile phone can work too.
6. Play soothing music
Playing some feel-good and healing music can relax your mind. Do this whenever you feel the urge to turn on Hulu or Netflix. Your choice of music will depend on your personal preference, but studies show that classical music tends to calm most people. Nature sounds can also relax you since they are natural noises made in a pleasant pitch. Your brain then interprets them as non-threatening, which helps the release of melatonin. You can find many nature sounds on Spotify or iTunes.
Meditation is a popular relaxation technique that will help you sleep better. Since it’s a practice that can quiet the mind and promotes inner peace, the calmness that it brings a person may help reduce insomnia and other sleep disorders.
Aside from meditation, you can also try some simple yoga poses to help relieve stress and promote better sleep.
There are other ways you can try in order to help your mind relax before bedtime. Do your research and try which ones work for you the best. Changing your diet can also enhance relaxation so look into superfoods that can enhance your sleep as well. Once you have formed a routine, make sure that you do it every night and you’ll discover your sleep improve.