7 Ways To Relax Your Mind And Body Before Bedtime

7 Ways To Relax Your Mind And Body Before Bedtime

  1. Relax Before Heading Off To Bed

Most people suffer from anxiety as well as a lack of sleep. Not relaxing before bedtime can make insomnia even worse and negatively impact every aspect of your life. Figure out what makes you feel relaxed. For some people it may be listening to relaxation music or reading a book, but for others it may mean taking a warm bath or writing an itinerary for the next day. In fact, if you tend to worry a lot about all of the things you need to do tomorrow, making a to-do list can help clear your mind for sleep.

  1. Create A Bedtime Routine

Most adults associate a bedtime routine with young children, but the fact is that even adults require structure and order in their lives. It’s important to allow your body to accustom itself to falling asleep and waking up at the same time every day. This lends itself to better quality sleep and less stress throughout your day. It’s best to keep a strict schedule, and even if it’s the weekend, don’t allow yourself to deviate from your set routine.

  1. Keep Technology Out Of The Bedroom

We all tend to reach for our tech gadgets throughout the day, but if you find yourself grabbing your phone or laptop before bedtime, it can mess with your sleep. As all electronic devices emit blue light, this form of light can suppress sleep hormones and make it even more difficult to fall asleep.

  1. Make Your Bedroom Relaxing

Your bedroom should provide the perfect environment for sleep. Invest in a good quality mattress, pillows, and bedding set to prevent you from tossing and turning all night. This updated Sealy mattress comparison will help you to find the perfect mattress for you. It’s also crucial to ensure that indoor temperatures in your bedroom are regulated. The consensus is that 60 degrees Fahrenheit is ideal for getting to sleep. Also make it a point to keep your bedroom spa-like and relaxing with neutral colors and virtually no clutter.

  1. Avoid Staring At Your Clock

Clock watching is something we have all done at one point or another, but rest assured that staring at the time won’t make you fall asleep faster. If anything, it will make you feel stressed out about the time you’re spending attempting to fall asleep. A much better alternative is to let your mind wander to positive thoughts and to let yourself naturally drift off. If your clock seems to be a constant distraction, consider placing it somewhere you can’t see it, or remove it from your room altogether.

  1. Eat A Balanced Diet

It’s important to eat a healthy and balanced diet in order to sleep well. However, certain foods such as turkey, chicken, milk, and pumpkin seeds are high in serotonin and trytophan. That means they help promote melatonin production, which is a sleep hormone.

  1. Avoid Bad Foods

Certain foods, especially those that are spicy should be avoided before bedtime. It’s also important to stay away from anything that contains caffeine as it can make it harder to sleep. If you have trouble sleeping, it’s also a good idea to stay away from junk food and anything that contains high levels of sugar. Both of these can seriously make you gain weight and also mess with your sleep quality.