Healthy sleep is vital to your daily mood and energy levels, but it’s difficult to unplug and unwind in today’s busy world. That’s why you should make good, thoughtful use of the 20 to 30 minutes before bed. Devoting time to relaxation helps you fall asleep faster and is important for stress relief. Thankfully, there are many different ways to take time for yourself. Here are ten strategies that may work for you.
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1. Stretching
Gentle stretches before bed are a great way to signal to your body that it’s almost time to sleep. This isn’t the time to hit your flexibility goals, but rather to relax and breathe into comfortable poses. Experts at Sleep Advisor recommend a short series of beginner yoga poses such as butterfly pose, child’s pose and knee-to-chest pose.
2. Aromatherapy
Scents can have powerful effects on the body and mind. Investing in a set of calming Young Living essential oils can bring the spa experience of aromatherapy into your everyday life. Pure lavender and chamomile are popular nighttime options, but soothing blends can bring the best of multiple herbs and scents for maximum relaxation. Quality essential oils can make you look forward to getting ready for bed.
3. Multi-Step Skincare
Rituals are your friend when it comes to sleep habits. Skincare is a ritual that many people see as a treat, rather than a chore. A simple routine with the same steps in the same order can both improve the health of your skin and calm your nervous system before bed. A sample beginner’s routine may include:
- Makeup remover
- Targeted cleanser
- Serum or vitamin blend
- Night moisturizer
Make sure the moisturizer is applied last, as it will form a barrier and protect your skin throughout the night.
4. Reading
Reading before bed is a tried and true way to escape the racing thoughts of your day. Choose a paper book instead of reading on an e-book or phone to reduce your exposure to screens and blue light before bed.
5. Listening to Music
Relaxation activities are most effective when they’re easy to accomplish. If all else fails, putting on a few of your favorite calming songs before bed can be a helpful sleep-improving ritual. For best results, take the time to sit and simply listen to the music instead of pursuing other tasks.
6. Drinking Tea
Certain hot teas have been used for thousands of years to coax the restless to sleep. Look for chamomile tea or a sleep-focused blend. If herbal flavors aren’t your favorite, add a spoonful of honey and lemon juice.
7. Journaling
Keeping a journal next to your bed is a great way to wind down each night and process the events of your day. A few lines about the day’s events and how you’re feeling is all that’s required to build a journaling habit. Bullet points are often easier than full sentences for many people. Don’t worry about how the journal looks or sounds, as its only purpose is to place your thoughts on paper.
8. Meditation
Most people think meditation is much more difficult than it actually is. donning a full-face blackout sleep band with built-in headphones can help you focus on meditation while listening to soothing sounds. WebMD recommends 10 to 30 minutes of meditation for the best sleep benefits.
9. Using Blackout Curtains
If you live in a busy area, it’s possible that lights from nearby streets or apartments are interfering with your sleep. An inexpensive set of blackout curtains might be the solution. Only draw them at bedtime so that your brain will associate complete darkness with sleep.
10. Replacing Your Pillows or Bedding
All of the routines in the world won’t convince you to go to bed in old, uncomfortable bedding. If your pillows or blankets are looking shabby, treat yourself to a new, supportive pillow and plush sheets to instantly encourage better sleep.
Many people give little thought to their nighttime routines and fall into unconscious patterns that hold on to stress. Planning a dedicated sleep routine with soothing scents and experiences can make both your nights and days more pleasant.