You know that feeling when you’re lying on your couch after a busy day, trying to relax — and anxiety suddenly rears its head? Your mind races and mental steam builds as you dwell on everything in your day that annoyed you and all the things you didn’t get done and now have to do tomorrow.
It’s certainly not relaxing, that’s for sure!
There are simple things you can incorporate into your nighttime routine that will help you sleep more soundly. This way, when morning comes, you’re ready for a brand-new day with both a calm mind and a rested body.
And this matters — a lot — because setting the tone for a relaxing evening is essential to a healthy lifestyle.
Keep a sleep routine.
As children, we usually had a sleep schedule that made us sleep and wake up at a certain hour. This helps your body in order. You know what moment you need to do a given activity.
Unfortunately, when we grow up, we give this up. And, problems usually appear. Keeping a sleep schedule helps your body to see these moments naturally..
When you spend several hours trying to sleep, it’s likely that you’ll toss and turn before getting sleep. This can take hours if it’s chronic. And in the end, you’ll end up more tired than before you went to bed.
Because of this, it’s better for you to stand up and go look out a window. Walk a little bit. Take a breath on your balcony or patio. You can even read.
The important thing is to do something that lets you make your body tired and relax before sleeping.
Exercising helps you to sleep before going to sleep. This doesn’t mean massive workouts that make you extremely tired. The best exercises are:
Exercising lets your body get a deeper sleep. And, it keeps you from waking up during the night.
Engage in progressive muscle relaxation.
Tense and then relax each of the different muscle groups in your body one by one. This can be an effective way to relax you before bed or even while you are lying in bed.[ Tense the muscle by flexing and contracting them for around ten seconds. Visualize the muscle being tensed. Release the tension and allow your whole body to go limp before moving on to the next muscle group. Start with your toes, and then work your way up to your calves, thighs, back, arms, and face. You should feel more relaxed throughout your entire body and forget the troubles of the day.
Be sure to keep all other muscles relaxed while you tense a particular one.
Sip calming teas.
Warm beverages soothe the body — and who doesn’t feel cozy while curled up in pajamas with a good book and a hot cup of tea? To really relax before bed, I recommend drinking chamomile and peppermint tea.
Take a detoxifying bath.
Enjoying a hot shower or bath in the evening goes a long way in steaming away stress. Make the water warm enough that you break into a light sweat, which will also help your body eliminate toxins. Pour two cups of the salts into the bath, dim the lights, relax, and unwind.
Surround yourself with a pleasant atmosphere.
Keeping your room in order and clean helps to relax you before going to sleep. Keep from filing up your room with unnecessary belongings. Take out things that aren’t for rest. This includes books, desks, and technological equipment.
Also, you need to be sure to have a warm, pleasant light in your room. This, together with the right colors, can reduce the amount of time it takes you to get to sleep.
While many people experience sleepiness immediately after drinking alcohol, alcohol makes sleep overall less restful and restorative. Alcohol can also increase your chances of experiencing middle insomnia when you wake up in the middle of the night and have trouble falling back asleep. Steer clear of alcoholic beverages if you want to feel fully relaxed overnight.