Do you find yourself tossing and turning during the night or having trouble falling asleep? You’re not alone. The Centers for Disease Control and Prevention reports that 35 percent of adults don’t get enough sleep.
Poor sleep habits can lead to a wide variety of physical and mental issues like fatigue, mood swings, and an increased risk for illnesses. When you don’t get the sleep you need, your immune system and brain functions suffer. Many people even turn to prescription medications to help ease their sleep issues.
The good news is, there are many simple, natural, relaxing things to do before bed that can help. If you’re ready to experience the rest you deserve, read on for our top tips.
1. Practice Meditation
One of the top ways to relax and best before bed activities is meditating. Also known as a technique to practice mindfulness and focus, meditation can help you achieve mental clarity and calmness.
Studies show that meditation can also reduce the wake time of people with sleep disorders by 50 percent. If you suffer from a restless mind, you may consider giving meditation a try. Meditation may help decrease blood pressure, reduce heart rate, and help with breathing.
While you may feel unsure of how to start, it’s more simple than you may think. To practice meditation before sleep, start by finding a comfortable place to sit or lay like your bed or a quiet room. Consider dimming the lights and reducing distraction for a more effective experience.
Then, close your eyes and focus on steady, even breathing. Try to remove your stressful, overwhelming thoughts and improve your relaxation. You might also listen to calming instrumental music or participate in a guided meditation.
After practicing meditation for at least 15 minutes, you may find yourself feeling sleepier and more calm.
2. Take Melatonin Supplements
If you’ve experienced issues with sleep, you’ve likely heard of melatonin. But do you know what it is?
Known as the sleep hormone, melatonin is a natural chemical released by the pineal gland. This helps send signals to the body that it’s time to sleep. Melatonin production speeds up at night and when a person is in darkness.
Some people who struggle with sleep may have a lower melatonin production than normal. In this case, taking melatonin gummies or pills can help. These natural supplements can help you fall asleep faster, stay asleep through the night, and feel more energized in the morning.
When taking any supplements, it’s important to research the appropriate dosage. Your product packaging should clearly state its recommended amount. Be sure not to take too many melatonin supplements at once, as this can cause fatigue, headaches, and more.
3. Limit Technology Use
At the end of a long day, it’s tempting to scroll aimlessly on your phone or binge television shows before bed. But, this can be counterproductive for your sleep habits. If you’re wondering how to sleep well, start by limiting technology use when winding down for the night.
By using your devices before bed, you could be harming your health and impairing your sleep. This is because tablets, cellphones, laptops, and television all give off blue light waves. Too much blue light before bed can stimulate the brain and reduce melatonin production.
To feel more relaxed and ready for sleep, consider turning off your devices at least an hour before bed. You might enjoy other activities like reading or taking a warm bath. If you have to be available on your devices, consider wearing blue light glasses or investing in screen filters.
4. Drink Warm Tea
For another natural way to relax before bed, drinking a cup of warm tea may help you unwind. Tea can relax the body and soothe a restless mind for a more high-quality night of sleep.
If you’re unsure of which tea to use, you have many options that may help you relax. One of the top favorite is chamomile tea. Chamomile tea contains apigenin, a natural antioxidant that may induce feelings of sleep.
Consider mixing your chamomile tea with honey, cinnamon, and coconut milk for a sweet and delicious drink.
Another top favorite in relaxing teas is lavender tea. With a light and subtle aroma, lavender herbs may help settle nerves and soothe a restless mind. Consider mixing maple syrup or honey and oat milk with your lavender herbs.
Finally, another tea you may enjoy drinking before bed is lemon balm tea. If you find yourself with an upset stomach due to stress or nerves, this option may be best for you. Lemon can help soothe the mind and body and reduce digestive inflammation.
For a delicious lemon balm tea, combine rose hips, almond milk, and honey.
5. Write In a Journal
Do you have a journal that you like to write in? If not, regular pen and paper will do for this relaxing bedtime activity. Similar to meditation, writing in a journal can help you practice mindfulness and soothe a restless mind.
According to scientific studies, those who write in a journal experience a wide range of health benefits. By writing in a journal for even one hour, you might experience less stress, fewer nerves, and more mental clarity. You might also experience more organization and preparedness for the following day.
You may be surprised at how setting time aside for this therapeutic activity can change your sleep schedule. To motivate you to write on a nightly basis, consider purchasing a journal where you can take notes, record your thoughts, or plan tasks. By working through your thoughts and responsibilities, you can help ease your mind and focus on rest throughout the night.
Try These Relaxing Things To Do Before Bed
Are you ready to take control of your sleep habits and get the rest you deserve? Now that you know some of our top relaxation and sleep tips, you can. To improve your health, try these relaxing things to do before bed tonight.
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