Do you have trouble falling asleep each night no matter how tired you are? If
so, you need to enact a relaxing bedtime routine to help get your body and
mind in the right mood for sleep. Repeating these actions nightly can help
signal to your body that it’s time to go to bed, which might be all you need to
actually get a restful night’s sleep.
Here’s how to get into a relaxing bedtime routine for yourself.
1. Power down
Smartphones and electronic devices have made our lives easier in many
ways, but at night, that blue screen stimulates our brains, keeping us awake.
Try to avoid looking at your devices for about one hour before you go to bed
to calm your mind. You might think you’re getting ahead for tomorrow by
reading those emails, but the reality is you’re just adding more for
your brain to worry and mull over. Forget about it until morning.
2. Meditate and unwind
If your brain just doesn't stop it, try meditating or performing relaxation
exercises. Even yoga poses that prime you for sleep are a good idea. By
doing these, you get your body to relax and de-stress, which is good for sleep.
3. Read a real book
Sit in your favorite nook and read a book for pleasure. Make it nothing to do
with work or school and devote yourself to reading for a good 20 to 30
minutes nightly. Your brain will relax and go to another place, allowing you
to feel more primed for sleeping.
4. Relax with music
You might love music, but it really is good for your soul. Just choose
something relaxing instead of upbeat, and you’ll find it helps you get the
shut-eye you need.
5. Write that down
If you have a habit of laying down in bed while your brain nags at you about
upcoming projects or things you shouldn’t forget at the supermarket, then
before you wind down, write it down. By taking it out of your brain and
putting it on paper, you free your mind from having to remember it. And by
doing that, it will actually stop pestering you to remember. Ah, relief!
6. Check the thermostat
Research has shown that if your bedroom is too hot, it can keep you from
sleeping. Lower temperatures signal to your body that it’s time to sleep. By
keeping your room at a cooler comfortable temperature, you’ll sleep more soundly
and without waking often.
7. Get up if you can’t sleep
Still can’t sleep and find yourself wide-eyed and awake? Get up and go into
another room. Keep the lights dim and do something relaxing like reading or
listening to calming music. Give it 15 minutes and then try to lay down again.
Don’t forget that during the day, take care of yourself by getting exercise and
eating right. These things will help your body feel good and can help you get
the sleep you need when it’s time to go to bed.