7 tips to relax before bed

7 Ways to Relax Before Bed for Better Sleep

Sleep is a book that needs a prologue. A consistent bedtime routine can improve your sleep and relieve insomnia. What are the best ways to unwind before bed? Explore some options that can ease your journey into the arms of Morpheus.

The Importance of a Bedtime Routine

It can be incredibly difficult to fall asleep if you haven't prepared your body and mind for this transition.

Children are a prime example of the importance of bedtime routines. A young child might have a snack, a bath, and a story before turning out the lights. Bedtime is often very regular, occurring at almost the same time every day of the week. Children wake up without an alarm clock and get out of bed feeling refreshed.

There are few times in life when we sleep as well as we did in childhood. So perhaps we should try to do as they did: go to bed and get up at the same time as often as possible.

Recommended activities before bed

It's very important to set aside the last 30 to 60 minutes before bedtime to engage in transitional activities and promote sleep. In our busy lives, it can be difficult to put aside work or pleasure to preserve sleep. Yet, it's incredibly important. We feel and function better and improve our overall health by avoiding sleep deprivation.

Some people benefit from implementing an artificial shutdown of the day. In a sense, you set a deadline to complete work and begin the transition to sleep. This can protect your total sleep time and alleviate insomnia. It can help establish a buffer between daytime tasks and optimize nighttime rest.

What are the best activities to unwind before bed? It depends a lot on personal preferences and strengths. Choose an activity that you find calming. This isn't the time to pay bills, argue with your spouse, or engage in other stressful activities. Instead, do something you find relaxing, and here are some ideas.

1. Read a good book

Many people read before bed. Ideally, this shouldn't be done in bed, as it can contribute to insomnia. However, many people manage without any problems. Magazines are a good option, with short articles that can be put aside when drowsiness sets in.

Ideally, you should read books for pleasure rather than work-related material. When you start reading the same sentence over and over again because it's not sticking with you, it's probably time to turn off the lights and go to sleep.

2. Pray or meditate

Memorized prayers or meditation mantras can calm the mind. These can be specific to your religion. Some people use guided imagery to relax. There are resources available in books and online that provide other recommendations.

Meditation is also a great way to enjoy the present moment and relax in complete serenity. Don't hesitate to create a small, dedicated space with a Tibetan meditation mat and cushions for total relaxation.

3. Listen to music

Listening to music before bed can be wonderfully relaxing. The genre you choose should depend on your personal preference, but classical music is soothing and restful for many people.

There are also many nature sound apps that can be used.

4. Watch TV or a movie

At the end of the day, it can be nice to relax by lying on the couch or sitting in an armchair and watching a little television.

Don't choose a program that's too exciting or lasts too late into the night. If you're watching a favorite movie, you'll likely be less captivated due to its familiar nature, which will make it easier to get to bed when the time comes. It may be best to avoid exposure to light from screens that are close to your eyes.

5. Take a bath or shower

There is evidence that a warm bath or shower before bed can promote sleep. For children, this can be part of a healthy bedtime routine. Body temperature can have a significant impact on sleep, and bathing can influence it in the evening.

6. Stretch

Finally, consider low-impact exercises, such as stretching or yoga, before bed. They shouldn't be too aerobic. If you're sweating, you're probably overdoing it. Gentle movements can relieve pain and promote sleep.

7. Wear clothes that relax you

There's nothing like a good bathrobe to put your body at ease before going to bed or waking up. Preparing your body with a soft, lightweight garment promotes restful sleep for a quality night.