Every night before bed there are some steps that should be taken to help you get better zzz’s. It’s important to unwind and relax your mind so that you feel extra sleepy by the time you get in bed. Practicing some of these good habits can definitely give you a better sleep, which in return will give you a better tomorrow.
Drink some tea.
Drinking some caffeine-free herbal tea can help you feel sleepier. Herbal tea has calming properties with an increase in glycine, which helps to relax your nerves and muscles. Try out some chamomile or lemongrass tea the next time you need to wind down before bedtime.
Take a bath.
Try taking a warm bath close to bedtime, as this can help relax your muscles. You can even add a few drops of relaxing essential oils, like lavender or chamomile. You can also add Epsom salts to your bath water to relax your muscles and loosen your stiff joints. All of these calming properties of the bath could help your body feel more relaxed and induce a deeper sleep.
Put away the screens.
As hard as it may be, taking a break from your phone, tablet, computer, and tv can definitely help you wind down at night. The blue light from the screen sends signals to your brain that you should be staying awake as it can halt the production of melatonin, which helps you fall asleep.
Read a book.
Instead of staring at a screen, a light book or magazine is a great way to relax your mind and get your mind focused on something else if you have racing thoughts at night. Just remember not to read something too scary or dramatic, as this could actually backfire and leave you feeling more alert.
Trying out different breathing techniques at night can help you focus your thoughts on relaxation, which could get you to sleep easier. Maintaining your focus on deep breaths in and out could ease anxiety as well.
Write it out.
When all else fails, a good way to relax is to write out whatever is on your mind. Whether it’s the to-do list for the next day or just feelings and thoughts of the day, writing is a great way to release these feelings without dwelling on them. Instead of having these thoughts circle in your mind, you can relax and relieve them by getting them out on physical paper. (And no, jotting them down on your phone doesn’t count.)