Top Tips to Wind Down for a Great Night's SleepAuthor: Coach Nick Book
We all live busy lives. With work, family, and socializing demanding our time and energy, we find ourselves exhausted at the end of the day. Ensuring a great night's sleep is essential to allow our bodies to rejuvenate and reset for the next day. However, this is easier said than done. So, it's essential to set the wheels in motion to wind down and facilitate sleep. Winding down for the evening is not just about slouching on the couch, scrolling through your social media feed, or Netflixing till you nod off. I have compiled a list of tips that will help you relax, unwind, and prepare for a good night's sleep, no matter what your daily routine entails.
Unplug Before Bed
Blue light emanating from screens on electronic devices suppresses melatonin production, making it harder for you to fall and stay asleep. So, avoid using your phone, tablet, or laptop in the bedroom at least an hour before bed. Instead, switch to a book or magazine to stimulate your mind without putting it under the strain of staring at a screen.
Take A Warm Bath or Shower
A warm bath an hour or two before bed helps lower the body's temperature, slowing down the metabolism in preparation for sleep. It also promotes relaxation and reduces anxiety, making it easier to drift off. Add some lavender oil or other essential oils to your bath to further enhance the calming effects.
Yoga is an excellent way to wind down your day before hitting the pillow. It enhances relaxation, improves breathing, and stimulates circulation, and as a result, provides a relaxing environment to doze off in. Practice some simple breathing and relaxation techniques before bed, such as alternate nostril breathing or the corpse pose.
Listen To Calming Music
Music can calm the mind, soothe the soul, and even impact your heart rate. Some music releases endorphins, which can help you relax and feel good, helping you achieve a better night's sleep. So, put on some calming tunes or your favorite chill-out mix, and let those melodies lull you into a serene sleep.
Have A Sleep Routine
A study by researchers from the University of Oxford discovered that people with a pre-sleep routine fall asleep quicker and have better sleep quality than those without. So, establish a routine that helps you relax and wind down, such as reading, meditating, or writing a journal entry. This will signal to your mind and body that it's time to switch off and wind down.
Remember, preparing for a good night's sleep is essential for our mental and physical well-being. These tips will help you establish a positive routine, allowing you to avoid tossing and turning in bed and waking up tired. It may take time to establish a routine, so be patient. A good routine is essential for a good night's sleep. In summary, practicing these tips will help improve your overall sleep quality, preparing you for a happier and healthier day ahead. Sweet dreams!