10 CALMING ACTIVITIES TO DO BEFORE BED
How often do you take some quiet time to unwind before going to bed? Do end up spending the evenings catching up with chores, working or watching tv right before you go to sleep?
Understandably, we all have responsibilities, and there some things that just must be done in the evening otherwise they wouldn’t get accomplished. However, if you’re having regular sleep problems, you may want to rethink your evening routine.
By taking 30 to 60 minutes to decelerate from your hectic day and do things that will calm your mind is one of the most helpful sleep habits to practice. What you decide to do in your quiet time is ultimately up to you, but below we’ve put together 10 suggestions that might help you fall asleep more easily.
A quiet routine before bed can help calm an overactive mind and help your mind and body prepare for sleep.
Switch off the electronic devices
The temptation to lie in bed scrolling through social media is all too strong we know, but it’s a good idea not to use them during the hour before you go to sleep for these reasons:
They stimulate your brain
The light devices can interefere with your body clock
They can be addictive, eating into even more sleep time (we’ve all been there)!
Checking emails at night can create worry and stress
A high reason for not being able to sleep is an overactive mind. So beginning a meditation practice or a pranayama practice could be hugely beneficial. It allows you to just turn your attention to the now, and not letting your brain take you to circumstances you aren’t living right now. Talk to your local yoga teacher about these techniques to find out more.
Indulging in a good book can feel like a complete luxury, but allow it to be a daily routine! Relaxing with a good book and a warm drink, can help you feel sleepy!
Listen to music
Everyone loves music, but how often do you take time to do literally nothing but listen to some music? Play some before bed to relax. Just make sure it’s nothing too emotional or exciting.
Write down worries and reminders for the next day
Lying in bed repeating to yourself all the things you need to get done tomorrow or remember to do this week…we’ve all been there! Sometimes they can get louder and louder keeping us up! A simple effective trick is to write down your worries and make a to do list before you go to bed. That way you won’t forget anything and you’ll be able to relax enough to go to sleep.
Have a relaxing drink or light snack
Drinking a relaxing cup of tea is a good way to spend some quiet time, perhaps while reading or listening to music!
If you find yourself hungry at night, have a light snack before bed. Some food is of course better for you late at night but, going to bed hungry will keep you awake.
If you have a yoga practice, doing some light yoga moves, can be therapeutic and make your body feel relaxed and ready for bed. Removing any stress your body may be holding will help you sleep better.
Bring your temperature down
Temperature is often overlooked as a factor to sleeping well. It is important to have your bedroom at the right temperature. Your body associates a lowering temperature with a signal for sleeping. So, set your temperature for sleeping between 65 and 72 degrees. It’s easier in the Winter months. During those warmer nights you could try the following:
Have a shower 15 to 30 minutes before bed, preferably a cool one.
Go for a short walk outside to get some fresh air
Open windows to clear out hot, stuffy air
Spend time with family, friends or your partner
If you live with others, why not spend some time with them before bed. Talking or playing a game? Social interaction is human nature, and can help distract you from any stress that occurred during your day.
Don’t lie awake for hours
This is one of the most important parts to away from this post. It takes most people 20 to 30 minutes to fall asleep. If you’re still awake after half an hour, it could be you’re not ready to sleep yet. And, worst case scenario you can end up tossing and turning all night and getting very little sleep.
The key is to get up and go in another room, have a dim light on only and repeat some of your routine. After 15 minutes go back to bed and try to fall asleep again. If you still find yourself wide awake, it might be better to stay up longer until you find yourself getting sleepy.
Try not to lie in bed suffering in silence.
We feel really confident in our routine suggestions to you, what does your routine look like?
Share it with us.