Taking the time to relax before bed will make it easier to fall asleep. Here’s 7 top tips for creating your own relaxing bed time routine.
Take a hot bath or shower
A bath is ideal, but a shower is still effective. The hot water helps to soothe and relax your body, while you visualise the stresses of the day washing away from you. The other benefit is that after you dry off, your body temperature will drop slightly, which sends a signal to the brain to produce more melatonin, for a deeper, more restful sleep.
A bath is ideal, but a shower is still effective. The hot water helps to soothe and relax your body, while you visualise the stresses of the day washing away from you. The other benefit is that after you dry off, your body temperature will drop slightly, which sends a signal to the brain to produce more melatonin, for a deeper, more restful sleep.
Slip into something comfortable
Personal preference plays a role, but as a guideline soft cotton is nice for summer, while flannel is cosy for winter.
Personal preference plays a role, but as a guideline soft cotton is nice for summer, while flannel is cosy for winter.
Play some peaceful music
Classical or chill out, ambient or reggae, pick a soothing genre that sings to your soul.
Classical or chill out, ambient or reggae, pick a soothing genre that sings to your soul.
Read a book
Preferably nothing work-related or to do with study. Reading as a relaxation exercise requires something more escapist, like a crime or romance novel.
Preferably nothing work-related or to do with study. Reading as a relaxation exercise requires something more escapist, like a crime or romance novel.
Do some gentle stretches
While vigorous exercise is not a good idea before bed, stretching can help ease tight muscles before settling down to sleep.
While vigorous exercise is not a good idea before bed, stretching can help ease tight muscles before settling down to sleep.
Drink a cup of warm, spiced milk.
Add 1/8 of a teaspoon of ground nutmeg to a cup of warm milk. Nutmeg works to soothe the nervous system, while milk promotes the release of tryptophan, an amino acid that helps with sleep.
Add 1/8 of a teaspoon of ground nutmeg to a cup of warm milk. Nutmeg works to soothe the nervous system, while milk promotes the release of tryptophan, an amino acid that helps with sleep.
Wind down before you go to bed
Try and leave the stresses of the day behind you before you go to bed. As you lie down to sleep, think of three things that went right during the day, so you can finish it off on a positive note.
Try and leave the stresses of the day behind you before you go to bed. As you lie down to sleep, think of three things that went right during the day, so you can finish it off on a positive note.
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