Most of us cannot sleep on command while getting a night of uninterrupted and restful sleep is nothing short of a miracle. In this case, a proper bedtime ritual can signal our brain that it is time to prepare for sleep. It is crucial to identify the things that help you to unwind in the evening, so you can forget about lying awake, tossing and turning for hours and waiting to finally catch some z’s. Here are seven ideas of relaxing activities that you can add to your daily routine for better quality sleep.
Take A Warm Bath
Taking a warm shower or relaxing bath is one of the easiest ways to fight off stress at the end of a long, intense day, reduce tension and experience good quality sleep. So it may be a great idea to make soaking in calming bath bombs, bath salts or other bathing products a part of your nightly routine. The scent of aromatic oils helps your mind to relax while bath salts detox your body.
However, it is recommended to take a shower or bath for about an hour and a half prior to hitting the sack. Showering or having a soak earlier in the evening gives your body a chance to cool down and may even trigger sleep. So if you are bathing a few hours before bedtime, once you retire to your bedroom for the night, your body will be dry, cool and ready for sleep.
Listen To A Calming Playlist
Some studies show that music improves sleep quality due to its effects on the regulation of hormones, such as stress hormone cortisol. Since stress and elevated cortisol levels can increase alertness and contribute to poor sleep, creating and listening to a bedtime playlist will lower cortisol levels, which in turn will help you relax and relieve stress.
When it comes to the right genre of music, classical music is considered soothing and calming to many people. However, one of the essential factors in how music affects the body is your own musical preferences, so creating a personalised music playlist is key to optimal results.
Engage In Meditation
If you haven’t tried techniques like mindfulness or breathing exercises or practises like meditation, you are definitely missing out. Such beneficial activities are believed to bring peace of mind, diminish anxiety and body pains and enhance self-awareness, as well as reduce high blood pressure and improve sleep. To reap the potential benefits, you can try out different beginner classes or download apps for guided meditation such as Headspace, Aura or Calm, which will take you through all the secrets of this practice.
To achieve the peace and quiet that you need, don’t forget about creating a dedicated meditation space. Make sure to choose a nice, cosy nook in your house where you feel comfortable and won’t be distracted. Also, consider adding some incense, upgrading your lighting and bringing plants to make this place even more enjoyable and relaxing.
Try Out Aromatherapy
Aromatherapy is a popular relaxation technique that has been practised for centuries. Different scents are used in different ways, and some of them are believed to improve sleep quality. To help your body relax physically and mentally, you can light some scented candles, use room sprays, add a couple of drops of essential oil to a diffuser or inhale it directly right before bedtime.
Lavender, chamomile, vanilla, jasmine and ylang-ylang are some of the best examples of calming scents that are thought to aid relaxation and improve the quality of your sleep.
Include CBD Products Into Your Bedtime Regimen
Whether it is in the form of a soothing tea, tasty gummies or a relaxing bath bomb, any product that contains CBD oil can be a beneficial addition to your bedtime routine. Cannabidiol, or CBD, is an active substance that is known to work with your complex endocannabinoid system involved in many bodily processes, including stress, pain and sleep.
By interacting with certain receptors, taking CBD gummies, tinctures, capsules, or any other products enriched with CBD can help to decrease stress levels, address the discomforts caused by pain or chronic aches, allowing you to get restful sleep and wake up feeling fresh and well-rested.
Keep A Journal
Keeping a journal is not only beneficial for your mental health but also for your ability to sleep. Studies suggest that journaling your thoughts helps to reduce bedtime anxiety and stress, increase sleep time and promote better sleep quality.
By prioritising your problems, fears or concerns, bedtime journaling works like an outlet where you can freely write whatever is on your mind. This helps to slow down the cascade of your thoughts and get them out of your head so your mind can rest.
Now that you have given up your worries, you can replace the emptiness where those negative thoughts once lived with positive ones by keeping a gratitude list. Writing down 5-10 things for which you feel grateful can help to recognise what’s truly important in your life, appreciate and focus on the positives in your daily routine.
Make Comfort A Priority
If your bedroom does not feel pleasant and comfortable, then you probably won’t be able to fully unwind and experience restful sleep. Thus, you need to ensure that your bedroom is your sanctuary, which provides a relaxed atmosphere where you can escape the daily difficulties or stresses of the outside world.
Start by ensuring your bedroom is clean and clutter-free. Also, since the ideal sleeping environment is dark, cool and quiet, do your best to eliminate light and noise from your room with the help of a fan or air-conditioner and a pair of earplugs.
Furthermore, create a calm atmosphere with blackout curtains, low lighting and maybe some candles, so you can settle down and practice meditation or curl up with a good book before bed. Freshly laundered sheets, comfortable pillows and comfy pyjamas will also feel like a treat, guaranteeing a good night’s sleep.