What you do during the last hours of the day can have a big impact on the quality of your sleep. Excessive activity or excitement during the night can keep your mind active even after you turn out the lights, making it difficult to fall asleep. Instead, change your evening routine to a calming routine. This can help prepare your body and mind for deep, restful sleep. When you do the same things every night to relax your mind and body, your brain knows it’s time to wind down, slow down, and prepare for sleep.
Establish a consistent bedtime routine
Stick to the same bedtime and wake-up times every day, even on the weekends. This is one of the best ways to prepare your brain for sleep. When your circadian rhythm (or body clock) tells you it’s time to go to sleep, your body starts producing melatonin at the right time. This makes the transition to sleep smoother.
Relax your mind and body and go to bed at the same time every night. Get seven to nine hours of sleep. This routine will not only help you sleep better, but it will also help you fall asleep faster and feel better when you wake up.
Stay away from digital devices
Blue light from phones, computers, and TVs can prevent your body from producing melatonin, making it harder for your brain to “switch off.” What’s more, what you’re reading or watching, such as work emails, panicky news, or social media, can make your brain overactive before bed.
Try to turn off all computers at least an hour before bed
During this time, you can read, listen to relaxing music, write in a journal, or take a warm bath instead of sitting in front of the computer. If you must use your computer, turn it on night mode or wear blue-light-blocking glasses to reduce the impact of blue light on your sleep hormones.
Write in a journal to clear your head
If you have a lot of thoughts at night, writing in a journal can help you clear your head and feel emotional at the end of the day. Writing down your fears, your to-do list for tomorrow, or your thoughts for today can help you relax and keep your mind from wandering.
Keeping a gratitude journal before bed is a great way to feel better. Writing down three things you are grateful for can help you shift your thoughts from stress to praise, which can help you fall asleep. This simple exercise can make you feel better and slowly calm your nervous system.
Practice meditation or gentle breathing
Deep breathing and mindful meditation techniques can calm your mind and signal to your body that it is safe to rest. Your heart rate will slow, your cortisol levels will drop, and your body will respond with a calming response.
Start with a simple breathing pattern,
such as taking four deep breaths, holding them for seven, and then exhaling eight times. You can also use a free app or audio recording to guide you through a sleep meditation. Spend five to ten minutes being aware of your breathing. This can help clear your mind and prepare you for sleep.
Take a warm bath or shower
A relaxing shower or bath in the evening can calm your mind and body. The resulting drop in body temperature reinforces your circadian rhythm. This is similar to the natural cooling process that occurs when your body prepares for sleep.
A warm environment can also relieve stress, soothe muscles, and give you a moment of peace. Adding relaxing scents, such as lavender, mint, or chamomile, can enhance the experience and give the space a spa feel, helping to relax your body and mind.
Keep the lighting dim and warm
Lighting is essential for preparing you for sleep. Bright overhead lights can keep you awake, while soft, dim lighting helps your body produce melatonin, which helps it relax.
Turn off bright lights at night and use warm-colored bulbs
You can also use candles or colored lights to create a cozy and peaceful atmosphere. Dimmed lights calm you down and slowly ease your brain into a pre-sleep state.
Chew on a cup of herbal tea. Some herbal teas contain natural ingredients that can help calm the body and prepare it for sleep. Chamomile is one of the best-known herbs for sleep, as it has a mild sedative effect. Lemon balm, valerian root, and passionflower are other helpful options.
Sit in a quiet place and sip your tea. Caffeinated teas and late-night snacks should be avoided, as they can interfere with falling asleep or digesting food If you breathe deeply while doing this, you will feel more relaxed.
Read a real book
People have long been advocating for reading before bed, as it helps them relax and fall asleep. Choose books that are relaxing and neutral – nothing too stimulating or intense. Stories, poems or self-help books with calm themes work well.
Reading a real book instead of playing on the computer can be especially beneficial, as it prevents your eyes from being exposed to blue light, giving them a rest. It can help you clear your mind and focus on other things instead of things that might keep your brain alert.
Clean your room before bed
The state of your real space is reflected in your mental state. A cluttered or cluttered bedroom can make it harder to relax and fall asleep. Wipe down surfaces each night, lay out clothes for the next day or fluff your pillows for a few minutes.
Keeping your space clean and quiet can help you remove anything that’s bothering you and make it easier to fall asleep. By keeping your bedroom simple, peaceful, and comfortable, we understand that the bedroom is a place to rest and recharge.
A peaceful night’s sleep makes for a good night’s sleep
Calming your mind before bed doesn’t require complicated steps or expensive equipment, just a few habits that you can practice every night. Do something calming each night to prepare your body and mind for sleep. This could be writing in a notebook, drinking herbal tea, doing stretches, or dimming the lights. Over time, your brain will gradually associate these habits with rest. This makes it easier to fall asleep, stay asleep, and wake up refreshed. A good morning starts with a restful night. How you end your day is the first step toward rest.
