Tips To Relax Before Bed
Stress and anxiety from daily life can make it difficult to relax at night and fall asleep easily. I know when I've had a rough day, it can be difficult to just let it all go and get into bed without worries. I like to use natural methods to relax and prepare myself for sleep, which can make a big difference in how quickly I doze off. Next time you are struggling to put the day behind you, try out some of these tips to help you relax and fall asleep with ease.
Of course, we all know that exercise is good for our bodies, but did you know that it can also help you fall asleep faster? Studies have shown that daily exercise for as little as 10 minutes will not only help you fall asleep, but will also improve the overall quality of the sleep. Just remember that this isn't an overnight fix, and it can take a few weeks to a few months to start noticing the positive effects of working out.
Many people enjoy the benefits of a warm, soothing cup of chamomile before bed. Research suggests that the sedative-like effects of chamomile may be due to the flavonoids found within the tea. More research is needed to prove whether or not the tea actually causes drowsiness, but many people find it to be a soothing ritual before sleep. If you don't like the taste of chamomile, there are many other great sleepy time teas on the market with different flavors to suit your taste.
Meditation is one of my favorite ways to calm my mind and prepare myself for sleep. The focused breathing and relaxation of meditation helps me to forget about the stresses and anxieties from my day, which are usually the causes of any difficulties I have in falling asleep. If you are new to meditation, I recommend listening to a guided meditation, which can be found online. I personally use an app on my phone called Omvana, which allows me to personalize my guided meditation with different background sounds and music.
As a last resort, I will occasionally take a melatonin supplement before bed to help me fall asleep. Melatonin is a hormone released by the brain to naturally induce sleep at night, and when taken in pill form, can help with issues like insomnia and jet-lag. I prefer taking melatonin to any other over-the-counter sleeping aid, as it is more natural, and non-addictive. Of course, as with any supplement, always talk to your doctor first and be aware of any possible side-effects.
Put Away Your Phone
If you are usually on your phone a lot at night, especially right before bed, you may find it more difficult to sleep. The bright light from your phone can throw off your bodies natural ability to make you drowsy at night, which will make it more difficult to fall asleep. If you think your phone might be keeping you up at night, make a rule for yourself to put it away at least an hour before bed, which will give your body time to get tired naturally. If you are have trouble falling asleep and want to check your phone until you get tired, try reading a book instead, which will help you fall asleep faster.
Do you have any tips that you use to help you fall asleep faster at night? Have you tried any of my tips listed above? Share your thoughts with me in the comments below!