How to Wind Down Before Bed
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Falling asleep quickly isn’t the key to getting the rest you need. You also want to sleep through the night without waking up multiple times. Unfortunately, falling asleep and getting enough sleep isn’t always easy.
Between the stresses of the day and everything that’s on your mind, you may find yourself tossing and turning for hours. Learn some easy ways to wind down and get rid of stress before climbing into bed.
Practice Deep Breathing
Deep breathing is a simple way to wind down and relax before bed. Whether you have a soft or firm mattress, get in a comfortable position on top of your bed. Many people find it helpful to sit with their legs crossed or on a slight incline.
Take a deep breath as you clear your mind. Slowly count from one to four as you inhale through your nose. Exhale out of your mouth as you count to four again. Repeat the count a few times before you put your head down.
Consider Meditation
While deep breathing is an important part of meditation, it’s more than just deep breaths. Relaxation practices like meditation may help ease stress and anxiety, and they can help you feel calmer at bedtime.
If you think you need to spend a lot of money to take meditation classes, think again. Download any of the popular meditation apps to your phone.
Reduce Screen Time
Many people try to unwind with a few episodes of their favorite show or by scrolling through social media. Before bed, it’s best to reduce how much time you spend with your screens.
TVs, tablets, and cell phones all produce blue light, which can interfere with your sleep, making it hard to turn off your mind. The CDC suggests turning off electronics at least 30 minutes before bed, and 60 minutes is even better.
Listen to Music
Soft and calm music helps you get into a relaxed mood, which can help you fall asleep. Stay away from loud music and genres that get your heart rate up, like rock or pop music.
Look for instrumentals or classical music that can soothe you in the same way your mother’s voice did as a child. Though we did recommend cutting back on phone usage, you might use a music player or an app that lets the music play without releasing blue light.
Stretch or Exercise
Regular exercise can help you sleep better and reduce stress. You don’t need to sign up for a gym or invest in a lot of fancy equipment, though. Gentle stretches you can do in bed or in your living room are a good way to wind down.
Try doing simple stretches like slow neck tilts, side to side and forward. Move gently and stop if anything hurts. You can do other simple stretches with your arms and legs. Taking a short walk around the block can help, too.
Change Your Mattress
Another way to rest and relax at the end of the day is with the right mattress. Comparing a plush vs. firm mattress is a smart way to see which one fits your body right. While some people love a soft mattress that feels like a cloud, others prefer the support from a firmer one.
You may want to try a few different models to find one that offers the comfort you need. Keep in mind that, if you can’t afford to replace your mattress, you can add a plush topper.
Grab a Book
For some people, reading a book has even more benefits than listening to music or watching TV. The trick is that you want to pick one that holds your interest but isn’t so entertaining that you won’t want to put it down.
If you read a new book and can’t wait to see what happens next, you might find yourself focusing so much on the book that you forget about sleeping.
Audiobooks are a good option, especially if you shut off the display on your e-reader and use a timer to limit how much time you spend on the book.
Keep a Journal
Keeping a journal can also help you wind down. Do you notice that you feel better when you talk about an issue with a close friend? When you don’t have a friend nearby, grab a pen and a journal.
Writing down your thoughts and feelings or just going over some of the stresses of the day clears your mind and puts you in the right mood for sleep. You might love having a designated notebook with a fancy cover and a new pen you use just for writing at night.
Update Your Bedroom
While we already mentioned changing your mattress, changing your entire bedroom can also help. Don’t just invest in an ultra plush mattress, but look for other ways to boost your bedroom.
Now might be a good time to move your TV to another room and paint the walls a soothing color that brings you peace. Pale shades like a creamy yellow or robin’s-egg blue are a good choice.
Think about upgrading your bedding, and keep the room quiet, dark and cool. A white noise machine may also help by masking sounds that wake you.
Beat the Stress of the Day
Beat the stress of the day with a comfortable bedroom and the above tips to help you wind down before you head to bed. Try more than one of these ideas to see which work best for you. If you still have trouble sleeping most nights, talk to your doctor.
