How to Unwind and Sleep Peacefully
It can be tough to calm down and get ready for bed with everything happening around us. Social media is so addictive that hours of scrolling can leave you wide awake when you should be sleeping, affecting your mental well-being and daily performance. If you’re having trouble establishing a bedtime routine, here are some tips to help ensure you get a good night’s rest.
Get Some Fresh Air
Never underestimate the power of fresh air and a little exercise. Even if you’re short on time, a 15-minute walk can do wonders for your health and well-being by releasing mood-boosting endorphins.
Relax in a Long Bath
Put your phone down, turn off the TV, and run a hot bath. Relax in the soothing bubbles and wash away stress. You might pick up a book you’ve been meaning to read or just close your eyes and enjoy the quiet. We often surround ourselves with too much noise and forget the importance of having some me-time.
Revamp Your Bedroom
Consider the last time you changed your pillow. If you can’t remember, it might be time for an upgrade. Since we spend so much time sleeping, it’s crucial to be as comfortable as possible. Nowadays, there’s a wide variety of pillows to suit different sleeping positions, and the right one can make all the difference. Shop around to find the perfect pillow that matches your sleep style.
Cool Down Your Room
Check the temperature in your room. If it’s too warm, you might have trouble getting comfortable and could wake up throughout the night. With summer approaching, think about using a lighter duvet or a fan to cool down the room before bedtime.
Block Out the Morning Light
If bright mornings are waking you up early, consider getting blackout curtains. They can help you stay asleep longer by keeping the room dark.
Use Essential Oils
Calming scents can help you unwind before bed. There are many essential oils you can diffuse—like lavender, bergamot, and sea salt—that can aid relaxation after a hectic day.
Watch What You Eat and Drink
Though it’s tempting to snack while watching TV in the evening, try to avoid alcohol, cigarettes, and caffeine close to bedtime. These, along with spicy foods, can disturb your sleep. If you’re a bit hungry, have a light snack about 45 minutes before bed.
Set Aside Time to Unwind
Sleeping right after watching a movie or scrolling online can be tricky. Your brain needs to wind down, so take a break between screens and bedtime. Fill that time with a calming activity like reading a book, listening to music, or using a meditation app. Remember, different things work for different people, so keep trying until you find what helps you unwind.
Skip the Daytime Naps
Although a quick nap during the day can feel great, it might interfere with your bedtime routine, throwing off your sleep schedule.
Consider Supplements
If you’ve tried all the tips and still struggle with sleep, melatonin supplements might help. Melatonin is a sleep hormone that signals your brain to relax and prepare for bed. It’s often used by people adjusting to new time zones and is generally side-effect-free. Start with a low dose and increase it if necessary. It’s advisable to consult your doctor or a pharmacist before starting any new supplement.