According to the CDC, 1 in 3 people don’t experience enough sleep each night. A lack of shut-eye cannot only lead to tiredness and brain fog, but it can affect a person’s physical and mental health.
It is believed people who enjoy less than seven hours of sleep every night will have a greater risk of serious chronic conditions, such as heart disease, obesity, diabetes, high blood pressure, and mental health disorders.
If you struggle to fall or stay asleep, you must improve your bedtime routine. Enjoy a better night’s sleep by reading these top tips on how to relax before bed.
Read a Book
Reading can help you wind your body down before bed. Immersing yourself in a good book can distract your mind from anxious thoughts, which will make you feel more passive before you fall asleep.
Also, you should create a comfortable, tranquil environment to unwind as you read. For example, you could feel relaxed and supported with a bed reading pillow, which even features a handy pocket to store a book or your reading glasses. Also, you should turn on the blue light filter on your smartphone, e-reader, or tablet, as too much blue light can keep you alert and strain your eyes.
Listen to Soothing Music
Help your body enter a tranquil state by listening to soothing music, such as classical, ambient, soft rock, or jazz songs. You could even browse the likes of Spotify for specially-curated playlists for helping users fall asleep each night. Combined with a good book, you could drift off to the land of nod with ease. Give it a try.
Enjoy a Warm Bath
If you struggle with stress, your tense muscles can stop you from falling asleep each night. However, a warm bath can loosen up your body, which can make you feel more relaxed. If you face much pressure in your professional or personal life, treat yourself to a soak in the bath an hour or two before bed.
You could even create a more tranquil environment by listening to soothing music and adding some essential oils into the bathwater. You can guarantee you’ll fall asleep as soon as your head hits the pillow.
Write a To-Do List
Do you often lay awake worried about the many tasks you need to complete or work projects you must finish? If so, it might help to write a to-do list before bed. It can clear your mind of the tasks weighing heavy on your shoulders, as you can identify the jobs you need to complete and when you will do them. It could prevent you from staring at the ceiling all night, which can improve your productivity the next day.
Embracing relaxing activities before bed could help you enjoy a better night’s sleep. Switch off the TV at least an hour before bed, read a good book, listen to soothing music, or enjoy a warm bath instead. You’ll feel relaxed, refreshed, and ready to take on the world.