Are you looking for proven relaxing bedtime rituals to aid better sleep? Chances are, you have probably have suffered from sleeping disorders, the main one being insomnia. Sleeplessness is very troubling and no matter how much you talk about it with friends or workmates, it never ends until you do something. You'll agree with me that inability to relax is a major cause of insomnia. Unfortunately, most of us end up sleeping late in the morning only to wake up late. Before I learned how to overcome sleeplessness, I had missed quite many important appointments among many other awful instances of lateness’s. But then how did I overcome sleeplessness? Why do I feel so confident writing about how to relax during bedtime?
Below are 15 proven relaxing bedtime rituals you need right now. I say right now because I understand how important this is to you. I've been there and I didn't like it. I did some research, experimented, succeeded and here I am to help you.
Slow down everything as your sleeping time approaches, preferably 30 to 60 minutes before bedtime. According to various credible sources, unwinding early signals to your brain that you're about to sleep. Remember your brain needs a pace. Give it a relaxing pace early enough and it will help you relax impressively.
Ensure your brain does not worry about what you are going to do tomorrow or what is incomplete. Some of us have a tendency of getting up from bed to complete a task. I found writing down a to-do list for the following day very helpful. Let your brain know that tomorrow's tasks are scheduled and it will amazingly relax.
Even if many people do not take this seriously, it has been scientifically proven to help you relax during bedtime. You ought to know that ideal sleeping temperatures range between 60 to 72 degrees Fahrenheit (15.56 to 22.2 degrees Celsius). So, check your thermostat and bring it to the perfect temperature. People who do this usually have very relaxing moments.
The above-mentioned spiritual practices have been used for many years due to their ability to help the body calm down. This is because a considerable number of people find peace of mind when they meditate or pray. What other better way to relax than to be able to deal with your worries? Do away with mental restlessness and it will calm your body effectively.
Keep out of the kitchen and the refrigerator for that matter. In fact, you should have your meals a time not later than 3 hours to bedtime. If you take something after that, it will keep you restless with a heartburn or gas. This gets you nowhere close to relaxing. However, there are instances when you get home late. Don't go to bed on an empty stomach. Grab something light. Fruits and protein foods are okay. Steer away from anything spicy, or has caffeine, or sugar.
It would be worth noting that even if we should not eat any time after 3 hours to bedtime, there are foods that can help us to relax during bedtime. Warm milk happens to be one of the recommended things to consume when sleeping. Scientifically, milk contains tryptophan, a chemical that helps you to sleep. Some of us prefer tea but you should be careful with the type of tea you take. Some will keep you wide awake for long.
A warm bath is among the most common bedtime rituals that wonderfully relax you. Note that a warm bath helps to calm or loosen tight and tired muscles. If you're involved in physical, tough work, this is the perfect ritual for you. There are those who prefer a cold bath but that depends on the temperatures of your surroundings. Bathe 15 to 30 minutes before bedtime for best results.
I knew I couldn't miss this when researching. Massaging is quite effective in helping you relax. It doesn't mean, anyway, that you'll need to hire a massage therapist. You can rely on your loving partner. This is ideal for those whose work involves the use of muscles or long hours of sitting or standing. This ritual is a guaranteed to relax just about anybody.
We have already mentioned meditation which is a spiritual as well as a relaxing exercise. Besides meditating, you can also practice breathing, yoga, and mindfulness, which is a form of meditation. These practices not only relax your body but also send a strong signal to your brain that you must relax. Yoga helps you to stretch. You can also stretch after working. In no time, your body will get used to the relaxing exercises and you'll be able to relax.
Each one of us has a genre of music we find pleasing. Some of the music we enjoy is very powerful in making us relax. There are those among us who have tried listening to music when in bed only to wake up later to the music. This is one good reason why you should consider listening to music before and during sleep. It is worth noting that not every music will calm you. Nevertheless, you can find relaxing music as there's a lot. I already have a playlist that really calms and put me to sleep in record time. You should have yours also for relaxing during bedtime.
Have you ever heard of melatonin? Well, it's a hormone secreted by your brain to make you fall asleep. Devices such as phones, tablets, and the computer screen emit the blue spectrum light that signals the brain to stop secreting melatonin. And there you have it! Another of the main reasons why your brain can't make your body relax. I know avoiding your devices in this era is hard but the results are awarding.
There are environments that favor relaxation. I have tried them and believe me; the payoff is huge. Dim the lights once you get to bed. Turn them off if you can to achieve darkness around you. Before you even realize it, you'll have fallen asleep. Maybe you have guessed. This ritual is related to the secretion of melatonin. If you provide conducive environments for melatonin to be released, you'll relax much quicker than usual.
We are habitual beings and by taking advantage of our habits we can use it to help us better relax. Your brain will adjust your sleep cycle subconsciously. You'll be surprised to realize that after identifying and maintaining a bedtime, your body will effortlessly feel tired at the habituated hour. No matter where you are, you'll start dozing off at the usual time of sleep. Ensure you keep up the habit and you'll find it easy to relax and fall asleep without a problem.
A few sources recommended reading as one of the proven ways to relax. I thought that relaxing would be determined by the type of the book I read. According to various sources, reading before or when in bed helps one to relax. What happens is that your brain becomes focused and steers away from all thoughts that make it restless.
Never underestimate the power of relaxing scents. Many sources suggested I use aromatherapy oils, the likes of lavender, sandalwood, marjoram, chamomile among others that lead to a sedative effect. You can rub some of the oil on your temples on wrists' insides. The relaxing fragrance will do more than calm you. It will carry you to Dreamland.
So there you have it! Hope you enjoyed reading our resource for proven relaxing bedtime rituals. Feel free to comment and leave any suggestions if you have any.
Peekaboo! Barbara speaking. I'm currently the Chief Editor at Sleep Titan and my job is to make sure that the i's are dotted and the t's are crossed on all of our amazing content! The lovely people here at Sleep Titan often tell me that my Friendly Superpowers come out after a glass of wine, but personally, I prefer a strong IPA. The sort of strength that screams alpha all the way! Maybe that's the reason why everyone wants me to have a drink around here. Right?!