Seven Ways to Relax Before Bed
A few years ago, I had a bout of insomnia, and from that time on I realized how important it was to fall and stay asleep for a better mind, body, and soul. Previously, I had no trouble with sleep and as soon as my head hit the pillow until my alarm went off in the morning, I slept easily and deeply. Twenty years later, I have learned so much about the benefits of a good night's sleep, how to fall asleep quickly and feel rested upon waking in the morning. The magic is in relaxing the mind and body before hitting the hay.
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My top eight ways to relax before bedtime:
1. Turn Off Electronics
1-2 hours before bedtime, turn off all electronics. Set an alarm on your phone to remind you, and plug your devices into a charger in the kitchen when you hear the alarm go off (get your phone out of your bedroom). Turn off the TV an hour before bedtime. I know what you are thinking...that’s impossible! Okay, try it 3 out of 7 nights a week. Instead read a good book, chat with your significant other and/or children, take an epsom salt bath, do some gentle yoga or light stretches, meditate-anything that will signal a bedtime-shift in your body.
2. Turn Down the Lights
Turn down the lights. I know energy saving lighting is big right now, but it’s not great for telling your mind/body that it’s time for bed. Amber colored lights are the best for evening, but if you can’t switch all your lightbulbs, keep one lamp in your bedroom with a red or pink bulb. Switch to this lamp an hour before bedtime. Add a himalayan salt lamp to your room to create a calming ambience and for reduction of allergens as a bonus! If you can’t turn down the lights or change your light bulbs, perhaps use a pair of sunset glasses to reduce any blue light emitted from electronics. I like TrueDark brand!
3. Turn Down the Heat
Turn down the heat in your home to 64 degrees or below. This will help save on heat and help your body start to wind down.
4. Listen to Soothing Music
Listen to some soothing music. So, taking your phone out of your room will cause you to need an alarm clock, again. Get one that has a radio and turn it on to a soothing station. If it’s before you put your electronics to bed, go to Spotify and listen to Peaceful Piano. It is so soothing!! You can also purchase a sound machine that plays soothing music and white noise while you sleep.
5. Create a Sleep Routine
Create a sleep routine and repeat it nightly. We started a sleep routine with our kids, when they were young and we still use it 12 years later. We go upstairs as a family at a set time, get ready for bed by putting on pjs, brushing teeth, washing face and taking care of bathroom needs. We all meet in my bedroom and pray. Each person fills up their diffuser with their favorite sleepy blend (click on my freebie to download our favorite ones) and gets in bed to read or listen to music. This routine signals to our mind/body that it’s time to sleep, and I have to say, by the time my body gets into bed, I’m half-asleep.
6. Make a Cuppa’
Drink a warm cup of chamomile, lavender or another herbal, calming tea. The warmth of the tea and the properties of the herbs will help relax your mind and body. You may want to do this two hours before bed, so that you are not woken during the night with having to use the bathroom. I’m not sure about you, but one cup of tea and suddenly my kidneys start working on overdrive!!
7. Meditation/Prayer
Adding a meditation/prayer time to the end of my day has been a life-changing addition to my sleep routine over the last couple of years. At first meditation/prayer was challenging for me, because my mind would wander often and I felt like I was doing it wrong. After a couple weeks of awkwardness, I started to feel more comfortable and my body and mind was able to relax and focus. Now, my mind stays more focused and if it wanders, I’m able to bring it back to my breath, prayer, scripture verse(s), or word. There are so many benefits to quieting the mind, like reducing stress, improving mental health and focus, increasing self-awareness, improving the quality of your sleep, and improving your mood. Only twenty minutes of meditation a day can give you major results, but if this sounds too overwhelming, start with only three minutes and work your way up from there! A great way to begin is by using an app like Calm, Smiling Mind, or Headspace. You can go into your app store and download these apps and get started with a free trial right away. Keep your eyes peeled on Instagram or Groupon for special discounts for a year membership. You can access many meditations using the free version, but if you can afford to purchase a year membership, it is worth it!
8. Essential Oils
Diffuse and/or apply topically your favorite calming essential oils. My favorite bedtime essential oils currently include a blend called Breathe, lavender and vetiver. I add 3 drops of Breathe (the respiratory blend) and 3 drops of lavender to my diffuser and start it up 20 minutes before bedtime, so my room is enveloped in it’s heavenly scent. Next, I apply 1 drop of vetiver to the bottoms of my big toes (reflex point to the brain) and 1 drop to my temples and inhale. Even before I get into bed, I can feel a calming shift in my body.
Whatever you decide to try, like anything, the key is consistency and giving it a few months. Someone said it takes 28 days to create a habit, but I believe it takes at least 3 months to solidify and see the results from that change. It’s only when we see the results we want, that we are encouraged to keep the new change/routine. By sticking with it for a few months, we give the change longevity in our habits, just like brushing our teeth. How many times did Mom catch us just rinsing our toothbrush under the water, before we decided to use toothpaste and brush for real??!! Hahahaha.
I also realize that some of these tips are easier than others and it will be different for everyone. My advice would be to start with something easy and doable and then move onto something a little more challenging. Focusing on one or two things at a time is reasonable and will be most effective. Some people find it beneficial to work with a wellness coach, like myself, to make improvement in their health. If you would like some help with reaching a wellness goal or two, check out my functional wellness coaching packages. When you work with me one-on-one, we will get to the root cause of the problem together, create a plan, and work toward resolving the problem and getting you to solidify new, life-giving habits into your daily routine through simple measures. If you would like to book a discovery call with me, click the button below! This 20 minute conversation helps me get to know you and your goals and we can decide together if we are a good fit.
