Are you struggling to fall asleep?
It can be frustrating to count sheep for hours only to find yourself lying awake an hour later. The most common cause of insomnia is excessive worry, which makes falling asleep even more elusive.
There are plenty of other things that can keep you up at night. Check out this exhaustive list of terrific things to do before bed that might lull you into a deep, rejuvenating slumber.
1. Create a Relaxing Environment
Begin by setting the temperature to a cool, comfortable level and add in some soft background music desired. Taking a hot bath or shower is also a great way to relax your body and mind.
Dimming or turning off the lights in your bedroom at least an hour before you’re planning on sleeping helps to set the tone for restful sleep. It’s also a good idea to choose bedding and pillows that feel comfortable and inviting.
2. Indulge in a Cup of Herbal Tea
Herbal teas, such as chamomile and lavender, can reduce stress and help with sleep problems. It’s also an opportunity to slow down and take stock of how the day unfolded.
Serve the herbal tea in a favorite mug or teacup, and make it extra special by adding some of your favorite ingredients. Add sliced ginger, honey, and a squeeze of lemon to customize the taste and reap the benefits that each ingredient has to offer.
3. Try Oral Appliance Therapy
This therapy consists of using a small, custom-made mouthpiece to help reduce the impact of sleep apnea. The mouthpiece works by helping to keep your airway open while you sleep, stop snoring, and helping to improve your quality of sleep.
Not only is this an easy and non-invasive way to improve your sleeping habits. It also reduces the need for continuous positive airway pressure machines and uncontrolled sleep apnea. Anyone can benefit from oral appliance therapy, whether to help regulate their snoring or to improve their sleep experience.
4. Stretch Your Muscles
Stretching your muscles before bed is an excellent way to help your body and mind to unwind and prepare for a good night’s sleep. This can be done either sitting or laying down, and it does not need to be a rigorous exercise session.
Simply gently stretch your arms and legs, roll your shoulders and neck, and flex your feet and toes. You can add in some deep breathing, or some light yoga poses before bed for added relaxation.
5. Unplug and Disconnect With Technology
Starting with turning off all electronic devices like cell phones and laptop computers, so there’s no chance for distractions. Replace devices with a book or reading material to relax before sleeping.
To help clear the mind, draw or write in a journal with a light pen. Finally, something as simple as writing a to-do list for the next day can help organize your thoughts and give your brain a break.
The Benefits of Fantastic Things to Do Before Bedtime
There are all kinds of fantastic things to do before bed that is beneficial for both physical and mental health. Setting aside a few minutes for nourishing activities that make you feel relaxed, inspired, and connected to yourself can help you create a restful night’s sleep.
That way, you get the best rest and can tackle the next day with enthusiasm and joy. Get comfy and enjoy your pre-bed moments!
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