Many people struggle with falling asleep or staying asleep regularly. In 2016, nearly 70% of Americans reported they had trouble falling asleep at least once a week. You’re so exhausted that you can barely keep your eyes open, but for some reason, your mind just won’t quiet down.
Whether your sleeplessness is caused by stress, anxiety, pain, or a medical condition, you’ve probably tried to find ways to make bedtime a little more tolerable. If you’re searching for more ways to make falling asleep even easier, explore these five tips for relaxing before you head to bed.
1. Create a Routine
A bedtime routine can really help your body and mind refocus itself before you let your head hit the pillow. Some people need to take between 30 minutes to an hour to really wind down from the day and make sure they’re in the right headspace for bed. Everyone is different, so you might want to explore a few different activities that could help you. Some of the most popular options include:
Mini Skincare Spa Routine
You should already have a skincare routine to keep your skin refreshed and healthy, but incorporating it before bed could be the key to curing your sleeplessness. Explore some products that are ideal for your skin type and create a relaxing routine that works for you. Perhaps a cleanse and scrub is all you need, or maybe you want to include a face mask and night cream treatment.
Reading Your Favorite Book
Ending your day with a favorite book could be the perfect choice for your bedtime routine. The familiarity of the book makes it easy to put down once you’re ready for sleep because you already know what happens next. Reading can also take your mind off of whatever is worrying you and clear it enough to allow you to get some rest.
End-of-Day Chores
Everyone has chores that keep them busy throughout the week, but you may want to save a few of them for the time before you hit the hay. Folding laundry, washing dishes, and even organizing your closet can provide you with a meditative routine to help you end your day.
2. Brew Some Tea
There are many different herbal teas lauded for helping you relax and fall asleep. Lavender, chamomile, valerian, and red vein kratom are all popular options that are known for their soothing effects and great taste. Many teas have known effects on your mind and muscles that ensure you’re relaxed and ready to sleep. They’re also often rich in antioxidants, vitamins, and minerals that offer protection against disease.
You can brew a cup to drink while enjoying your evening routine and sip your tea while reading a book or enjoying a face mask. Just avoid any teas with extra caffeine or sugar, as these will have the opposite effect you’re hoping for.
3. Try Aromatherapy
Similar to the power of herbal tea, aromatherapy allows you to enhance the effects of these herbal remedies by infusing them throughout your room. Some of the most powerful stress relieving essential oils include lavender and chamomile, but many people report that geranium, sandalwood, and rose are effective as well. Experiment with a few different scents to discover which is best for you. Spray your pillow and sheets lightly or use a diffuser to spread the aroma evenly throughout the room.
4. Prep for Night-time Pain
For many people, it’s pain that keeps them up at night, and not even ibuprofen or aspirin can take the edge off. Instead of pain medications, it might be time to explore some more natural avenues for pain relief. A few of the immediate relief solutions you could try include white willow bark and capsaicin lotion, but you can also incorporate long-term strategies into your everyday life. Visit an acupuncturist or massage therapist or add yoga, stretching, and pilates into your workout regimen. Combining effective lifestyle changes with topical and oral pain relief will help you prep for night-time pain and mitigate problems that may end up keeping you awake all night.
5. Meditation & Deep Breathing
There are many different types of meditation that can help you let go of your busy day and calm your mind’s internal chatter. Explore some of these different meditation styles to relax before bed.
Deep Breathing
If you’re not into anything spiritual or formal, deep breathing meditation could be perfect for you. Just take 10 minutes at the end of your day to sit in a comfortable position and focus on your breathing. Count how many seconds it takes to breathe in and then count the seconds as you let your breath out. Try to create a slow, even cycle that will calm you. Any time you notice your mind wandering, bring it back to your breathing. You might even fall asleep before your 10 minutes are up!
Mental Vacation
Create a space in your mind that takes you to your favorite place, somewhere that always helps you to relax. It can be a real place or something completely made up. Visualizing yourself in a peaceful setting helps you transition from the hustle and bustle of the real world to the world of dreams. Try and make this space as real as possible — smell the salt air as you lay in a hammock by the beach or listen to the sounds of chirping birds sitting on a park bench.
Mantra Meditation
A type of meditation that hovers somewhere between breath meditation and taking a mental vacation is the mantra meditation. Using the word “OM”, you create a deep vibrating sound in your chest. Focus your mind on that sound and let your brain and body relax.
Time for Bed
You can incorporate one or many of these relaxation tips into your day before you head to bed. Play around with all of them to discover which combination works best for you.
