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The night is approaching fast, and you're already feeling tired. You know the drill—you have to get up early for work tomorrow or school in an hour. Your mind races with thoughts of what needs done, but instead of going over it again, try relaxing before bed.
Here are eight ways to make sure your pre-bedtime ritual helps you calm down and get into bed sooner.
1. Take a hot bath
Taking a warm bath can be soothing and relaxing. Baths naturally relax muscles, which means less strain on your body as you sleep. And if you want to take things even further, add some candles or oils to the mix. Try lavender oil, chamomile tea, lemon balm, mint, or eucalyptus essential oils. Add about two tablespoons of these oils to a few drops of water and heat them until they’re warm enough to immerse yourself in comfortably. Then soak away!
If baths aren’t your thing, try taking a shower instead. Showers are also great because they allow you to wash your face without getting soap everywhere (which could wake you during the night). If you prefer showers, keep the temperature low by adding scented soaps and/or using a gentle shower head.
2. Read a book
Reading a good book can be one of the best forms of relaxation therapy out there. Reading puts you in a different mindset than when you’re normally awake. It gives you time to think, reflect, and visualize. Plus, reading stimulates the brain and encourages creative thinking. So pick up a favorite novel, short story collection, or mystery series. Or read a nonfiction book related to something that excites you.
You may find that choosing not to read actually causes you to feel restless at bedtime. That’s normal. In fact, it’s often recommended that people who suffer from insomnia choose not to read books that involve characters solving mysteries or other complex scenarios. Instead, opt for novels like The Fault in Our Stars, Where'd You Go, Bernadette?, or Me Before You, which offer a simple plotline.
3. Listen to calming music
Music has been proven to reduce stress, anxiety, and tension. Listening to music while you clean, cook, drive, walk, exercise, or do anything else can help put you in a better mood and promote relaxation. One study showed that listening to music lowered cortisol levels and improved subjects' ability to fall asleep faster.
To maximize relaxation benefits, use soft melodies and slow tempos, and avoid loud noises around you. Music doesn't need to sound perfect; it just needs to provide a consistent tone. Some of our favorites include:
White Noise: This app provides sounds that replicate natural sources of noise, such as waves lapping against the shore and rain falling onto leaves.
Relax Melodies: This app offers hundreds of free sounds of nature, meditation sessions, yoga, breathwork, and more.
Rainy Mood: RainyMood is a fun app that lets you play ambient rainfall sounds and customize their volume level.
Download: Android | iOS (Free)
4. Journal about your day's events
Journaling is another way to release pent-up emotions and experiences by writing them out. For many people, this practice is especially helpful when they experience mental health issues. But journaling is effective for anyone looking for relief from stress, worry, sadness, anger, frustration, and depression.
When you write about negative feelings, you give them space. They don't become trapped inside you where they continue to fester. By releasing negative emotions through writing, you can focus on positive ones instead.
Start by writing three main themes: What happened today? How did I react? What would I change about my behavior? Then go deeper by asking yourself questions like: Why am I upset? Is the situation resolved? Do I need to talk to someone? Make a list of everything that happened today, including things you were grateful for. Keep a pen nearby to jot down any ideas or insights that come to mind throughout the evening.
5. Meditate
Meditation activates parts of the brain associated with relaxation and reduces heart rate and blood pressure. Meditation isn't complicated. All it takes is five minutes each morning and evening. Start with breathing exercises, then move on to guided meditations.
Try these apps to get started:
Headspace: Headspace features guided meditations designed by mindfulness experts. There are also plenty of resources for newbies trying to learn how to meditate.
Breathe 2 Calm: Breathe 2 Calm offers thousands of easy meditations and audio tracks to aid in quiet reflection.
Calm: Calmsignal is a beautiful app that offers guided meditations and stories to help users relax.
Download: Android | iOS ($9.99/month)
6. Turn off all electronics
It might seem difficult to resist checking social media, watching TV shows, playing games, etc., after a long day, but we shouldn't let our devices control us. When our brains are bombarded with light signals coming from screens, it makes it harder to wind down and get into a relaxed state.
Turn off all electronic devices 15 minutes before bedtime. Use blackout curtains or shades to block out light completely.
And remember that phones emit blue light, which stimulates alertness. To counteract its effects, use red filters or Apple Watch "Night Shift" feature to turn the screen orange.
7. Stick to a routine
A regular sleeping schedule is important for regulating hormones and maintaining circadian rhythms. Going to bed earlier only works if you wake up later. Otherwise, you'll end up tossing and turning, unable to fall asleep despite being exhausted.
Instead, create a pre-bedtime routine. A proper routine will help ensure your bedroom is ready for sleep. Here are a few suggestions:
Avoid caffeine after noon. Caffeine stays active in your system longer than alcohol does. Plan your afternoon activities accordingly. Alcohol should be consumed well before bedtime.
Have all your essentials within reach. Have a comfortable place to sit, a lamp, maybe a small table, and nothing distracting within arm's reach. Also, stay away from foods and drinks high in sugar and salt.
Eat dinner no less than four hours prior to bedtime. Eating too close to bedtime increases insulin production, which prevents you from falling asleep. Eat slowly, chew thoroughly, and stay away from junk food.
Exercise regularly. Exercise releases endorphins, which improve overall mood. It also boosts energy, improves sleep quality, and relieves pain.
Keep the room dark and cool. Room temperatures between 60 and 67 degrees Fahrenheit are ideal for sleep.
8. Avoid drinking caffeinated beverages
Coffee, soda, and alcohol contain stimulants that prevent you from falling asleep easily. Avoid them several hours before bedtime. Even though you may still crave coffee in the mornings, having caffeine late at night disrupts your sleep cycle.
Some scientists believe that caffeine interferes with melatonin production, causing difficulty falling asleep. Others argue that caffeine keeps you awake by blocking adenosine receptors. Adenosine is a chemical released during hypoxia — periods of lack of oxygen — and triggers drowsiness. When caffeine binds to adenosine receptors, it blocks the binding process, preventing hypoxia from occurring.
Alcohol can cause similar problems. Drinking alcohol late at night can lead to fragmented sleep, which can result in poor daytime functioning.
So what can you drink instead? Water is always safe, along with herbal teas, green teas, unsweetened cocoa powder, and milky oatmeal. Coffee lovers should consider switching to decaf. Lastly, it's best to stick to alcoholic beverages at least two hours before bedtime.
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