You Snooze, You Win: How to Implement a Relaxing Bedtime Routine
Do you have trouble falling asleep at night? As your busy day comes to an end, do you find yourself tossing and turning in bed, or dozing off while you watch TV or read? If so, it might be time to create a relaxing bedtime routine to help your body and mind relax into sleep as soon as your head hits the pillow. Here are four steps to help you get started with creating your own relaxing bedtime routine, which can have a big impact on how well you sleep at night.
Put down your device
Studies show that blue light, the type emitted by devices such as mobile phones, hinders sleep. If you’re suffering from sleep deprivation because of your late-night tech habits, try putting down your device an hour before you plan to go to bed and engaging in something relaxing or calming.
Create an evening routine
A relaxing bedtime routine helps ease you into slumber. If you have trouble sleeping because your mind is racing with thoughts or worries, choose from a few easy steps that can get your mind and body ready for bed, such as turning off the television at a particular time, listening to music, taking a warm bath and drinking a calming herbal tea. Your body and mind will soon get used to this routine.
Breathe and relax
Proper breathing techniques can actually help you relax and reduce stress. Try sitting upright in bed and placing one hand on your stomach while inhaling slowly through your nose for four seconds. Then exhale slowly through your mouth for eight seconds, making sure that your stomach rises with each inhalation and falls with each exhalation. Do at least five of these cycles before turning off the lights and drifting off to sleep.
How to fall asleep quickly
Make it your goal to go to bed at roughly the same time every night and wake up around the same time each morning. Implement your routine and finish with a head-emptier, such as reading a book until you feel sleepy. Wear earplugs if you're worried that noise will wake you.