Have Trouble Sleeping? Tips To Help Yourself Wind Down And Relax
A surprising number of people struggle to relax enough to get a good night’s sleep at the end of a long day. If you find that you can’t seem to sleep even though you feel physically and mentally exhausted, you’re probably wondering what you can do to help yourself. While you could always take a sleeping tablet, this isn’t always the best solution. After all, the goal is to wind down and relax more, rather than to simply knock yourself out!
Here are some top tips that will help you to prepare yourself more effectively for bedtime so you have the best possible chance of getting a good night of rest.
Take Some Winding Down Time
You can’t just jump straight into bed and expect to drop off immediately. It takes time to prepare for sleep. Take at least half an hour before you plan to go to bed to unwind fully. Take a relaxing bath and switch off your laptop and cell phone.
Meditation is a very useful tool for clearing your mind and helping your body to distress. Mindfulness is very beneficial if you’re feeling anxious and overwrought, and trying some deep breathing exercises for around ten minutes will help you to center yourself and still your mind.
Try A Hot Bath
Although it sounds like an old wives tale, having a hot bath before bed really works. It relaxes the muscles and raises the core body temperature to prompt restful sleep. If you add a few drops of a lavender essential oil to the water you’ll feel even more rested when you get out.
Try Herbal Tea
Chamomile tea is well known for its relaxing properties, and because it contains no caffeine it won’t act as a stimulant before bed. If you usually have a cup of coffee before you head off to sleep, switch it for a herbal tea and see if you notice the difference.
Take Some Exercise
Around three hours before you plan to go to bed, you should take some gentle exercise. Yoga is a great choice because it also promotes mindfulness and relaxation while also stimulating your muscles. Exercise can relieve stress and release endorphins so you feel good, but don’t exercise too close to bedtime or it could make you feel more energized and less prepared for sleep.
There is ongoing research into the use of aromatherapy to treat insomnia, and the current evidence is promising. It is suggested that you take medical-grade essential oil orally before you go to bed and also to put some in a diffuser in your bedroom so that the helpful aroma can promote restful sleep. Lavender, chamomile, rose and sandalwood are all good choices.
If you’re finding it difficult to get to sleep because you overheat at night, there are lots of things you can try to cool yourself down. Try using a bedroom fan on a low setting in your bedroom. That way, you’ll benefit from the cool breeze of circulating air without the irritating sound produced by a fan on a high setting. Try switching your bedding to a lighter comforter or even just switch to a top sheet if the weather is very warm. A cooling pillow is also a great idea. Designed to absorb the excess heat from your body, these supportive and comfortable pillows make you feel comfortably cool throughout the night no matter how hot it gets. You can find out more about how to choose the right cooling pillow for you by visiting https://vjpillow.com/best-cooling-reviews/.
Drink Some Hot Milk
If herbal tea isn’t for you, you might want to consider drinking some hot milk before you head to bed. Although it may sound like something your grandmother would have suggested, there is evidence to show that milk contains tryptophan which releases serotonin in the brain. This is the hormone linked to relaxation and restful sleep. See, your grandmother did know best after all!
If you follow these tips, you should find it easier to destress and relax before bed. With any luck, you’ll feel chilled enough to enjoy a good night’s rest.