5 Tips for Relaxing Before Going to Bed
Whether you struggle to get to sleep or are simply looking for ways to wind down in the evening, here are five great ways to relax before going to bed. Incorporate some of these activities into your bedtime routine for a deeper, more refreshing sleep.
Drink a Cup of Herbal Tea
Sitting down with a cup of herbal tea around an hour before bedtime is a fantastic ritual for relaxing both your body and your mind. As you sip slowly on your tea and let the warmth trickle down to your belly, enjoy the feeling of comfort and allow your mind to start slowing down. An evening cup of tea can be a great time to read a chapter of a book or write in your journal. Both of these activities can help you to let go of the cares of the day and give you space to process your thoughts.
While there are a number of teas you could try, chamomile tea and passionflower tea are two of the most popular bedtime remedies. Be sure to avoid anything with caffeine at this time as it might keep you awake and take it easy on the quantity of liquids you ingest to avoid getting up in the night.
Stretch out Your Muscles
Stretching out your muscles before bed is another fantastic way to prepare your body for sleep. Stretching helps you to get in touch with your body and slow down your breathing and is a great way to cultivate mindfulness. As you stretch out, muscular tension is relieved, and you lower your likelihood of night-time cramps for a more peaceful and relaxing sleep.
Some of the best stretches before bed include the bear hug, child’s pose, and neck, hip, and legs stretches. For similar sleep benefits, you can also practice a slow form of controlled movement, such as some gentle yoga, pilates, or tai chi.
Soak in an Epsom Salt Bath
It is well known that a warm bath before bed can help you relax and is a wonderful form of self-care. There are certain ingredients that you can add to the tub to make your evening soak even more effective for promoting sleep. One of these ingredients is Epsom salt. Otherwise known as magnesium sulfate, Epsom salt is soaked up through the skin and works to relax the muscles, as well as improving mood, reducing fatigue, and balancing blood pressure.
Many people are unaware that they are deficient in magnesium and their health and performance are suffering as a result. By adding three cups of Epsom salt to your bath twice a week, you can help to boost your mineral levels and enjoy the relaxation that follows! If you enjoy breathing in a pleasant aroma during your bath, consider adding a few drops of lavender essential oil to your bath for an enhanced experience and an even greater sense of relaxation.
Enjoy a Relaxing Massage
Massage therapy offers a range of benefits for your physical and mental health—one of which is promoting better sleep. When you receive a massage, you feel more relaxed, and the tension and inflammation in your muscles reduces, making it more likely that you’ll sleep in a straighter, more universal position and wake up feeling refreshed and discomfort-free.
Other benefits of massage therapy include pain reduction, reduced fatigue, and improved mental health. All of these factors work together to relax your body and mind so that you can drift off. If you don’t have someone who can give you a bedtime massage, you can easily massage your face, feet, and hands yourself—or invest in a massage chair or pillow that does the work for you.
Spend Some Time Meditating
Our final tip for relaxing before bed is to spend some time meditating. This could include any form of meditation or mindfulness, including deep breathing, visualization, or even closing your eyes and listening to a pre-recorded relaxation track. Many times, we are kept awake by an overactive mind that continues to obsess and worry when it’s time to sleep. By slowing down your thoughts and focusing on something positive, you are putting yourself in a much better position to drift off into dreamland.
We hope that these five tips have given you a few ideas about how to relax and unwind before bed. Having a bedtime routine of any kind helps you to sleep better because each activity serves as a signal to your brain and body that it’s time to sleep.
For more sleep-related tips, be sure to check out our Guide to the Perfect Sleep Position and 4 Benefits of Having a Protein Shake Before Bed. What are some of your top tips for relaxing before going to bed?