6 ways to relax and wind down before bed
Are you struggling to wind down and achieve a restful night’s sleep? Don’t worry, you’re not alone! With the hustle and bustle of our daily lives, it can be tough to find a moment to relax. We are here to help! Here are some tips to help you create a calming bedtime routine that will help you fall asleep faster and wake up feeling refreshed.
The goal of a bedtime routine is to create a calming environment that supports restful sleep. Winding down before bed communicates to your body and mind that it’s time to relax and prepare for Z’s. Be patient with yourself as you establish and refine your routine, and don’t be afraid to adjust it as needed to better suit your preferences. With time and consistency, you’ll find that winding down before bed becomes easier, helping you to enjoy better sleep night after night.
Bedtime routine
1. Reading: Why should you read books before bed?
If you’re wondering how to relax in bed at night, reading a book might just be the answer. Many find this beneficial for relaxation before sleep.
Engaging in a good book can transport your mind away from the stresses of the day, allowing you to ease into sleep more effortlessly. Incorporating reading into your bedtime routine can be simple yet effective. Set aside time each night to curl up with a book that captivates your interest and allows you to unwind. Whether you prefer fiction, non-fiction, or poetry, choose something that resonates with you and helps you disconnect from the demands of the day.
Reading can also make you feel sleepy. This happens because of your body’s natural reactions. When you read, your eyes move back and forth, which causes your eye muscles to get tired. This tiredness signals to your brain that it’s time to sleep, even if you’re reading something incredibly interesting.
The Silentnight Body Support Pillow is a versatile pillow, which is great for reading in bed. Its elongated shape makes it perfect for propping up behind you as you sit back and immerse yourself in your favourite book. This position offers not only cosy comfort but also essential support, ensuring you can enjoy your reading time without discomfort.
2. Relaxation exercises to help you fall asleep
Incorporating relaxation techniques into your bedtime routine can do wonders for your mind and body. It’s like giving them a much needed break from the chaos of the day.
One effective technique is to practice breathing exercises for sleep. Gently close your eyes, and begin by taking a slow, deep breath in through your nose, counting to three as you inhale. You will feel your lungs fill with air. Hold your breath for a count of three, then slowly exhale through your mouth, counting to four, releasing all the air from your lungs. Pause briefly before taking another breath and repeat the process, focusing on the rhythm of your breath. This exercise can help calm your mind and prepare your body for a restful night’s sleep.
Another helpful technique is to try gentle stretches before bed. Tense and relax each muscle group, from your toes to your forehead, to release all the pent-up stress and detach yourself from the thoughts of the day.
Wrapping yourself up in our Silentnight Weighted Blanket can make you feel relaxed and happy. The gentle pressure of the blanket feels like a comforting hug that helps reduce stress and anxiety. The weight also makes you feel safe and cosy, helping you relax and unwind more easily.
By incorporating some of these practices into your bedtime routine, you’re not just hitting the pause button on your busy mind. You’re actually pressing reset, giving yourself the chance to unwind and prepare for a great night’s sleep.
3. Listen to relaxing music or nature sounds
Listening to relaxing sounds before going to bed can help you fall asleep faster. These sounds create a calming atmosphere that signals to your brain that it’s time to relax.
The sounds can take different forms, such as gentle rain and wind sounds, the soothing rustle of leaves, mellow music, or even a steady hum in the background. They work as a bedtime signal for your mind and body, helping to drown out the noise of the day, reduce stress, and establish a comforting routine. Take a look at our blog How can sounds help you sleep? to find out more.
Listen to your favourite sounds while snuggling up with the Soundasleep Speaker Pillow. This pillow is not your average one. It comes with a built-in speaker that plays sounds directly from the pillow. You can ditch your headphones and use the Soundasleep app to immerse yourself in a variety of soothing sounds, from the calming crash of waves to the serene sounds of nature. You can even play your favourite music or podcast from your preferred apps and only you can hear it!
4. Drink a hot drink before bed
Enjoying a warm drink before bed can be a great way to relax and prepare your body for sleep. Whether it’s a cup of herbal tea or warm milk, the gentle heat can help calm your nerves and relax your muscles, reducing stress.
A warm bedtime drink can also create a mindful ritual that signals to your brain that it’s time to unwind and shift into relaxation mode. Plus, the comforting feeling of warmth can make you feel more secure and comfortable, which can help you fall asleep faster.
So next time you’re ready to wind down for the night, consider sipping on a hot drink. Check out our Five Bedtime drinks to help you sleep better blog for our guide to our favourite sleep-inducing bedtime drinks.
5. Enjoy a warm bath or shower before bed
Taking a warm bath or shower before bed is like giving yourself a soothing hug after a long day. When you soak in the warm water, not only are you getting clean, your helping any tension melt away from your muscles.
The warmth of the water will raise your body temperature, which can make you feel pleasantly sleepy. So, by the time you towel off and slip into your comfy PJs, you’re already in the perfect state of relaxation for a deep and restful night’s sleep.
6. Journaling
Journaling before bed is one of the simple yet powerful things to do before sleeping. It helps you unload your thoughts and worries onto paper before drifting off into dreamland.
Writing down any thoughts, concerns or to-do lists that have been taking up your mind can help you to reflect, process, and find closure. Many enjoy gratitude journaling, where you take a moment to write down 3 things you are grateful for from the day. Reflecting on moments of gratitude can help shift your focus away from any stress and create a sense of positivity and contentment.
So, grab a pen and paper, and jot down your thoughts before tucking yourself in for the night.
Establishing how to wind down before bed is essential for achieving a restful night’s sleep. Whether you’re snuggling up with a good book, practicing relaxation exercises, or enjoying a warm bath, each activity serves as a vital part in creating a calming environment, encouraging better sleep.
By prioritising self-care and incorporating these relaxation techniques into your nightly routine, you’re not just hitting pause on the day’s stress you’re actively investing in your wellbeing.
With consistency, and a commitment to self-care, you’ll soon find that winding down before bed becomes second nature. So, here’s to restful sleep and enjoyable bedtime routines.