Here on MindFuelDaily, we’ve delved into the importance of having a good morning. But what about nights? Quality sleep is just as important as getting a good start to the day. To help you wind down at night, we’ve compiled a few tried and true tips.
Use Your Bed Only For Sleep
Try to reserve the bed for sleep and sex. The idea behind this strategy is that your body associates your bed with rest and relaxation. Working, eating, watching TV, or texting in bed are activities to avoid. If you find yourself laying in bed, bored and unable to sleep, get up, go to another room and try doing a relaxing activity for about ten minutes.
Develop a Nightly Routine
One of the best ways to wind down is to psychologically ease yourself into a state of relaxation. Set aside a few minutes each night and engage in soothing activities, whether its drinking tea, reading, or picking out an outfit. Your body loves routine and going through the motions sends a signal that its time for sleep.
Turn off the Electronics
The blue glow from phones and televisions keeps your brain buzzing and suppresses melatonin, the very hormone that is needed to sleep. Avoid screens for at least one hour before bed.
Take a Hot Bath
Hot baths have been shown to relax the muscles and raise your core temperature, which will help with falling asleep. Stepping from a hot bath into cool air is especially effective as it slows your metabolism. Not to mention, many find baths nurturing and relaxing.
Try Breathing Techniques
Even if you aren’t a fan of meditation, taking some deep breathes is a proven way to relax your bod. One popular technique is the “4-7-8” exercise, which slows your heart rate. To do this exercise, place the tip of your tongue behind your upper teeth and slowly inhale for 4 seconds. Hold your breath for 7 counts, and then exhale for another 8 counts, keeping your tongue in place the entire time. Repeat 3 more times for a total of 4 breaths.