5 Tips to Relax Your Mind & Body Before Bed
Many people struggle with falling asleep or staying asleep regularly. In recent years, researchers found nearly two-thirds of Americans don’t get enough sleep, and a quarter struggle with insomnia—having difficulty falling asleep or staying asleep.
If this is you, you know how awful it is. You’re so exhausted you can barely keep your eyes open, but your mind just won’t quiet down. Whether your sleeplessness is caused by stress, anxiety, pain or a medical condition, you’ve probably tried to find ways to make bedtime a little more tolerable.
It’s all about creating a routine. A bedtime routine can really help your body and mind refocus itself before you let your head hit the pillow. Some people need to take between 30 minutes to an hour to really wind down from the day and make sure they’re in the right headspace for bed. Everyone is different, so you might want to explore a few different activities that could help you.
Relax with an Herbal Aid
Before climbing into bed, try spend a quarter or half hour sitting comfortably in your favorite chair to enjoy some herbal aid. There are many to choose from, including aromatherapy using incense and essential oils, herbal remedies such as kratom and cannabis, or good old-fashioned herbal tea.
Millions of Americans use nature’s plant power to relax and unwind after a stressful day. The benefits of medical marijuana and herbal tea are well documented, and less well-known herbs like kratom also have many advocates.
For herbs that you’ll be purchasing regularly as part of your routine, it’s best to find sources that are sold by the same people who grow them, like Greg’s Botanical who tend their own kratom farm and produce a number of specialty blends that aid in sleep and relaxation.
Treat Yourself to a Mini Skincare Ritual
You should already have a skincare routine to keep your skin refreshed and healthy, but incorporating it before bed could be the key to curing your sleeplessness.
Try exploring some products that are ideal for your skin type and create a relaxing routine that works for you. Perhaps a cleanse and scrub is all you need, or maybe you want to include a face mask and night cream treatment. Or you could try black seed oil. Black seed is a lesser-known but powerful ancient herb sometimes also known as black cumin, which people have also taken orally for thousands of years to boost their vitality.
Many skin care providers have creams, lotions and serums specifically formulated for bedtime use. These can provide some extra nourishing oomph while you sleep. If you buy products you like, you’ll enjoy the ritual of applying them before bedtime.
Read a Good Book
Ending your day with a nice book could be the perfect choice for your bedtime routine. The familiarity of your favorite book makes it easy to put down once you’re ready for sleep because you already know what happens next. Reading can also take your mind off of whatever is worrying you and clear it enough to allow you to get some rest. Just be sure to pick a book that doesn’t get you worked up!
Do Some End-of-Day Chores
Everyone has chores that keep them busy throughout the week, but you may want to save a few of them for the time before you hit the hay. Folding laundry, washing dishes and even organizing your closet can provide you with a meditative routine to help you end your day. It also sets your home up to be nice and clean the following morning.
Bolster Your Mental Health with Meditation and Self-Care
There are many different ways to improve your mindset, from creating art, to mindful meditation, to seeing a counselor — you can’t usually have an appointment right before bed, but you can have one earlier in the day and reflect on it before bed. Common choices for meditation include deep breathing, yoga, reciting mantras and visualization - envisioning a relaxing, nurturing setting. Seek out your personal best path to help you let go of your busy day and calm your mind’s internal chatter.
Time for Sleep
You can incorporate one or many of these relaxation tips into your day before you head to bed. Play around with all of them to discover which combination works best for you.
Tess DiNapoli is an artist, freelance writer, and content strategist. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry and the world of fitness.
