How To Relax Before Bed Time?

Stress is an umbrella term for the feeling of emotional and physical tension. It manifests itself in different ways. Some people cope much better with stress, while others easily crack under pressure. As our brain is connected to the gut, it may happen that before going to sleep you feel the well-known feeling of discomfort in the abdomen as a result of stress.

And since stress can affect or cause insomnia, it's not something to be taken lightly. However, not having stress in your life is also a tip that very few (if any) people can follow.

The most common symptoms of sleep problems are inability to fall asleep, segmented sleep, waking up too early and difficulty falling asleep when you wake up in the middle of the night to go to the toilet, for example. If you are very tired and can't fall asleep, you are probably one of the nearly 20 million UK adults who suffer from insomnia or some other sleep disorder.

And treating insomnia can often be a very long and tedious process. This is because it's sometimes a symptom of a more serious underlying problem. And no amount of sleep hygiene can help if there's a serious medical condition at play.

You should start slowly preparing for sleep by reducing the brightness of the lights. If you have a dimmer then it is very simple. However, it is not necessary to have a dimmer. You can put lower-watt bulbs in the bedroom. That way you will rest your eyes and will not affect melatonin.

This is because our eyes are very sensitive to light. And if there's light in the room, your body might think it's still daytime and thus won't feel tired. Taking advantage of this reaction, sometimes called circadian hacking, can ensure you feel nice and tired once your bed time rolls around.

A cold bath is for the morning, and a warm bath is for the evening. While a short, cold bath will be an ideal start to the day, a warm bath that lasts half an hour is ideal for calming down. The body and mind will relax, and you can add essential oils and then the aromatherapy will be complete.

Remember, water should be warm, not too hot. You don't want to raise your body temperature too much. That's because your body needs to drop its temperature to go into deep sleep. So, if you cook yourself like a lobster, it will take a longer time for your temperature to drop.

This advice may sound trivial to you, but it is very important that your feet are not cold. Warm feet influence the whole body to relax and vice versa. If you have a problem with cold feet, consider buying an electric blanket because it is a very effective solution or just wear socks during the winter nights.

If you've been paying attention, this might sound contradictory to what we said in the bath section. After all, what if your feet get too hot? Well, the fact of the matter is that your feet get special treatment. So, if they're even slightly cold, your body can prioritise warming them up instead of dropping your core body temperature. In other words, it's quicker overall to just have them be warm from the beginning.

Warm drinks are just as good an option as a warm bath, and many people even prefer warm drinks to a warm bath. Definitely, for most people the favourite beverage before bed is hot chocolate. However, you should be careful about caffeine, although chances are slim that hot chocolate will contain enough caffeine to keep you awake.

Also, keep in mind that even some teas have caffeine! So, make sure that your hot drink of choice is completely free of caffeine.

Instead of spending an hour on Instagram, read a book. Our advice is to read the paper version, not the PDF, using a tablet, because then you are again exposed to blue lights. Another tip – choose a relaxing novel. Evening is not the ideal time to read highly engaging books that will make you think about what you just read.

And if you're looking for good books to read before bed, we have a list that should give you a few ideas! Also, if reading strains your eyes, you should consider audiobooks as well.

The National Sleep Foundation and all other relevant medical institutions advise to avoid alcohol and nicotine not only before bed but always. One glass of wine is not harmful, but anything more than that is not recommended.

Nicotine and all other substances that cigarettes contain are very harmful. It is fine to consume caffeine, but don't drink coffee after 4 PM, otherwise, you probably won't be able to fall asleep in time. But we're sure this is something you already know.

In order for the bedroom to be your sanctuary, you must first stop doing anything in that room except sleep and sex. Thus, your brain will make a connection between the bedroom and relaxation. Of course, it is also necessary for the bedroom to be perfectly adapted to your needs. Start by purchasing a suitable mattress, pillow and duvet.

Consider your sleep position and preferences before buying pillow and mattress. Don’t just go and buy products made by famous sleep company. Then implement blackout curtains, to make it dark and quiet. Bedroom lights with dimmers are also a great addition.