Relax Book Blog

5 tips for relaxing before bed

6th August 2018

Slumber Centre

We’ve all been there. Whether it’s an uncomfortable bed, work-related stress, or perhaps one too many coffees, many of us find ourselves lying wide awake in bed even if we’re mentally and physically worn out. It’s not uncommon, sometimes you can’t get to sleep no matter how tired you feel. Luckily, there’s some easy tips and tricks that work a dream when it comes to relaxing your body, calming your mind and getting in the mood to hit the hay.

1. Bath before bed

It may be cliché, but that’s because it really does work. Soaking in a hot bath for twenty minutes each night momentarily raises your body temperature a few degrees to help you feel sleepier. It will also help relax your muscles after a long, tiring day so you feel fresher the next morning. Aim to have your bath an hour before you plan to sleep so you can really start winding down and tell your body it's time to catch some sleep.

2. Ditch the display

These days, we’re all reliant on technology. However, there must come a time in the day where we put down our phones, close our laptops and switch off our TVs. Studies suggest that exposing our eyes to ‘blue light’ (the light emitted from digital screens) are not only damaging to our eyes, but can also cause headaches and mental fatigue, both of which are not recommended if you want to get to sleep! So try giving your devices (and your brain) some stand-by time before bed. It is recommended that we avoid any electronic screens for at least one hour before we hit the hay.

3. Read then rest

Kids enjoy a bed time story from time to time, so why can’t adults? Moving into the fictional world before we go to bed can improve creativity, reduce stress and help put our brains into autopilot before we drift off to sleep. If you’re lying awake at night, try finding a good read and allow that to take over until you find yourself falling asleep. Picking up a book and reading for as little as half an hour each night also allows you to develop a daily routine. You’ll be avoiding that temptation to pick up your phone or laptop at night as well!

4. Sound to sleep

Listening to some light music before bed can be a great alternative to reading. Similar to when our parents used to sing lullabies to help us fall asleep, putting on some relaxing and soothing songs can help improve sleep quality. It is recommend that listening to tracks that feature around 60 to 80 beats per minute are perfect for falling asleep to. This is close to our resting heart rate so it can be relaxing on a biological level too. Listening to your favourite playlist before bed may also help to train your body and remind it that it is time to sleep.

5. Remember your routine

Your routine is essential for a good night's sleep and a good sleeping pattern makes for a restful and healthy lifestyle. Trying just one of these tips each and every night will help settle you into a nightly routine and remind your body that it’s time to get your beauty sleep. If you can teach your body to wind down and relax before you even begin to feel tired, then sleepless nights will be a thing of the past.