top of page

Can't Sleep? Here are 8 Effective Ways to Wind Down Before Bed


Can't Sleep? Here are 8 Effective Ways to Wind Down Before Bed

Do you often toss and turn every night, wondering why you can’t sleep? You’re not alone – lots of people struggle with insomnia and difficulty falling asleep.


Here are some activities to help signal your body it’s time to prepare for restful sleep.


1.  Turn Off All Electronics


Many of us are guilty of finishing one more episode or scrolling through social media before sleeping. Our increasing reliance on technological devices makes it easy to unwind with Netflix. However, as you may already know, using your phone may affect your sleep, resulting in sleep loss, poorer sleep quality and irregular sleep-wake cycles.


Turning off your gadgets may feel like a huge commitment. Consider the following tips instead:


●      Use a blue light filter on your device to reduce eye strain.

●      Explore sources of passive entertainment like listening to relaxing music or podcasts.



2.  Read a Book


Immersing yourself in a good book can help curb the temptation to scroll on your phone. One study showed recreational reading can help improve sleep quality, which might be helpful if you have insomnia. It’s an accessible solution that can help you sleep faster and better.


Choose books with light, relaxing stories. If you’re in a reading slump, go one page at a time or reread your favourite book to reignite your passion.



3.  Exercise


Exercise can improve your health in many ways, including lowering your risk of diseases, improving physical function and getting better sleep. Studies have found people who exercise from 4 p.m.-8 p.m. and onwards are more likely to experience deep sleep and wake up refreshed in the morning.


Instead of using sleep aids, treat exercise as a natural way to induce slumber. Engaging in physical activities for at least 150 minutes a week can increase your sleep quality by 65%. If problems persist — which may indicate an underlying health issue — consult your doctor.



4.  Take a Warm Bath or Shower


A warm bath is an excellent way to soothe aching muscles and relax your mind after a tiring day. There’s something comforting about feeling clean before slipping between your sheets.


As you take a bath or shower, your body temperature regulates and you feel refreshed, which helps you sleep better at night. Pair your session with scented candles to increase the relaxing effect.



5.  Try Journaling


Sometimes, our thoughts keep us awake at night. Perhaps you’re fighting the Monday blues on a Sunday night or are worried about an upcoming appointment. Whenever you feel drowned in your thoughts, it’s best to write them down.


Journaling can help you achieve mental clarity, assisting your mind in preparing for a good night’s sleep. In fact, therapists widely recommend this activity to patients who want to relieve stress and anxiety. According to a study, 35% of participants felt relieved after journaling, while 30% and 24% reported calmness and lower stress levels, respectively.



6.  Limit Caffeine Intake


Many of us consume coffee in the morning because it makes us feel instantly refreshed and focused. While it tastes good, it won’t help you prepare for a good sleep. People have different tolerance levels to caffeine, so it’s best to avoid all caffeinated drinks before bedtime.



7.  Avoid Looking at Your Clock


Have you ever woken up in the middle of the night and not been able to fall back asleep? You might look at the clock every time you wake up and feel anxious about sleeplessness. This is called clock-watching or time-monitoring behavior, which aggravates the brain and causes you to stay awake.


When this happens, remove the clock from your room or put your phone away so you won’t check it instantly when you wake up. You can also turn the clock around to avoid time-monitoring when you wake up in the middle of the night.



8.  Get Comfortable


Is your mattress comfortable? Do you have fresh pillowcases? Sometimes, creating a comfortable sleeping environment can help you wind down.


If your mattress is causing you back pain, it may be time to replace it with a new one. Choose one that can help support your back and desired sleeping position.


You can also try using a weighted blanket, which can help reduce anxiety, stress and pain. It’s also ideal for people with sensory processing disorders. Additionally, wear comfortable clothes made of breathable fabric to help you sleep better at night.



How to Know if You Have Insomnia


Feeling tired but unable to sleep is a sign of insomnia, which is considered chronic if it occurs at least three times weekly for three months. Common symptoms include fatigue, poor work performance, concentration problems and daytime sleepiness. If you’re experiencing this frequently, speak with your physician to detect the root cause of your insomnia.


Sleep Better


Sleep deprivation can affect physical and mental health. To combat its negative effects, engage in the following activities and enjoy restful sleep. If sleeplessness persists, talk to your doctor — they can provide resources that may help you find relief.



// Mia Barnes - https://bodymind.com/

Comments


bottom of page