After you’ve had a busy day, it can be difficult to wind down. However, it’s very important to do so. You want to get yourself decompressed before laying down in bed. This doesn’t mean you have to remove yourself from all stimuli, but you do want to put yourself in a good position to fall asleep quickly and transition from day to night better. Here are some of the best tips that you can use to calm your mind to prepare your body and mind for sleep.
Tips For Winding Down:
- Use Music
One of the best things you can do is use music to help yourself relax. Music can be very soothing. Instead of getting yourself immersed in the news, try to play your favorite music. Find music that relaxes you. Classical music is always a good option to consider when you are looking for calming music. However, any type of music that you feel is relaxing and that you enjoy can work. If you are looking for specific sounds and music that is specially designed to relax you, downloading and using Headspace is recommended.
- Dim The Lights
When you get home, try to dim the lights. Rather than turning on bright lights, try to use softer lights and dim them. By dimming lights, you can create a much more peaceful and relaxing setting. Not only is it going to put your mind at ease, but it can keep the light from disrupting your body’s internal clock. A lot of lights will simulate daylight which can cause disruptions with your circadian rhythm.
- Limit Caffeine and Alcohol Intake
When you are looking to wind down, you want to ensure that you are putting yourself in the best position to do so successfully. One of the best ways to ensure that you can wind down easily is by limiting your consumption of coffee later on in the day. The last thing you want to do is drink coffee late in the afternoon. This is only going to stimulate your body and mind and cause disruptions to your sleep. Try to keep your coffee and caffeine consumption to before noon. Also, try to avoid exercising too late in the day. Otherwise, you could get your heart pumping and endorphins spiking before you try to wind down for sleep. Skipping a late-night alcoholic beverage is recommended too. While alcohol is a depressant, it can negatively impact your deep sleep.
- Get Outside
Believe it or not, but not going outside enough can be harming your ability to wind down at night. Our bodies require exposure to natural sunlight. Without this, our body doesn’t know when to wake up and when to go to sleep. This can disrupt your body’s internal clock. Any disruption with your body’s internal clock can decrease the quality of your sleep.
- Avoid Electronics Late At Night
While you may be tempted to reach for your mobile device late at night to respond to social media comments or even work email, it would be best to put the phone down. According to a study conducted in 2018 by Virginia Tech, simply expecting a work email after work can increase both stress and anxiety in individuals. Each email you receive can represent another decision you need to make. Because of this, it can force your mind to remain active long after you finished your workday. Instead, try to avoid using your phone before you go to sleep and turn on “do not disturb” for your work inbox to keep it from intruding into your personal life.
- Get Comfortable
After following the above tips if you get into a bed than isn’t comfortable, no matter what you have done to relax you won’t get a good night’s rest. Your mattress needs to be replaced every 8-10 years. If your mattress is due replacing find out which Sam’s Club mattress is best for you. It is also worth considering investing in a good pillow that is suited to your sleeping position.