Every body craves sleep. So why do most people struggle with it
periodically? You've tried to do it the right way--- you skip the late
night caffeine, you don't eat a heavy meal right before bed, you make
sure the lights are off and you follow a consistent bedtime schedule
each night. However, as you lay in bed tossing and turning, frustration
begins to creep in and none of this seems to matter. When insomina hits
you ultimately spend hours stressing instead of doing a few easy things
to gently slip into a peaceful sleep.
6 Ways to Relax Before Bed
Difficulty
falling asleep and staying asleep is a common problem, and it is a
valuable commidity. Here are a few steps to follow every night that will
encourage a more rapid appearance by Mr. Sandman.
1. Soak in the tub
Relax
in the bathtub. This soothes both mind and body. Adding some sleep
inducing scents such as lavendar oil which helps calm the mind and body,
A word of warning though, don't take a shower as this can awaken your
body, instead opt for a warm bath.
2. The old wives tale work
Have
a glass of warn milk. Trust me from experience, it works wonders. If
you can't stand the idea of warm milk try some chamomile tea. It works
the same way as the warm milk and it does make you sleepy.
3. Find an activity
Do
something that relaxes you right before bed. Try reading, watching
something boring on television. You could even sew, scrapbook, or even
write a letter. This activity should be easy and it should be nothing
that will key your nerves back up. Once your eyes get droopy, it's time
to hit the sack.
4. De-stress
One
of the worst things that you can do is lay in bed and think about what
you didn't get done that day, and all of the work waiting for you
tomorrow. Worrying about it won't get it done. What I do is make a to do
list and then I forget about it. I have found that this relieves so
much of my stress at the end of the day.
5. Add some noise
What
i mean by this is white noise. Adding white noise can help you sleep.
Another thing you could do is add a fan because a cool bedroom can also
help with sleep.
6. Listen to your body
Is
your body to tense to sleep? Try a relaxation tape that guides you
through loosening up and relaxing each muscle group. Work on some deep
breathing exercises which mimic your respiration pattern while you
sleep.
Make going to bed a routine. Around the same
time every night, even on weekends, start your routine. This could mean
taking a bath and some light reading. It could also mean changing into
your pajamas and brushing your teeth. Do something consistently so that
your body will learn the signals to settle down for th enight and to
wake up refreshed the next day.
What are some that you relax before bed?
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