Taking a Bath or a Shower . As with most old and natural remedies, this works for a reason. After that, put it away and look at in the morning. Dimming the lights around the house an hour before bed will signal your body to prepare for bed. By using guided meditations that include sounds like water, gongs, and other noises (such as binaural beats), you can simply put on some earphones and listen your way into a relaxing state of mind. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. National Sleep Foundation. Can Music Help You Calm Down and Sleep Better? There are resources available in books and online that provide further recommendations. Light yoga with some breathing exercises helps your body wind down before bed. Allen Wei is someone who believes in living his best life, focusing on balance, happiness, and relaxation. Ideally, this would not occur in the bed, as it may contribute to insomnia. However, many people get away with it without consequence. It can be wonderfully relaxing to listen to music before bedtime. October 2018. You tune in, relax, zone out, and, eventually, you nod off. If you have any special techniques that help you relax before bed, please share with us in the comments below. Choose something that you find calming. The above ways are my number one suggestions for getting relaxed quickly. The mere existence of electricity has allowed you to move away from your reliance on nature to tell you when it’s time to be awake and when it’s time to sleep. A consistent bedtime routine can improve the transition to sleep and relieve insomnia. Sometimes, at the end of a long and stressful day, the best thing to do is climb into bed and watch something relaxing on Netflix — preferably until you fall asleep. Additionally, learnrelaxationtechniques.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links. But it dissipates in the wee hours, and is ultimately snuffed out by dawn’s light. If you have worrying thoughts, write them down with ways to solve it. Don’t switch them back on until morning. Necessary cookies are absolutely essential for the website to function properly. From lowering the chance of heart attacks to preventing depression, relaxing before bed has many benefits. If you don’t want to practice yoga, try stretching before bed with stretches that you feel comfortable with. Some people benefit from setting an artificial closure to the day. Unwinding ensures a great night’s rest! First, it reminds us of being young, and that helps us connect with our younger selves who easily relaxed and went to sleep. Knowing this, it makes sense that getting yourself into an Alpha state or a Theta state is the perfect way to naturally move into a Delta state and experience healing sleep. Bright lights around the house keep your brain alert and energetic, therefore lighting is very important when trying to create a relaxing environment. Yoga is proven to reduce stress, but it also helps you get into a slower state of mind (Alpha usually) because it involves breathing exercises and meditative states. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. This is a truly superb product, so very soft and tactile. Plenty of people do it—as many as two-thirds of adults worldwide. Exercising before bed doesn’t seem like it would be very relaxing, but a session of yoga may be the perfect way to get you in a calm state and ready for bed. What to do When You Can't Sleep. This is where self-massage comes in. In the end, sleep is important and getting relaxed about an hour before bed can help us fall into a deep, healing sleep. You may just provide someone the relief they need to experience better health!