Rest Easy: 10 Essential Ways to Unwind Before Bed

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10 Essential Ways to Unwind Before Bed

You know sleep is an integral part of maintaining your health, but if you’re one of the 34.8% of women getting less than seven hours of nightly rest, you may need to adjust your routine. 

Here are 10 essential ways to unwind before bed, helping you sleep better and longer.

1. Get Natural Light 

Sunlight has a powerful effect on your sleep. Your circadian rhythm responds to the sun to know when to be awake and when to get tired.

Without natural light, your body could have a more challenging time recognizing when you should be alert and wind down. The circadian rhythm is the most sensitive to light two hours before bedtime, one hour after you wake up, and throughout the night.

Getting natural light in the morning and dim light after the sun sets will allow your body to feel more alert during the day and more tired at night.

2. Take a Bath

A warm bath at the right time can help promote and improve sleep quality.

Research has found bathing in warm water for 10 to 15 minutes one to two hours before bed can help you fall asleep faster and stay asleep longer. A shower or bath will also increase your body temperature, allowing your body to cool more at night and stay comfortable.

3. Use Aromatherapy

Using aromatherapy can also help your body and mind calm down as you climb into bed. Certain scents can help relax you, allowing you to fall asleep sooner.

The right scent can help you wind down without overwhelming your senses, whether through essential oil diffusers, steams, or other bath products. Lavender, eucalyptus, and peppermint are all great options to help you wind down. They help to relieve stress — a significant obstacle to falling asleep.

4. Have a Skincare Routine

A nighttime routine can help your body recognize its time to sleep. Pampering at night works similar to a bath in relaxing you, but with the benefit of nourishing your skin with anti-aging properties. From the warm water of washing your face to the massaging motion of applying soaps, creams, and oils, a routine can soothe your body.

Applying washes and products slowly and meaningfully can also help you become mindful, allowing you to focus less on the day’s stress.

One bonus is some skin care products work better overnight. Products with different vitamins can help reduce under-eye circles to ensure you wake up looking well-rested.  

5. Limit Caffeine

Caffeine is a natural chemical found in coffee and tea. It blocks the receptors in your body that promote tiredness, making it a stimulant that can keep you awake longer than if you didn’t drink it.

Around 85% of Americans use caffeine every day. Some even go as far as investing in gears and equipment without really researching the pros and cons of caffeinated vs decaffeinated drinks. With a half-life of three to five hours, leaving your system can take some time. To unwind before bed, a warm drink is wonderfully soothing — but make sure it doesn’t have caffeine.

6. Meditate

Meditation is a great way to calm your mind and body, preparing them for sleep. Busy days can feel like a whirlwind and it can be hard not to stress over them. Meditation helps by clearing your mind of any negative thoughts that might be keeping you up at night.

If you’re unsure where to start, try a guided meditation to help ensure your mind doesn’t wander during it. Mediation is an exercise for your mental health that can help you relax better at bedtime.

7. Read 

Reading is an excellent strategy to distance your brain from the day’s events. One study from 2009 found that activity reduces stress by up to 68% and can be more effective than other stress relief methods like listening to music or drinking tea.

Make sure to pick a book on the relaxing side. Bedtime isn’t for horror or work-related reading. You can choose a book about something you love, a hobby, a lighthearted piece, fiction, or a humorous book. Anything that distracts your mind in a calming way can work.

8. Listen to Music

Listening to music is another tip to help your mind and body de-stress and unwind before bed. The right music before bed can reduce bodily tension and put your mind at ease. It could be a soothing score or songs you love, as long as the music choice doesn’t want to make you get up and dance.

Different songs have different tempos, indicating how fast or slow a piece moves rhythmically. Songs with a quicker beat can help you get energized in the morning or keep you excited about working out but won’t help you relax before bed. Slower tempos, however, can make your mind and body calmer and encourage you to sleep.

9. Create a Dark Space

You know to turn the light out before going to sleep, but you may not think about the light pollution you expose yourself to even with the lamp off. Streetlights coming through the window and leaving the TV on can impact your sleep quality.

In a study, scientists recorded participants’ brainwaves and heart rates as they slept. The results showed they slept with a higher heart rate with light pollution than without it. Light pollution also caused their bodies to struggle more with blood sugar in the morning.

This research showed even though the participants felt well-rested, their body was still affected by the extra light. A dark environment will help your body prepare for the day ahead.

10. Cool Down Your Room

Temperature can make a big difference in the quality of your sleep. Your internal body temperature decreases by a couple of degrees during the night, pushing heat to your outer extremities.

When you enter into rapid eye movement — or REM — sleep, your body ceases its temperature-regulating measures like sweating or shivering, so keeping your room at a suitable temperature helps you stay comfortable and get a deep rest.

To have a comfortable temperature inside and outside your body, experts recommend keeping your thermostat between 60° and 67° Fahrenheit. Lowering your room’s temperature in the evening can help you feel tired and regulate yourself throughout the night.

Help Yourself Prepare for a Great Night’s Sleep 

It may seem silly, but adults need a bedtime routine too.

Doing things to unwind before bed and prepare for rest can increase the length and quality of your sleep, getting you ready for the next day.