The Importance of Relaxation Before Bed
Relaxation is the key to a good night’s sleep. Is your sleep quality poor even though you are spending enough hours in bed? The issue could be due to lack of relaxation. Dr. Matthew Walker, a world-renowned sleep scientist and author of ‘Why We Sleep’, emphasizes the importance of calming your mind before sleep.
What Happens If You Don’t Relax?
Hit the hay stressed and your brain will find it hard to switch off. According to the American Psychological Association, elevated stress levels can lead to insomnia. So, what’s the solution? Cultivating a relaxation regimen is a step in the right direction.
Creating a Bedtime Ritual
How you end your day tremendously impacts your sleep quality. Are you seeking consistently refreshing sleep? Establishing a bedtime ritual that promotes relaxation is a promising strategy, as suggested by the National Sleep Foundation.
Stepping Away from Screens
Screen time before bed can prove detrimental to your relaxation. Do you find it hard to dislodge from your devices? The blue light emitted by devices confuses your body clock, warn experts from the Harvard Medical School.
Creating a Tranquil Environment
Your environment defines your sleep quality. Do you often find yourself tossing and turning? An untidy room can trigger subconscious stress, as revealed in a study by the Personality and Social Psychology Bulletin.
Establishing a Wind-Down Routine
Adopting a consistent wind-down routine can improve relaxation. Are you skeptical about how this helps? Dr. Michael Breus, also known as The Sleep Doctor, advocates for the power of routine in signaling the brain that it’s time to sleep.
Activities That Can Help You Relax
There are many activities that can foster relaxation and assist with sleep. Have you considered yoga or meditation? Decades of scientific research validate the efficacy of such practices for relaxation and improved sleep.
Reading
Reading can be a calming activity before bed. Is your mind buzzing from the day’s events? Curling up with a good book can distract and soothe, inducing sleepiness, as explained by The Sleep Council.
Journaling
Journaling is an effective stress management tool. Struggling with an overactive mind at night? Reflective writing helps process thoughts and emotions, resulting in a calmer state of mind, as proven in a study by Harvard Business School.
Practicing Mindfulness
Mindfulness can massively help wind down your brain. Does the concept seem overrated to you? Even the Mayo Clinic asserts that mindfulness can aid in dealing with sleep problems.
What to Do If Relaxation Techniques Don’t Work?
Sometimes, despite trying relaxation techniques, you might still struggle with sleep. Are you one of them? It might be a sign of a sleep disorder.
Consulting a Doctor
If you consistently struggle with sleep even after trying relaxation techniques, you should consult a medical professional. Don’t be too apprehensive about it. After all, American Sleep Association says that sleep disorders are treatable!
Seeking Professional Help
Working with a professional therapist specializing in sleep can be a beneficial step. Feeling stuck? Professional help can make a huge difference, as per the National Institute of Neurological Disorders and Stroke.
Finishing Thoughts
Sleep is critical to our overall well-being. Yet, factors such as stress and an overactive mind can impede relaxation, and by extension, sleep. To overcome this, cultivating a bedtime ritual that includes activities like reading, journaling, or practicing mindfulness can be immensely helpful. However, if sleep problems persist, do not hesitate to seek professional help. Sleep tight, rest well, wake up refreshed. That’s the goal!
