There’s nothing worse than slipping into bed after a long day, only to end up tossing and turning. Here, discover actionable methods to relax before bed, plus suggestions for personalizing each one.
01
of 07
Write in a Journal
If a hectic brain tends to mess with your sleep, try writing in a journal before striking the hay. “Journaling before bed is an excellent method to procedure and launch your thoughts from the day,” states Natalie Capano, LMHC. It’s particularly valuable if you’re vulnerable to overthinking and anxiety, as the routine lets you get thoughts out of your head and onto paper, according to Anusha Atmakuri, LPC. This can help relax your nerve system, “which will allow you to fall asleep instead of [remain] up pestered by ideas swirling in your head,” she describes.

It’s worth keeping in mind that not all types of journaling are perfect for bedtime. Organizing your ideas (like composing tomorrow’s order of business) and reflection (like gratitude journaling) can soothe the mind, however venting may have the opposite result, states Atmakuri. This kind of journaling is done “when you’re at the height of your sensations and you need the cathartic release of upset writing,” Atmakuri explains. It’s definitely handy and therapeutic in its own right, but it can heighten negative feelings instead of regulate your body. With that in mind, conserve the venting session for daytime journaling, and focus on company and reflection for bedtime rather.

02
of 07
Stretch It Out
Before slipping into bed, take a couple of minutes to extend. The habit will launch physical tension in your body, assisting you feel more relaxed. “We bring our feelings in our [bodies], and we may end up being mindful of this when trying to loosen up and get comfortable during the night,” Capano states. Extending acts as a terrific grounding technique, as it will signal to your body that it’s time to release tension or stress and anxiety, she adds.

Now, this isn’t the time to delve into power yoga. Focus on gentle yoga positions, such as child’s posture, neck rolls, or light forward bends, recommends Dr. Shelby Harris, Psy.D. “These stretches can also calm the nerve system, making it much easier to wander off to sleep,” she states.

03
of 07
Meditate
” Meditation is a reliable tool for unwinding the body and mind before bed,” says Atmakuri. It allows you to focus on your breathing, which manages your nerve system; this lowers your heart rate, reduces tension and anxiety, and slows down brain waves, all of which promote a more tranquil sleep, Atmakuri discusses. Capano echoes this concept, sharing that “meditation can function as a structured method to ground yourself and feel present in the moment as you move far from the stress of your day.”

The key is to avoid requiring meditation if you discover it aggravating or inefficient, states Capano. If you’re brand-new to the practice, start by acknowledging that you most likely won’t clear your head immediately– which’s fine. You can likewise try a simple one-minute directed meditation (by means of YouTube or a meditation app) when you’re currently feeling regulated and unwinded. “Pay attention to what you do or don’t like about a short meditation, and you can change how you approach the practice from there,” Capano says.

04
of 07
Take a Warm Bath
If you have time, consider taking a warm bath or shower before bed. The activity will raise your body temperature, which requires it to cool down when you step out, states Atmakuri. This mirrors what naturally happens in your body before sleep, assisting you feel calmer.

05
of 07
Listen to Soft Music
The tunes will set the tone for the night, helping your body get prepared for bed. Stick to tracks with a smooth, consistent rhythm– like classical or ambient tunes– and avoid anything with unexpected or jarring sounds that might keep you awake or disturb your sleep,” Harris states.

While you’re at it, set a sleep timer on the device you’re utilizing. By doing this, the music will turn off as soon as you’re asleep, guaranteeing it does not wake you later, states Harris.

06.
of 07.
Check out a Book.
As any bookworm will tell you, the quiet moments before bed are ideal for catching up on reading. Plus, the routine “can assist take your mind off the day and make it easier to loosen up,” Harris states. The technique is to select a lighthearted genre, such as contemporary fiction or light love, which will leave you in a feel-good state of mind. “Avoid anything too stimulating that might keep you up longer than you prepared,” Harris includes. (Sorry, true crime fans.).

” If you’re utilizing an e-reader, switch to night mode or utilize a blue light filter,” Harris suggests. This way, the screen won’t be too bright and adversely affect your circadian rhythm. Additionally, if you’re checking out a routine book, think about utilizing a book light with an amber light to lower your direct exposure to blue light.

07.
of 07.
Develop a Bedtime Routine.
When it comes to pre-bedtime relaxation, practicing a strong bedtime regimen is one of the best things you can do. Not just is it a lovely way to end the day, but it will let your body know that it’s time to wind down. When you implement constant bedtime routines, your brain will indicate to your body that it’s time to wind down.

Your bedtime regimen can be tailored in a way that works for you. The abovementioned activities (journaling, reading, bathing, etc) are terrific locations to begin, but you can also integrate other soothing routines.