To sleep soundly through the night, you need to shut yourself off well before you get under the covers. You’ll want to prep yourself because your brain and body might not be ready to sleep when you are. Make it a habit to maintain a healthy bedtime routine to let your body know exactly when it’s time for some shut-eye each evening. Even if you’re not looking for prebed tips, it’s always important to make self-care a priority. Follow these 10 tips to decompress and you’ll fall asleep, no problem.
1 Take a hot shower or bath.
Take your time instead of rushing through your usual shower routine. Turn it into a mini spa night with body scrubs, a hair conditioner, and other treatments you normally skip.
2 Unplug.
Scrolling through Instagram before bed keeps your brain stimulated even after turning it off. Turn off all electronics at least 30 minutes before bed.
3 Stretch.
Calm your mind and body with a relaxing yoga sequence or a series of bed stretches if you don’t feel like rolling your mat out.
4 Read.
It might be better to pick up a book of poetry or something less exciting than a page-turner. Either way, make sure you read a physical book and not a screen.
5 Listen to a soothing playlist.
Turn on relaxing ambient noises or a bedtime mix that will easily transition you into slumber.
6 Write in a journal.
Writing is a great method to reduce stress and anxiety. Jot down any worries you might have or just talk about your day.
7 Try breathing exercises.
Turn everything off, lay in bed, and try a deep-breathing method like the 4-7-8 technique that will help you fall asleep in no time.
8 Light incense or try aromatherapy.
Adding drops of essential oils like lavender and chamomile to a diffuser can help you relax and de-stress. If you don’t have a diffuser, apply a small amount to your wrists and let your body heat do the work.
9 Cuddle up.
Getting cozy with a partner can help put you at ease and help you doze off after some pillow talk.
10 Drink herbal tea.
Green tea has caffeine, so sip on a cup of chamomile or peppermint instead. Warm milk is another alternative if tea isn’t really your thing.
