Have you ever been so stressed you can’t sleep? Me too! Here’s a list of 8 ways to destress before bed so you can get optimal sleep.
1. Write a gratitude list before bed
Take a few minutes before bed and write down the things you are grateful for that day or in your life as a whole. You will be amazed at how therapuedic this can feel, even if the only thing on your list is that you have a roof over your head. While you write this list, you start to induce positive thoughts for a nice restful sleep.
2. Practice yoga
I read an article a few weeks back about the 5 yoga poses for better sleep. Yoga is the perfect way to end a stressful day of staying home with the kids or a challenging day at work. It helps you relax and help push aside potential worries that may keep you up at night.
3. Take a warm, relaxing bath or shower
Take a few moments for yourself with some bubbles and a cup of decaffeinated tea to help your body and mind calm down and relax.
4. Skip the caffeine at least 6 hours before bedtime
I’ve said it time and time again: caffeine can cause jitters which can add to stress levels as well as keep you up into the night, since it is a stimulate.
5. Set the temperature in your room
Nothing can be more frustrating, at least to me, than waking up in the middle of the night an the room itself is too hot. Set your thermostat to 65F but find your perfect temperature for you to help you get a restful sleep without waking up sweating or shivering. You’ll wake up less and feel more refreshed if you are battling the blankets. Another way to help combat the temperature is buy our heat managing bedding so you aren’t too hot or too cold throughout the night.
6. Turn off TV and tech
Turn off the TV, especially anxiety filled thrillers and shows about violence (the news). This can cause anxiety for anyone as well as dreams that can make you restless. Aside from getting nightmares from negative Television the light from the electronics interferes with our natural production of melatonin, which is a hormone that aids us in our sleep.
7. Create a sleep schedule
To your best to go to bed at the same time every night. Our bodies send signals for us to rest so do your best to not ignore those signs so you can find that perfect bedtime to allow yourself 7-8 hours of sleep. Knowing that 9:30pm (or whatever your times is) is your bedtime can help you start the relaxing process and have something to look forward to. There really isn’t much better than a good night of sleep.
8. Fill your mind with something other than worries and fears
Similiar to the gratitude list, do your best to fill your head with positive images and thoughts. I’m sure we can all relate to those nights when negative thoughts fill our heads and which then cultivates itself into a thief of our sleep. When this happens, try to step away from your inner self and divert the attention of your thoughts by making a positive affirmation for yourself. Something as simple as “I am grateful for this cozy bed” or “the amazing pasta I had for dinner.” can help you get back into the relaxed state for sleep.
I hope 2015 is treating you well so far. I look forward to a wonderful year of positive affirmations and restful sleep.