6 Ways to Relax your Mind before Bedtime

Falling asleep with a relaxed mind can often be a difficult task, especially with the chaotic and often sporadic lives we all lead. We wanted to look into simple but effective ways that help turn off the overthinking and allow the calm. After a little searching, we’ve curated a shortlist of six ways to relax your mind before bedtime. Dig in.

6 Ways to Relax your Mind and Body before Bedtime

Sip a tea with chamomile. 

Perhaps this is something you’ve heard before or a little secret you weren’t privy to until now. The simple act of sipping a tea at any time really, but specifically before bed, can lull the body into a relaxed state. Research shows that the dried flowers of chamomile contain apigenin, which is an antioxidant that links to receptors in the brain and induces a sedated-like state. It’s often used to treat those that suffer from insomnia and is widely regarded as a sleep-inducing medicinal herb. Health benefits from chamomile, apart from the obvious ability to induce sleep, are vast and include anti-inflammatory properties that can promote digestive health, boosting the immune system, fighting infections such as a common cold and minimising anxiety (NCBI, 2010). Overall, it’s a no brainer that this heavenly herb can have great effects on your overall health and wellbeing, especially your sleep.  

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Read a book.

Something that many of us engaged in as a youth, but forgot about once the adult world became a little too busy. Reading a book, fiction or non-fiction, can be one of the best therapeutic actions before bedtime. Though our attention spans might not be as good anymore and our ability to get distracted easy is frustrating, reading can help both. A University study conducted in 2009 also found that a mere six minutes of reading can reduce stress by 68% (Berical, 2015). If a 68% decrease in stress doesn’t urge you to pick up a book, then acknowledging that reading also expands your vocabulary, strengthens your memory and helps creativity, might. Ultimately, reading before bed stimulates your mind which in turn evaporates overthinking, and relaxes your body enough to encourage sleep. 

Wear comfortable pyjama’s

A simple, but effective step to tell your body it’s time for sleep and set the tone for an appropriate bedtime environment. You don’t need expensive nightgowns or a colourful flannel to feel ready for bed. Studies find that one of the most desirable fabrics to sleep in is cotton, and it helps make the person feel comfortable and at ease (Salfino, 2018). So, invest in some comfortable jammies and dress yourself into a deep sleep.

Practice 5-15 minutes of meditation.

Something we’re sure you’ve heard a lot about is the benefits of meditation before bed, or just in general. Meditation is the action of using different breathing or movement exercises to calm the mind and lull the body into a state of full relaxation. Benefits include a greater quality of sleep, minimised feelings of stress, a positive outlook on life, and an overall sense of wellbeing. We’ve coincidently already researched meditation and how some handy free to download apps on meditation can help in getting to sleep every night.

Stretch.

In a world where most people are sitting at a desk for 8 hours, it’s no wonder they can often find it hard to fall asleep when their bodies are tense or lacking proper circulation. Stretching before bed relieves that tension, allows your body to enter a relaxed state and experience a deeper sleep that lasts longer (Sleep Advisor, 2020). The actions of stretching have many positive benefits and are also a great alternative to staring at a phone screen or struggling to read a book. Do what stretches feel right for you and your own body’s problem areas, while looking a little more into some suggested stretches such as spinal twist or child’s pose.

Practice Gratitude.

Closely linked or found within meditation, practicing gratitude before bed or leading up to bedtime, can clear your mind and allow a more relaxed state of being. Focus on what you’re grateful for, whether that be your access to food, a family member or the plant you look after in your room. Positive thinking reaffirms a happy state of mind and the simple action of writing down or mentally practicing gratitude can subsequently lead to a more peaceful night’s sleep. So, pick up that pen and write a list of things in life that you’re grateful for.

*Sips tea*. Ahhh, there you go. Find your routine and really think about what it might be that can help you relax your mind. Everyone finds different coping mechanisms, but hopefully one of these 6 suggestions will help you relax your mind and body before bedtime.

References:

• Berical, M. 2015. The surprising benefits of reading before bed. [online]. Businessinsider.com. Read Full Article [Accessed 10 May 2020].
• NCBI. 2010. Chamomile: A herbal medicine of the past with a bright future. [online]. ncbi.nlm.nih.gov. Read Full Article [Accessed 10 May 2020]. 
• Salfino, C. 2018. Studies show sleep can be influenced by pajamas and bedding. [online]. Sourcingjournal.com. Read Full Article [Accessed 10 May 2020].
• Sleep Advisor. 2020. 8 Stretches for your best night’s sleep. [online]. Sleepadvisor.org. Read Full Article [Accessed 10 May 2020].
• Happy DIY Read Full Article [Accessed 12 Feb 2022].