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This article was co-written by Chad Denman. Dr. Chad Denman is a sleep medicine supplier and owner of the Sleep Cycle Center in Austin, Texas. With over 10 years of experience and over 500 hours of sleep education, he has expertise in identifying and providing a variety of treatment options for patients with sleep problems. Besides, he has also been a general dentist for the past 10 years! Dr. Denman completed his training as a dental surgeon at Marquette University and holds a bachelor’s degree in Exercise Physiology from Florida State University. He is also a member of the American Association of Sleep Medicines (AASM), the American Dental Association, and the Academy of General Dentistry. Besides, Dr. Chad is also the Director of Doctor Success of the International Sleep Academy (IAOS). There, he teaches dentists how to deliver health care and speaks nationally on the importance of treating sleep apnea.
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Adults need seven to eight hours of sleep to provide energy for a new day. [1] X Trusted Source Mayo Clinic Go to Source However, mental as well as physical stress can make it difficult to relax before bed for a good night’s sleep. Fortunately, you can apply the following steps to relax and sleep better.
Steps
Relaxing Body
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Deep breath. If you often find it difficult to relax before bed, getting ready for bed can be extremely difficult. This situation creates a vicious cycle that makes it even more stressful and difficult to sleep. You can overcome this by applying deep breathing techniques. Close your eyes and breathe in deeply through your nose while counting to five. Then exhale slowly through your mouth, and continue counting to five. Repeat for a few minutes until the heart rate slows and the muscles are relaxed. [2] X Research Source
- Focus on your breath and put all your worries aside for a moment. [3] X Trusted Source National Health Service (UK) Go to Source
- You should do this routine before bed so that your body associates deep breathing exercise with going to sleep. After a while, this exercise will signal to the body that it is time to get ready for bed.
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Do progressive stretching exercises. Contract and then relax each muscle group in your body. This is an effective method to help you relax before bed or while lying in bed. [4] X Trusted Source National Health Service (UK) Go to the source Contract the muscles by flexing and compressing for ten seconds. Visualize the muscle contracting. Then relax your entire body before applying to the next muscle group. Start with your toes, then work your way up to your calves, thighs, back, arms, and face. You should focus on relaxing your body and forget about all the troubles of the day. [5] X Research Sources
- Relax the rest of the muscle while contracting a certain muscle.
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Light yoga practice. This exercise can help your body relax as it prepares for bed. You should practice yoga slowly and regularly for five to fifteen minutes a day to release physical and psychological stress. [6] X Trusted Source National Health Service (UK) Go to the source Simple poses are enough to fuel the body. You can practice basic rotation and stretching. Some moves include:
- Child pose. Sit on your heels, hands on either side of your body, lower your torso past your heels and place your forehead in contact with the floor.
- Fold standing. Raise your arms above your head, stretch your spine, and gently bend down, keeping your back straight.
- Jathara Parivrtti pose. Lie on your back on the floor, hands away from your body and palms down. Bend your legs and raise them perpendicular to the floor. Lower your leg to the right, bring it to the center, and then lower it to the left. [7] X Research Sources
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Take a hot shower. You can take a hot bath about 15-30 minutes before going to bed to help yourself relax before going to sleep. The water temperature should not be too hot for maximum relaxation. [8] X Trusted Source National Health Service (UK) Go to the source Furthermore, taking a regular hot bath before bed also helps the body realize the day has passed and it’s time to rest.
- While bathing you can turn on soft music and combine aromatherapy for better relaxation. Choose lavender or chamomile oil to make a refreshing bath.
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Stay away from caffeine. Limiting stimulants like caffeine will work well in case you are practicing relaxation before bed. Avoid drinking tea, coffee, or other caffeine in the late afternoon and evening because they keep your mind awake and make it difficult to fall asleep. Caffeine is effective for up to 24 hours, making your heart beat faster, making you more nervous and jittery. [9] X Trusted Source National Health Service (UK) Go to Source
- Replace the caffeine with warm milk or herbal tea, such as chamomile or mint.
- Other stimulants such as nicotine, sugary foods and drinks, and large meals also make it harder to relax. [10] X Research Source
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Avoid drinking alcohol. Many people feel sleepy right after drinking alcohol, but alcohol makes sleep not deep and can not restore health. In addition, alcohol also makes you sleepless when you wake up in the middle of the night and can’t go back to sleep. So you should stay away from alcoholic beverages if you want to have a good night’s sleep. [11] X Trusted Source Mayo Clinic Go to Source
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Do plenty of physical activity during the day. Staying physically active during the day makes it easy to relax before bed. You can do vigorous exercise for about 20-30 minutes a day such as jogging, walking, swimming, or cycling. Should practice in the morning or early afternoon to let the body relax comfortably instead of exercising in the evening will create more active energy. [12] X Trusted Source Mayo Clinic Go to Source
- Exposure to sunlight also helps to refresh the body at night. You should exercise during the day to get more sunlight. [13] X Research Source
Mental Relaxation
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Schedule a time to relax before bed. Instead of jumping right into bed and waiting to feel relaxed, you should take 15-30 minutes to relax after a long stressful day. There are many techniques you can use to get rid of all your worries and worries so that your mind feels more at ease. You can: [14] X Research Sources
- Write a list of the things you accomplished during the day.
- Check the completed work on the to-do list. You need to write down all the simplest things in daily life because this is what causes us to feel pressured.
- Write your thoughts in a journal or notebook. [15] X Research Source
- Write down your to-dos for the next day so you don’t have to worry about them while you’re in bed. [16] X Trusted Source National Health Service (UK) Go to Source
- Meditate for 15-30 minutes to calm the mind.
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Distract your mind instead of panicking. If you feel like you can’t relax in bed, don’t allow yourself to be in a state of insecurity for too long. If you’ve been in bed for 15-30 minutes and still can’t let off steam, get up and do another relaxing activity. Stress does not go away on its own. Instead, you should take a hot bath, read a book, or listen to classical music for about 15 minutes and then try to go to sleep again. Distracting activities should not use light. [17] X Research Source
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Avoid using electronic devices at night. Watching TV, using a computer, or staring at a phone screen all negatively affect your ability to relax and fall asleep. Furthermore, looking at bright screens during the night can suppress the production of melatonin, which regulates sleep cycles. [18] X Research Source You should not use electronic devices too close to bedtime. [19] X Trusted Source Mayo Clinic Go to Source
- Some evidence suggests that playing video games at night can cause insomnia, and that teens who use their phones in bed are sleepy during the day. [20] X Research Sources
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Visualize a positive image. Visualization exercises can reduce stress and anxiety. If you feel insecure before going to bed, you should practice visualization. Imagine a scene that makes you happy as well as comfortable. Visualize the sights, sounds, smells and flavors you want to enjoy. This can be a fantasy or a good memory from the past. [21] X Trusted Source National Health Service (UK) Go to Source You can imagine a scene like this:
- Tropical beach.
- Cool forest.
- The amusement park as a child.
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Mental training before bed. If you feel like you can’t get rid of all the troubles of the day, you can exercise your mind to train your spirit. Some exercises include crossword or number puzzles, or simpler things like memorizing a poem or a song. [22] X Research Resources These simple articles both help you relax and forget the stress of the day. Some exercises include:
- Sudoku
- Puzzle
- Sing back my favorite song
- List authors whose names start with a letter, for example B.
Schedule a Regular Rest Time
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Go to bed on time. The habit of resting at a fixed time is very important if you want your body to let off steam at the right time. Maintaining a regular sleep routine works well because you are following your body’s circadian rhythms. [23] X Research Source Not only children but also adults need to go to bed and wake up at the same time every day, including weekends. [24] X Research Sources
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Do not use the snooze function. The snooze button can be a big temptation, but it doesn’t provide effective sleep. Instead, you’ll feel tired during the day as well as awake at night, when that’s when you need to rest. Try not to hit the “snooze” button and get out of bed immediately. [25] X Research Sources
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Avoid napping too much. You need to limit this as much as possible. If you can save time to rest for the evening, you will have a deeper sleep. [26] X Research Source
- If you need to take a lunch break, you should sleep for less than 30 minutes and sleep in the middle of the afternoon when there is still sunlight. Napping for too long or sleeping in the evening can interfere with your ability to relax before a night’s sleep. [27] X Trusted Source Mayo Clinic Go to Source
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Wake up at the same time every morning. This may not be easy to do, but if you want to maintain a regular schedule, you should limit sleeping in as much as possible. Set a fixed alarm clock on weekends as well as weekdays. If you go to bed and wake up at the same time every day, you will adjust your body to sleep better. [28] X Trusted Source National Health Service (UK) Go to Source
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Practice the curfew routine. You should do regular relaxation activities for 15-30 minutes every night before going to bed. [29] X Trusted Source Mayo Clinic Go to source Hot shower. Stretch muscles. Read a book. Listen to light music. These activities, if done every night, will notify the body that it is time to go to sleep. Applying relaxation techniques to your daily routine makes it easier to fall asleep (and stay asleep until morning). The goal of these activities is to signal the body to prepare to relax and go to bed at the same time each night. [30] X Research Source
Relaxing Bedroom Arrangement
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Use the bedroom just to rest and be close to your partner. Don’t work, call, or pay bills in bed. Instead, you should get into the habit of using your bed to sleep and have sex. See the bedroom as a place to relax, not work. Make sure the bed is clean and absolutely do not work on it. [31] X Research Source
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Create a comfortable atmosphere. The bedroom is a place to relax and feel safe, free from pressure, distractions, or anything else that is upsetting. You should not work or perform stressful activities in the bedroom. Remove electronic devices or noisy furniture such as televisions, computers, and phones from the bedroom. [32] X Research Source
- Alternatively, you can paint your bedroom in peaceful colors such as blue or light gray, and use soft lights and calming scents like lavender or aromatherapy to help you sleep. better.
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Turn off the lights while sleeping. To relax the body and sleep better, you should not leave the room bright. The sleep-regulating hormone melatonin is very sensitive to light. You should check if your room is too bright by turning off all the lights at night. Wait until your eyes adjust to the dark: if you can see things clearly, there’s still plenty of light in the room. Find out where the lights are still on to turn them off. [33] X Research Sources
- If the living area has a lot of street light, you can put a light shade on the door or buy a sleeping mask.
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Adjust the temperature in a cool room. Extremely hot temperatures will make it difficult for the body’s temperature to drop, while this process plays an important role in natural sleep regulation. Your body temperature drops while you sleep, so you should keep the room cool. The room temperature should be between 18-24 degrees Celsius. If the temperature is too high, you will feel thirsty, irritable, or awake during sleep. [34] X Trusted Source National Health Service (UK) Go to Source
- Open windows moderately if possible to allow good air circulation. You can use an oscillating fan to regulate the temperature of your bedroom in hot weather.
- Keep your hands and feet warm. If it’s cold, you can put on a warmer blanket instead of turning on the heater, which makes your body dehydrated. [35] X Research Source It’s especially important that your feet stay warm, so you should wear socks when you sleep. [36] X Research Source
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Choose the right mattress. Mattresses with breathable, hypoallergenic materials will help the body relax more effectively during sleep. The mattress also needs to meet the requirements of strength and suitable size. A mattress that matches your body shape and sleeping pattern will bring you comfort. [37] X Trusted Source Mayo Clinic Go to Source
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Use the white noise tool to drown out the stressful noise. Noise is one of the factors that disturb sleep and can make you feel stressed before bed or during sleep. White noise is a soft, ambient sound that blocks out noises such as people, cars, snoring, or music coming from a neighbor’s house. [38] X Research Source You can purchase a white noise generator separately or use a fan or dehumidifier with white noise function. Also you can buy this type of machine on the internet.
Advice
- If the steps above don’t work, you should see a sleep therapist who can treat insomnia with cognitive behavioral therapy or medication. [39] X Research Sources
- Chronic anxiety may not be caused by the environment but by a chemical or hormonal imbalance. If you regularly practice relaxation techniques but are still having trouble falling asleep, you should consult your doctor or therapist to find other solutions.
- Bath and Body Works sells a pillowcase spray with a mild scent like lavender or vanilla to improve your sleep.
Warning
- You should consult your doctor before starting an exercise routine or changing your diet to maintain good health.
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This article was co-written by Chad Denman. Dr. Chad Denman is a sleep medicine supplier and owner of the Sleep Cycle Center in Austin, Texas. With over 10 years of experience and over 500 hours of sleep education, he has expertise in identifying and providing a variety of treatment options for patients with sleep problems. Besides, he has also been a general dentist for the past 10 years! Dr. Denman completed his training as a dental surgeon at Marquette University and holds a bachelor’s degree in Exercise Physiology from Florida State University. He is also a member of the American Association of Sleep Medicines (AASM), the American Dental Association, and the Academy of General Dentistry. Besides, Dr. Chad is also the Director of Doctor Success of the International Sleep Academy (IAOS). There, he teaches dentists how to deliver health care and speaks nationally on the importance of treating sleep apnea.
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Adults need seven to eight hours of sleep to provide energy for a new day. [1] X Trusted Source Mayo Clinic Go to Source However, mental as well as physical stress can make it difficult to relax before bed for a good night’s sleep. Fortunately, you can apply the following steps to relax and sleep better.
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