What do you do before hitting the sack? Let me guess: chat and play with your phone? Work on your computer? Sit in front of the TV and doze off? Or even worry yourself to sleep?
Your activities just before you sleep can affect your sleep cycle and how you sleep. So if you want to feel more rested in your sleep and wake up refreshed, it is important to engage in more healthy activities just before you sleep.
You should engage in things that help set your mind and body in a more relaxed state. You fall asleep quickly and have a restful sleep. This is especially important when we’ve had busy or disturbing days. So here are some healthier pre-sleep activities you should start engaging in and get rid of what you are used to.
A study from the University of Gothenburg, Sweden found that using technology before bed can increase your amount of stress. To avoid that or reduce it, turn the phone and computer off for a while before it is bedtime. This is a difficult one for many, but it is also a rewarding one.
A warm bath can help lower your level of stimulation, which allows you to relax. And by lowering your body temperature, it is also able to alert your brain that it’s time to wind down. This means you get to be ready for sleep early.
After spending some hours fixed in a chair at work or doing some mundane tasks, you should do some sort of exercise before the day ends. This helps your body release some tension. So you can stretch and make the stiff parts of your body flexible, release stress, and begin to feel relaxed. About 10 minutes of this can help very much.
A study has found that reading before going to bed can reduce stress by as much as 68 percent. Grab your novel, your favourite one or any other book you find interesting, and read just before you go to bed. Reading for as little as five to 10 minutes can help you feel better before going to bed.
Meditating can help focus your mind and energy into something more peaceful and wind down. You feel relaxed and ready for bed. Fill your mind with something delightful. Breathe in and out very slowly. You send the signal to your body and prepare it for sleep. And when you eventually get to bed, you sleep early, longer and deeper.
The condition of your heart is very important. Being relaxed starts from within. But the truth remains that some days are just so hectic and troublesome that we are demoralised, angry, or at the height of many other negative emotions. Taking some time to practise gratitude is a way to take the focus off all the issues, stop worrying and get your mind in a great mood which is better for sleeping. Take about 15 minutes of your time and think of all the things you are grateful for. Have a gratitude diary and write in it. Go to bed in this mood, full of peace and gratitude. You will rest better.
Sleeping is beyond closing our eyes. After a hard and long day, we all need ‘rest’. The state of your mind and body before you close your eyes will determine if, and how much, you get to rest. So you should unwind and begin feeling relaxed even before you go to bed.
Now you know that you shouldn’t end your day with your phone or other devices. So what other healthier bedtime activities do you engage in to help you get your desired rest when you sleep?