If you want to fall asleep quickly and easily each night, you must prepare. You should give yourself 30 to 60 minutes before bed to relax and to help your body calm down. This shouldn’t be a time that you turn on a movie or surf the web either. When you do, the light from these electronic screens may halt the production of the hormone that helps your body know it is time to sleep.
To help you properly unwind before you crawl under your blankets, here are a few simple things you can do.
Read a Book
Reading is a terrific way to help your body relax and to prepare for a long night of sleep. However, you must be careful about the type of content you choose to read. You want to avoid stories that cause your heart to race and may over-stimulate you. You should also avoid reading on a tablet and should reach for an old-fashion paper book instead.
Complete Relaxation Exercises
Relaxation exercises offer many benefits such as reduced stress levels, lower blood pressure, and improved sleep. Plus, there are many types of relaxation exercises you can complete. Guided meditation, for example, is a popular option and offers many health benefits. It is also simple to complete if you use a mobile application or listen to a video on YouTube. Bedtime yoga is also quite popular and a practice that beginners can enjoy. Bedtime yoga typically involves floor-based poses and primarily focuses on your breathing.
Turn on the Tunes
You don’t have to sit in silence before you head to bed. Rather, consider turning on some relaxing music. According to one study of 24 young adults, listening to relaxing music was shown to promote deeper, higher-quality sleep each night. If music isn’t available, consider listening to a podcast or an audiobook as long as it isn’t over-stimulating and will keep you up.
If any type of sound awakens your senses or causes your mind to race, unwind by sitting in silence. This would be a great time to write in your journal, work on a daily gratitude list, etc.
Wear Comfortable Clothing
As you get ready to fall asleep, you don’t want your body to feel restricted or uncomfortable in any way. As you prepare to unwind, change into your cool pajamas. No matter if you love two-piece pajama sets or cool nightgowns, you want to wear something that is comfortable, cool, and fashionable. Browse the Cool-Jam’s pajamas collection for both men and women to find the perfect pair of cool pajamas for you.
Regardless of the tasks you complete before you head to bed, make sure to establish a routine. This will help your body easily recognize when it is time to go to sleep and you may find that you fall asleep at a much faster rate. Make it a goal to fall asleep at the same time each night and wake up at approximately the same time each morning.